Monday - Back and Biceps
BACK
Latpulldown - 3 sets till muscle failure
Seated row - 3 sets till muscle failure
Bent over rows - 3 sets till muscle failure
Shrugs - 3 sets till muscle failure
Deadlift - 3 sets till muscle failure
BICEPS
Barbell curl - 3 sets till muscle failure
Dumbell curls - 3 sets till muscle failure
Preacher curl - 3 sets till muscle failure
Hammer curl - 3 sets till muscle failure
(Stretching)
Tuesday - Chest and Triceps
CHEST
Flat barbell press - 3 sets till muscle failure
Incline dumbell press - 3 sets till muscle failure
Decline barbell press - 3 sets till muscle failure
Pec fly - 3 sets till muscle failure
TRICEP
Parallel bar dips - 3 sets till muscle failure
Close grip bench press - 3 sets till muscle failure
Cable push down - 3 sets till muscle failure
( Stretching)
Wednesday - Shoulder and Abdominals
SHOLUDER
Over head dumbell press - 3 sets till muscle failure
Lateral raises - 3 sets till muscle failure
Up right rows - 3 sets till muscle failure
ABDOMINAL
Forward crunches - 3 sets till muscle failure
Reverse crunches - 3 sets till muscle failure
Plank - 3 sets till core failure
(Stretching)
Thursday - legs
LEGS
Squats - 3 sets till muscle failure
Lunges - 3 sets till muscle failure
Leg press - 3 sets till muscle failure
Leg extension - 3 sets till muscle failure
Seated calf raises- 3 sets till muscle failure
Leg curl - 3 sets till muscle failure
( Stretching)
Follow this schedule again to the day to Friday and Sunday is rest day
