-DAILY PROTEIN INTAKE : 0.73 Gram/Pound Of Whole Body Weight.

-MONDAY & TUESDAY (ARMS).

-WEDNESDAY (CHEST & ARMS).

-THURSDAY (BACK & ARMS).

-FRIDAY (ARMS & ABDOMINAL EXERCISES).

-SATURDAY (ARMS & LEGS).

[TRAIN ARMS DAILY]

-ARMS WORKOUT:

-FOR BICEPS :-

1. Concentration Curls, 60 Reps (START FROM LEFT HAND).

2. Single Dumbbell Curls (60 Reps).

3. Bicep Curls, 60 Reps (WITH MACHINE).

4. Hammer Curls/Vertical Wrist Curls On Preacher Bench, 60 Reps (START FROM

LEFT HAND).

-FOR TRICEPS :-

1. Single Dumbbell Tricep Curls/Sitting Behind Head Extension (60 Reps).

2. Tricep Push Downs/Curls, 60 Reps (STRAIGHT ROD, ROPE).

-FOR SHOULDERS :-

1. One Arm Dumbbell Lateral Raises For Shoulders, 60 Reps (START FROM LEFT
HAND).

-FOR TRAPS/TRAPEZIUS MUSCLES :-

1. Shrugs For Traps (60 Reps).

2. Barbell Shrugs From Behind For Traps, 60 Reps (SMITH MACHINE).

-FOR FOREARMS :-
1. Wrist Curls For Forearms Flexors And Brachioradialis, 60 Reps (WIRST
CURLS MACHINE).

2. Curls For Brachioradialis In Supine Position, 60 Reps (BICEP CURLS

MACHINE).

[30 SQUATS FROM SMITH MACHINE DAILY, 10*3 (1st With 5Kg Plate, Then Add
2.5Kg In Each Set)]

-CHEST WORKOUT :

1. Bench Press For Upper Chest, 60 Reps (SMITH MACHINE).

2. Bench Press For Middle Chest, 60 Reps (SMITH MACHINE).

-OR-

1. Bench Press For Upper Chest From SMITH MACHINE, 10*3 (1st With 5Kg
Plate, Then Add 2.5Kg In Each Set).

2. Bench Press For Middle Chest From SMITH MACHINE, 10*3 (1st With 5Kg
Plate, Then Add 2.5Kg In Each Set).

3. Lat Pull Downs With Close Prone Grip (60 Reps).

4. Declined Pull Overs With Close Prone Grip, 60 Reps (PULL OVER MACHINE)

5. Butterfly Press, 60 Reps (BUTTERFLY MACHINE).

6. Chin Ups With Close Prone Grip/Cross Cable Curls (OPTIONAL, Just For
Warm Up).

-BACK WORKOUT :

1. Lat Pull Downs (60 Reps).

2. Low Seated Row Cable, 60 Reps (FOR UPPER, MIDDLE AND LOWER BACK).

3. One Arm Seated Row Curls, 60 Reps (START WITH LEFT HAND).

4. Declined Pull Overs With Wide Supine Grip, 60 Reps (PULL OVER MACHINE).

5. One Arm Dumbbel Row, 60 Reps (START WITH LEFT HAND).

6. Pull Ups (OPTIONAL, Just For Warm Up).

-LEGS WORKOUT :

1. Squats, 10*3 From SMITH MACHINE (1st With 5Kg Plate, Then Add 2.5Kg In
Each Set).

2. Vertical Leg Press (60 Reps).

3. Leg Extensions For Upper Thighs (60 Reps).

4. Leg Extensions For Rear Thighs And Glutes (60 Reps).

5. Calf Raises, 60 Reps (SEATED/STANDING).