Chest Workout

1 Bench press
2 Inccline Bench press
3 Decline Bench press
4 Flies
5 Dumbbell close grip press
6 Dumbbell pull over

Shoulder Workout
1 Over head press
2 Arnold press
3 Dumbbell lateral raise
4 Z bar upright row
5 Front raise
6 Dumbbell Shrug
7 face pull
8 Reverse fly mechine

Biceps Workout
1 Dumbbell biceps curl
2 Dumbbell hammer curl
3 Inclined dumbbell curl
4 Barbell biceps curl
5 Preacher Curl
6 Cable preacher curl
7 Over head Cable curl
8 Z Bar biceps curl

Triceps Workout
1 Triceps push down
2 Dumbbell overhead Triceps Extension
3 One hand Dumbbell overhead Triceps Extension
4 Reverse Grip Triceps push down
5 Triceps dip
6 Dumbbell stand bent over

Back Workout
1 Dead lift
2 Bent over Dumbbell row
3 Bent over barbell row
4 Straight arm pull down
5 Lat pull down
6 T bar row
7 Cable seated row
8 Close grip hammer pull down
9 Reverse grip last pull down

Back Workout
1 Squat
2 leg press
3 Dumbbell romanian dead lift
4 leg extension
5 Reverse leg extension
6 Seated culf raise
7 laying leg curl
8 Dumbbell lunge
9 Dumbbell bar grip sumo squat