Workout

Chest-

. incline bench press or incline dumbell press

. Flat Bench press or flat dumbell press
. Decline cable fly (lower chest)
. pec fly
. vertical chest press machine
. parallel dips 4 sets - till failure
. Decline push up

Back-

. Seated row t bar

. lat pull down
. single dumbell row
. chest supported row
. back extension

Shoulders -

. Shoulder press machine or dumbell press

. Side lateral raise
. Front raise
. Upright row (Shrugs)
. Seated dumbbell press
. Cable lateral raise
. Reverse pec fly
Plank 4 sets minimum 1 min hold

Arms
Triceps-

. Tricep push down - 4 sets

. Skull crusher with ez curl - 4 sets
. Tricep dips - 4 sets
. Overhead tricep push down

Biceps -

. Preacher biceps machine

. hammer curl
. Incline curl
. biceps dumbell curl
. Chin up pull-ups
. Reverse grip cable curl (forearm)

Legs-

. Barbel squat - 4 sets

. leg press - 4 sets
. walking lunges - 4 sets
. leg curl - 4 sets
. Leg extension - 4 sets