Fat loss with muscle gain workout in 12 weeks

Monday - Back, Biceps

             Back
Bent over rows with dumbells - 3 sets till muscle failure
Lat pulldown - 3 sets till muscle failure
Narrow pulldown - 3 sets till muscle failure
Seated rows - 3 sets till muscle failure
Shrugs - 3 set till muscle failure
Deadlift - 3 set till muscle failure

          Biceps
Standing barbell curl - 3 sets till muscle failure
Incline dumbell curl - 3 sets till muscle failure
Preacher curl with barbell - 3 sets till muscle failure
Hammer curl - 3 sets till muscle failure
Reverse cable curl - 3 sets till muscle failure

Back and biceps stretching

Tuesday - Chest,Abs

            Chest
Flat bench press - 3 sets till muscle failure
Decline dumbell press - 3 sets till muscle failure
Incline dumbell press - 3 sets till muscle failure
Pec fly - 3 sets till muscle failure

           Abs
Forward crunches - 3 sets till muscle failure
Reverse crunches - 3 sets till muscle failure
Sides on flat bench - 3 sets till muscle failure
Plank on floor - 3 sets till muscle failure

Chest and abs stretching

Wednesday - Shoulder, Triceps

          Sholuder
Overhead dumbell - 3 sets till muscle failure
Lateral raises - 3 sets till muscle failure
External rotation - 3 sets till muscle failure

        Triceps
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
Overhead cable extension - 3 sets till muscle failure

Sholuder and Triceps stretching

  Thursday - 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

Legs stretching

Repeat this schedule on Friday with back, biceps
Sunday is off