Workout plan

Push Day (Mon Day): Push Day (Thurs Day )

Barbell Bench Press: 3 sets of 8-10 reps Dumbbell Bench Press: 3 sets of 8-10 reps

Barbell Shoulder Press: 3 sets of 10-12 reps Dumbbell Shoulder Press: 3 sets of 10-12 reps

Incline Barbell Bench Press: 3 sets of 8-10 reps Incline Dumbbell Bench Press: 3 sets of 8-10 reps

Decline Barbell Bench Press: 3 sets of 8-10 reps Decline Dumbbell Bench press: 3 sets of 8-10 reps

Triceps Dips: 3 sets of 10-12 reps Triceps Dips: 3 sets of 10-12 reps

Lateral Raises: 3 sets of 12-15 reps Lateral Raises: 3 sets of 12-15 reps

Pull Day (Tues DAY): Pull Day (Fri DAY):

Pull-Ups or Lat Pulldowns: 3 sets of 8-10 reps Pull-Ups or Lat Pulldowns: 3 sets of 8-10 reps

Barbell Rows: 3 sets of 8-10 reps Barbell Rows: 3 sets of 8-10 reps

Seated Cable Rows: 3 sets of 10-12 reps Seated Cable Rows: 3 sets of 10-12 reps

Barbell Bicep Curls: 3 sets of 10-12 reps Dumbbell Bicep Curls: 3 sets of 10-12 reps

Farmer walk and Hammer curl Farmer walk and hammer curl

Face Pulls: 3 sets of 12-15 reps Face Pulls: 3 sets of 12-15 reps

Leg Day(Wednes Day): Leg Day(Sat Day):

Squats: 3 sets of 8-10 reps squat: 3 sets of 8-10 reps

Romanian Deadlifts: 3 sets of 8-10 reps Romanian Deadlifts: 3 sets of 8-10 reps

Leg Press: 3 sets of 10-12 reps Leg Press: 3 sets of 10-12 reps

Lying Leg curl : 3 set of 10-12 reps Lying Leg curl : 3 set of 10-12 reps

Calf Raises: 3 sets of 12-15 reps Calf Raises: 3 sets of 12-15 reps

Leg Extension till failure 3 set Leg Extension till failure 3 set

Every Sunday 20 km cycling