Day 1 (Monday)

Chest and Shoulders

Incline Push ups

Incline Flys
Pull overs
Cable crossover

Lateral raises
Front raises
Face Pulls
Military Press

Shrugs

Upper Body : 20 reps

Lower body : 20-30 reps

Abs : 20 reps
 Day 2 (Tuesday) Day 3 (Wednesday)

Hamstrings and Triceps Back and Biceps

Jefferson squats Pull ups

Stiff leg deadlif T-bar
Lying leg curls Cable rows
Lunges Back latt pulldown

Reverse grip bicep curls

Reverse grip tricep pushdown Incline bench bicep curls
Overhead dumbebell extensions Concentration curls
Kickbacks Alternate bicep curls
Parallel bar dips

Cardio One variation of abs everyday

Morning (20 mins) One varitation for calves everyday
One variation for extensor and flexor muscle of forearms everyday
Evening (20 mins)
 Day 4 (Thursday) Day 4 (Friday)

Chest and Shoulders Quads and Triceps

Flat push ups Squats

Incline bench press Leg Press
Peck deck Extensions
Decline bench press

Lateral raises Close grip benchpress

Front barbell raises Overhead tricep extension with EZ bar
Bent over lateral raises Tricep pushdowns
Arnold press Cable kickbacks

Upright rows

rms everyday
 Day 5 (Saturday)

Back and Biceps

Pull ups
Bent over rows
Staight arm latt push down
Close grip latt pulldown

Standing dumbebell curls

Hammer curls
Barbell Preacher curls
Spider curls