Workout Plan

Day 1 - Chest

1. Barbell Flat Bench Press - 3 sets

2. DB Incline Bench Press - 4 sets
3. DB Fly - 3 sets
4. H2L Cable Fly - 3 sets
5. Peck deck - 3 sets

Day 2 - Back

1. Smith Machine Deadlift - 4 sets

2. Lat Pulldown - 4 sets
3. Seated Cable Row - 3 sets
4. Bent Over Row - 3 sets
5. Straight Arm Pulldown - 3 sets
6. Face Pull - 4 sets

Day 3 - Quad, Calves and Abs

1. Barbell Squat - 4 sets

2. Machine Leg Press - 3 sets
3. Leg Extension - 3 sets
4. Calf Raises - 3 sets
5. Crunches - 100 reps
6. Russian Twist - 100 reps
(Increase crunch and twist 20 reps every week)

Day 4 - Triceps, Biceps

1. Triangle Pushups - 3 sets

2. Skull Crusher - 3 sets
3. Overhead Triceps Extension - 3 sets
4. Cable Pushdown - 4 sets
5. DB Curl - 4 sets
6. Preacher Curl - 3 sets
7. Hammer Curl - 3 sets

Day 5 - Shoulders

1. Overhead Press - 4 sets

2. DB Front Raises - 3 sets
3. DB Lateral Raise - 3 sets
4. Seated Rear Delt Raise - 4 sets
5. Shrugs - 3 sets

Day 6 - Hamstring, Glutes and Abs

1. Dumbbell RDL - 3 sets

2. Leg Curl - 4 sets
3. Bulgarian Split Squat - 3 sets
4. Hip Thrust - 4 sets
5. Decline Bench Crunch - 100 reps
6. Leg Raises - 100 reps
(Increase crunch and raises 20 reps every week)