Workout Plan

Monday (Push Day)

 Flat bench press (Dumbb.) 4*10-12

 Machine pecs fly 3*12-15
 Incline bench press 4*10-12
 Seated dumbb. shoulder press- 4*10-12
 Lateral Raise - 4*12-15
 Dumbb. both arm overhead press- 3*10-12
 Reverse grip triceps pushdown 3*12-15
 20 mins. post cardio

Tuesday (Pull day)

 Lat pull down 3*10-12
 V handle T bar rows- 4*10-12
 Seated Wide grip Rows- 3*12-15
 Dumbbell shrugs- 3*8-12
 Barbbell curl- 3*10-12
 Hammer curl- 3*12-15
 Preacher curl- 3*12-15
 High intensity cardio - 15 mins

Wednesday (Leg day)

 Squats- 5*10-12
 Lying Leg curl- 4*8-10
 Leg press- 5*10-12
 Good Morning -4*12-15
 Seated calves- 4*15
 Legs stretching

Thursday (Push day)

  Decline barbell press -5*10-12
 Decline dumbb fly- 4*12-15
 Military press-4*10-12
 Facepull- 4*12-15
 Neutral grip triceps pushdown machine -4*12-15
 Skull crusher- 4*10-12
 High intensity cardio - 20 mins

Friday (Pull)
 Cardio (walk)- 10 mins
 Chest supported Dumbbell rows(Incline) 4*10-12
 Supinated Close grip pulldown- 4*10-12
 Rack pull- 3*12-15
 Trap bar shrugs- 4*8-12
 Dumbbell curl- 3*10-12
 Reverse grip machine curl -3*10-12
 Low intensity cardio - 20 mins

Saturday (leg day)

 Deadlift- 4*10-12
 Vertical leg press machine- 4*8-10
 Seated leg curl- 4*12-15
 Hyperextension -3*12-15
 Standing calves- 3*15
 Dumbbell Farmers Walk- 3 Sets
 Legs stretching

NOTE- Progressive Overload is the only way to increase

muscle size and reduce fat loss with the help of correct
nutrition.