Chest and ABS

Workout for bigger and round shoulders....

1. Front Barbell press( Max weight with weight dropping) 15 reps, 4sets

2. Side lateral raises(Same) 15reps,4sets

3. Front lateral raise with pulley (Same) 15 reps,4 sets

4. Upright Rowing(Same) 15 reps,4sets

5. Rear delt fly(Same) 15 reps,4 sets

6. Shruggs(same) 15 reps or failure reps,4 sets.....

7. 200 reps side lateral raise aftr wrkout as finisher

Bigger Chest Workout

1. warm with pushup (3sets, 20reps)

2. incline bench dumbell press+pushup (4 sets,10 reps)

3.Flat Bench barbell press+pushups( 4 sets,10 reps)

4. Incline bench dumbell fly+pushups( 4 sets, 10 reps)

5. Decline bench barbell press+ pushups(4sets,10 reps)

6. Pec fly or butterfly+ pushups (4sets,10 reps)

4.Chest press with plate for inner chest (5sets,12 reps)

How to increase biceps size?

how to increase triceps size?

Warm up with light weight 2-3 sets 20-30 reps

Every wrkout will be performed in a manner of 4-4 sets and 12-15 reps

1. Barbell curl+Bench Dips

2.Hammer curl+Overhead extension with dumbell

3.Dumbell curl+Kick back dumbell

4.Concentration curl+ Barbell overhead extension

5.preacher curl+Pulley push down

V shape Back Workout

Day2

warm up with chinup 8-10reps ( 2-3 sets)

1.Lat pull down wide grip 8-10 reps(4 sets+ 4-6 chinups)

2. Latpull down close grip 8-10reps( 4 set+ 4-6 chinups)

3. Seated rowing 8-10 reps( 4 sets+4-6chinups)

4. one hand dumbell rowing 8-10 reps(4sets+4-6 chinups)

5. Bent over rowing 8-10 reps(4sets+4-6 chinups)

7. Dead lift..

T-Bar Rowing

Pull over on flat Bench

Day3 workout for bigger and round shoulders.....

warm up with light dumbells 2-3 sets(Dumbell press nd side lateral raise)

1.Dumbell press ( 4sets,10 reps)+ 10 reps side lateral raises with each set

2.Front lateral raise(4sets,10reps)+10 reps side lateral raises with each set

3.Rear delt flies(4sets,10reps)+10reps side lateral raises with each set

4.Upright rowing(4sets,10reps)+10reps side lateral raises with each set

5.Shruggs( 6-8sets,10 reps each)

Biceps Workout for gaining Biceps..

1. Barbell curl with back support(10 reps,4 sets) + Dumbell curl with each set(10 reps)

2. Hammer curl(10 reps,4 sets)+10 reps dumbell curl with each set..

3.incline bench dumbell curl(10reps,4sets)+ 10 reps dumbell curl with each set
4. concentration curl(10reps,4sets)+10 reps dumbell curl with each set

5. Preacher curl(10reps,4 sets)+10 reps dumbell curl with each set...

Day5 Bigger triceps Workout and Sides

warm up with pulley push down with light weight (2-3 sets, 20-30 reps)

1. Bench dips(4 sets,failure reps)+ close grip pushups with each set(10 reps)

2. kick back dumbell (4sets,10 reps)+ close grip pushups( 10 reps)

3. overhead dumbell rowing(4sets,10 reps)+ close grip pushups( 10 reps)

4. pulley pushdown(4sets,10reps)+ close grip pushups (10 reps)

5. Over head barbell rowing(4sets,10 reps) + close grip pushups(10reps)

Day6 Workout for Bigger legs

1. Situps(30-40 reps, 2-3 sets) warm up

2. Squats(10-15 reps,4sets)+walking lunges(10reps)

3. leg press(10-12 rels,4sets)+Walking lunges(10reps)

4. Leg extension(10-12 reps,4sets)+lunges(10reps)

5. leg curl(10-12reps,4sets)+lunges(10reps)

6. calf raises(maximum reps, 4-6 sets)