Workout Day-1 Sets/Legs Date : 21/01

Back Squat 10*6 60 count

12*3 60W/12reps
Backward lounges 12*5 12W/12
Leg curl 15*4 1st rep 20,Last7.5
Leg extension 2/2*15 7.5W/15reps
Calf raises 15*3 20W/8
Workout Day-2.                              Sets /Chest / Shoulder.                 
       Date : 03/02
Bench press 3 sets 8reps 25kg/4
Incline dumbbell press 3 sets 8reps 20kg/8
Push-ups 3 sets 15reps 60 count
Cable flys 3 sets 15 reps 4 plats 12 count
Cable lateral raises  3 sets 15 reps 2 plats 12 count
Rear delt rows incline bench 3 sets 15 reps 5kg 12 count 
Hanging knee raises  3 sets 12 reps 15 count 
Workout.  Day - 3                          
         Sets / Arms Date : 22/01
Close grip barbell bench 8*3 15kg 8reps
Reverse barbell curl 15*4 7.5kg 12 reps
Barbell bisep curl 12*3 10kg  12reps
Flat bench tricep extension 15*4 7.5kg 12reps
Incline bench bisep curl 15*4 7.5kg 12reps
Rope tricep extension 15*3 8 plates 15 reps
Rope hammer extension 70 count 6 plates 70 count
Treadmill 20 mints 5 speed
Workout.   Day -4                          
   Sets / Full Body Date : 05/02
Back squat  3 sets 4 reps 70kg 4 reps
Bench press 4 sets 6 reps 20kg 6 reps
Lat pull down  3 sets 12 reps 12 plat 10 reps
Seated military press  3 sets 8 reps  12.5kg 6 reps
Alternative dumbbell curl 3 sets 10 reps 15kg 6 reps

Workout Day-5 Sets / Back Date : 19/01

Deadlifts 3/3=6 100W/4reps
Barbell row 4sets 7.5W/12reps
Pullups 4sets 27 count
Pull-down F 4 sets 14plat /12reps
Shrugs 3 sets 20kg/12reps
Preacher curl 2 sets 20reps
Workout Day-6.                              
  Sets / Full body Date : 12/02
Leg pressing 5 sets 15reps 130kg /10reps
Chest press machine 4 sets 15reps 60kg / 6 4eps
Shoulder machine press 4sets 15reps 40kg / 15 reps
Rear delt fly machine 3sets 15reps 6 plate/ 15reps
Knee raises 3 sets 10 count 30 count
 7-Feb 14-Feb 21-Feb 28-Feb 8-Mar
75kg  80kg/2repe 80kg/2reps 80kg/2reps 80kg/3reps
70kg 6reps 80kg/5reps 80/8reps 80kg/8reps 80kg/8reps
15w/12 15W/12 reps 15w/12 reps 15kg/12reps 15kg/15reps
7.5kg / 12 reps 7.5kg/12 reps 7.5kg/12reps 7.5kg / 12 reps 7.5kg/12reps
7.5w/15reps 7.5W/15reps 7.5kg/12reps 7.5kg / 12 reps 7.5kg / 12 reps
20w/8 20W/8 20W8 20W/8reps

8-Feb 15-Feb 22-Feb 2-Mar 9-Mar

25kg/7reps 25kg/5reps 25kg/5reps 25kg/4 reps 25kg/5reps
20kg/4 20kg/8reps 20kg/8reps 20kg/8reps 25kg/5reps
60count / 4 reps 60 count/ 4 reps 60 count / 4 reps 60 count / 4 reps  60count/3reps
5 plats / 9 reps 5 plat / 12 reps 5 plat / 12 reps 5 plat / 12 reps 5 plat / 12 reps
3 plats / 12 count 3 plats / 12 reps 3 plates/ 12reps 3 plates / 12 reps 3 plat / 12 reps
5kg / 15 count 5kg/ 15 reps 5kg/15reps 5kg/15reps 5kg/15reps
30 count 30 count 36 count

9-Feb 16-Feb 23-Feb 3-Mar 10-Mar

17kg/8 reps 17.5kg/8 reps 17.5kg/8reps 17.5kg / 8 reps 17.5/8 reps
7.5kg 15 reps 10kg / 8 reps 10kg/8reps 10kg/8reps 10kg/8reps
10kg 12reps 12.5kg / 8 reps 12.5/8 reps 12.5kg/8reps 12.5kg/8reps
7.5kg 12 reps 10kg / 12reps 10kg/12reps 10kg/12reps 10kg/12reps
7.5kg 12reps 10kg / 8 reps 10kg/10reps 10kg / 10reps 10kg/10reps
8 plates 12 reps 10 Plate / 12 reps 10plate / 12 reps 10 plate / 12 reps 10plat / 10 reps
6 plates 70 count3 6 plats 70 count  6 plats 70 count 6 plat / 70 reps 6 plat / 70 reps

10/2 Thursday 18-Feb 25-Feb 4-Mar 11-Mar

80kg 2 reps 80kg 3 reps 70kg / 3 reps 70kg/5reps 70kg/5reps
25kg/5 reps 25kg  / 5 reps 25kg / 5 reps 25kg / 5 reps 25kg/5reps
14 plates 5 reps 14 plates / 5 reps 12 plates / 8 reps 12 plate / 8 reps 12 plat / 8 reps
15kg 5 reps 15kg / 5 reps 15kg / 5 reps 15kg / 8 reps 15kg/8reps
15kg 6 reps 15kg 8 reps 15kg/ 8 reps 15kg / 8 reps 15kg/reps

2-Feb 11-Feb 19-Feb 26-Feb 5-Mar

90W/10reps 100W/5reps 100w/4reps 100w/3reps 100w/5reps
10W/6reps 10W/10 reps 10w/10 reps 10w/10 reps 10w/12reps
23 count 35 count 35 count 30 count 36 count 
12plat/6 12plat/8reps 12plat/8reps 5 plat / 12 reps 12 plat / 8 reps
20kg/10reps 20kg / 10 reps 20kg/ 10 reps 20kg / 10 reps 25kg/8reps
7.5kg / 12 reps 7.5kg / 12 reps 7.5/12reps 10kg/8reps