Day - 1 (Chest and Triceps)

Incline Bench press - Heavy - 5 reps * 5

Chest Barbell press - 15 reps * 4
Inclined flys - 15 reps * 4
Cable cross over - 15 reps *4
Chest Dips - 5 reps *3
Tricep press down - 15*3
one arm tricep extension - 15*3
Sckull crushers - 10*3

15 min cardio

Day - 2 (Back and Biceps)

Barbell rowing - normal - 10 reps * 3
Pulldown back - normal - 15 reps * 4
Pulldown front - normal - 15 reps * 4
cable rowing - normal 15 reps * 4
hyper extension (bench) - 13 reps * 3

bicep curls - 15 reps * 3

hammer curls - 15 reps * 3
preacher curls - 10 reps * 3

Pullups - 5...

15 min cardio

Day - 3 (Shoulders and Calfs)

Military press (Barbell upright) - 5 * 5
Lateral raise (side raise) - 15 * 4
upright rowing - 15 * 4
facepull - 15 * 4
dumbell press - 15 * 4
Shrugs - 15 * 4

Calf raises - 20 * 5
leg raises - 5....
Inchworm - 10 * 3

15 Min cardio

Day - 4 (Leg)
Leg extension - 20 * 4
Barbell squats - 8 * 4
Lunges - 4 rounds
Stiff leg deadlift - 10kg...
Leg curls - 15* 4