Back and Biceps

Back Biceps
1 Pull ups & Chin Ups 4*5 7 Barbell Biceps 3*15
2 Wide Grip Lat Pulldown 4*15 8 Alternating dumbbell curl 4*20
3 Low Cable Row 3*15 9 straight bar cable curls 2*20
4 Bent Over Machine 3*15 10 Rope Curls 2*20
5 Cable Row Pulldown 4*15 11 Concentration 4*20
6 Deadlift 3*15 12 Machine Biceps curls 3*15
End Abs plus Cycle

Chest And Triceps

Chest Triceps
1 Bench Press 3*15 Ly Lying Bar Extension 3*15
2 Incline Bench press 3*15 8 Dumbbell Extensions 3*15
3 Double Dumbbell Press 3*15 9 Reverse Push Down 3*15
4 Incline fly machine 3*15 10 Rope Push Down 3*15
5 Decline Barbell Bench 4*15 11 Triceps Kickback 3*15
6 Cross Cable 3*15 12 Triceps Dips 3*15
7 High/Low cable fly (Knee) 4*12
End Abs plus Cycle

Shoulder and Traps

Shoulder Legs
1 Dumbbell Shoulder Press 4*15 8 Leg Extension 3*15
Drop set
2 DB Front raise 4*12 8 Leg Press 3*15
3 Lateral Raise 4*12 9 Lunges 3*15
4 Reverse Pec Dec 3*15 10 Ham Curls 3*15
5 Front raise Upright row 3*15 11 Ham Raise 3*15
and reverse
6 Shrugs 3*15 12 Calf raise 3*15
7 Bent Over and Plate front 3*12
Raise and Circular
End Forearms