Day 1: Chest, triceps

- Db push-ups : 12-15 reps x 4 sets

- Wide push up: 12-15 reps x 3 sets
- Incline push up: 15-20 reps x 4 sets
- Db floor press: 15-20 reps x 4 sets
- Diamond push up: 10 reps x 3 sets
- Lying triceps extension: 15 reps x 4 set
Day 2: Back, biceps
- Db bent-over row: 12-15 reps x 3 sets
- Db reverse-grip bent-over row: 12-15 reps x 3 sets
- Single-arm db row : 12-15 reps x 4 sets
- Db deadlift: 10-12 reps x 3 sets
- Biceps curl: 12-15 reps x 4 sets
- Hammer curl: 12-15 reps x 4 sets
Day 3: shoulder, triceps
- Db standing shoulder press: 8-10 reps x 3 sets
- Db shoulder press: 10-12 reps x 3 sets
- Db lateral raise: 15-20 reps x 4 sets
- one arm triceps overhead extension: 12-15 reps x 4 sets
- rear delt fly: 12-15 reps x 4 sets
Day 4: abs, cardio, rest

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