Day 1:
Bench Press: 6 sets, 12-1 repetitions.
Dumbbell Press: 4 sets,6 repetitions.
Dumbbell Fly: 4 sets,8 repetitions.
Cable Crossover: 3 sets, 8 repetitions.
Dips: 4 sets,8-10 repetitions.
Triceps Presses: 4 sets,6-8 repetitions.
Triceps Extensions: 3 sets,10 repetitions.
Day 2:
Pull Ups (wide grip,medium grip,close grip): 4 sets,6 repetitions.
Lat Pulldowns(close grip): 4 sets,6 repetitions.
Seated Rowing: 4 sets,6 repetitions.
Romanian Deadlift: 4 sets,6 repetitions.
Deadlift: 6 sets,12-1 repetitions.
Preacher Curls: 3 sets,10 repetitions.
Hammer Curls: 3 sets,10 repetitions.
Dumbbell Curls(seated): 3 sets,10 repetitions.
Day 3:
Rest Day
Day 4:
Front Raises: 3 sets,10 repetitions.
Side Lateral Raises: 3 sets,10 repetitions.
Upright Row: 4 sets,6 repetitions.
Military Press: 6 sets,12-1 repetitions.
Shoulder Press: 4 sets,6 repetitions.
Shrugs: 4 sets,15 repetitions.
Day 5:
Leg Extensions: 3 sets,10 repetitions
Leg Curl: 3 sets,10 repetitions
Squats (close,medium and wide stance): 4 sets,6 repetitions
Leg Presses: 6 sets,6 repetitions
Day 6:
Rest Day
Day 7:
Rest Day