Day 1 Chest: Workout

Flat Bench Press Incline Chest Press Decline Chest Press Chest flys Laying crossovers
Day 2 Arms: Workout

Bicep Curls with pulley Hammer Curls Tricep pulldown Rope pulldown Tricep Press Wrist curls Wide grips curls Reverse curls Laying Bicep curl
Day 3 Back: Workout

Scapular Retraction narrow pulldown Rear Deltoid row Wide pulldown Low back extension Laying pullover Laying pulldowns Laying Lats Stiff arm pulldown
Day 4 Shoulders: Workout

Seated shoulder Press Front shoulder Raises Seated Rear Deltoid Raise Shoulder Shrugs Wide grip Close Grips Scapular retraction Rotator cuff internal External cuff internal
Day 5 Legs and Abs: Workout

Standing calf raise Lunge Leg press Leg Extension Squat Lying leg extension reverse crunch Ab crunch with attachment

Trunk rotation