Workout Plan:

Sunday Shoulders and Abs

Monday Back and Biceps
Tuesday Chest and Triceps
Wednesday Legs and Abs
Thursday Pull
Friday Push
Saturday Rest

Sunday:

Shoulders and Abs:

1. Machine Overhead Press

4x8-10 with Drop 10-12
1-1:30 mins rest
2. DB Overhead Press
4x8-10 with Drop 10-12
1-1:30 mins rest
3. DB Side Raises With Inclined Front Raise
4x10-12
1-1:30 mins rest
4. Rear Delt Cable Row
4x10-12
1min Rest
5. Smith Shrugs
4x8-10
1min Rest
6. A. Leg Raises
B. Machine Crunches
C. Plank

Monday:

Back and Biceps:

1. Dumbbell Rows
4x8-10 with Drop 10-15
1:30mins rest
2. Lat Pulldown
4x10-12 with Drop 15
1:30mins rest
3. T-Bar Rows With Close Grip Rows
4x8-10 with Drop 10-15
1:30mins Rest
4. Cable Rows
 4x12 With Drop 15
1:30mins rest
5. Preacher Machine Curls With Preacher Hammer Curls
Reps till Failure
1-1:30mins rest
6. Incline DB Curls With Bicep 21’s with Cable
Reps till Failure
1-1:30mins rest

Tuesday:

Chest and Triceps:

1. Barbell Press
4x12 with Drop 15
1:30mins rest
2. Incline Dumbbell Press
4x8-10 with Drop 15
1:30mins rest
3. Decline Machine Press With Flat Machine Press
4x8-10
1:30-2mins rest
4. Pec Dec Flyes
4x10-12
1min rest
5. DB Flat Skull Crusher
6. DB Overhead Extension

Wednesday:

1. Deadlift
4x6-8 with 2-3mins rest
2. Leg Press
3. Rear Delt
4. Shrugs
5. A. Hanging Leg Raises
B. Cable Crunches
C. Lower Body Twist

Thursday:

1. Barbell Benchpress
2. Incline DB Press
3. DB Overhead Press
4. Cable Lateral Raises
5. Face Pulls
6. Single arm overhead extension
 7. Single Arm Pressdowns

Friday:

1. Hammer grip Chin-ups

2. Lat Pulldown (Inner Grip)
3. Cable Rows
4. Rack Pulls
5. Face Pulls
6. Bicep Curls with Dumbell