For Chest

Dumbbell Bench Press (4 sets , repetitions 12,10,10,10 )

Incline Bench Press (2 sets , 10 repetitions)

For Triceps

Tricep Dip (3 sets, repeat until failure)
Lying Tricep Extension ( 3 sets of 10 repetitions)

Tuesday Rest — Nice….
Wednesday – Back and Biceps
For Back
Wide Grip Pull Up (4 sets 10 reps)
Seated Row (3 sets 12 reps)
One Arm Dumbbell Row (3 sets 10 reps)

For Biceps
Standing Barbell Curl (3 sets 8-10 reps)

Thursday – Take rest

Friday Legs and Shoulders
For Legs
45 Degree Leg Press(4 sets 12,10,10,10 reps respectively)
Leg Extension (3 sets 12 reps)
Leg Curl(3 sets 12 reps)

For Shoulders

Military Press (4 sets 8-10 reps)
Dumbbell Lateral Raise (3 sets 10 reps)

Take rest on saturday and sunday or do light cardio to lose fat.

Thursday
Fullbody
Deadlifts (3 sets 6-10 reps)
Seated Barbell Press Behind Neck (3 sets 6-10 reps)
Close Grip Bench Press (3 sets 6-10 reps)
Standing Barbell Curl (or Standing Dumbbell Curl) (3 sets 6-10 reps)
Seated Calf Raise (2 sets 10-25 reps)

rest on other days. You can do light cardio on rest days to lose fat

Chest/Shoulders
Flat Barbell Bench Presses (2 sets 10 reps)
Barbell Shoulder Presses(2 sets 10 reps)

Back
Front Pulldowns(2 sets 12 reps)
Barbell Rows(2 sets 10 reps)

Arms
Barbell Curls(2 sets 10 reps)
Lying Tricep Extensions(2 sets 10 reps)

Abdominals
Ab Crunches (2 sets 20 reps)

Squats (1-3 sets for 15 reps)
Bench Press (1-3 sets for 15 reps)
Dumbbell Shoulder Presses (1-3 sets for 15 reps)
Machine Row (1-3 sets for 15 reps)
Barbell Curls (1-3 sets for 15 reps)
Triceps Push Downs (1-3 sets for 15 reps)
Calf raises (standing) (1-3 sets for 15 reps)
Crunches-Abs (1-3 sets for 15 reps)

1. Chest: 3 sets of pushups (push-ups), as many as you can do with 60s rest between sets
2. Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s between sets.
3. Legs: 3 sets of lunges, 6-12 reps per set with 60s between sets
4. Abs: Two sets of crunches, as many as you can do with 60s rest between sets
5. Cardio: 20 minutes – jog, brisk walk or bike

Time Required – 50 minutes

Tuesday – Cardio: jog, brisk walk or bike (30 min)

Wednesday

1. Chest: 3 sets of pushups, as many as you can do with 60s rest between sets
2. Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s between sets
3. Legs: 3 sets of lunges, 6-12 reps per set with 60s between sets
4. Abs: Two sets of crunches, as many as you can do with 60s rest between sets
5. Cardio: 20 minutes – jog, brisk walk or bike

Time Required – 50 minutes

Thursday – Cardio: jog, brisk walk or bike (30 min)

Friday

• Chest: 3 sets of pushups, as many as you can do with 60s rest between sets
• Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s between sets
• Legs: 3 sets of lunges, 6-12 reps per set with 60s between sets
• Abs: Two sets of crunches, as many as you can do with 60s rest between sets
• Cardio: 20 min – jog, brisk walk or bike

Saturday – Cardio: jog, brisk walk or bike (30 min)
Sunday – Cardio: jog, brisk walk or bike (30 min)

Tuesday (10-15 minutes of some type of cardio before workout)
Lower Abs
Leg Raises( 3 sets 10-20 reps)
Back
Cable Rows (1 set 12-15 reps), Cable Rows (3 sets 10-12 reps), Lat Pull Downs (front) (3 sets 10-12 reps), T-Bar Rows(3 sets 10-12 reps)
Biceps
Barbell Curls (1 sets 10-12 reps), Barbell Curls (3 sets 8-10 reps),

Wednesday Day Off

Thursday (10-15 minutes of some type of cardio before workout)
Upper Abs
Crunches(3 sets 10-20 reps)

Quads/Hams
Squats (1 set 12-15 reps), Squats (3 sets 10-12 reps), Leg Press (3 sets 10-12 reps), Leg Extension (3 sets 10-12 reps), Leg Curls (3 sets 10-12 reps)

Friday (10-15 minutes of some type of cardio before workout)

Lower Abs
Leg Raises (3 sets 10-20 reps)

Shoulders
Military Shoulder Press (to front) (1 set 12-15 reps), Military Shoulder Press (to front) 3 sets 10-12 reps), Barbell Upright Rows (3 sets 10-12 reps), Side Dumbbell Lateral Raises (3 sets 10-12 reps)

Calves

Standing Calf Raises (1 set 12-15 reps), Seated Calf Raises (3 sets 10-12 reps)

Saturday Day Off
Sunday Day Off

Pick 2-3 exercises for each muscle group from the following list. 3 sets of each exercise with 10-12 repetitions

Back:

• Bent over back rows
• Lower back extension
• Deadlifts
• Pull ups
• Dumbbells or barbell shrugs for traps
• Seated back row on machine
• Dumbbell one arm lat row
• Cable lat pulldown to front

Chest:

• Dips
• Flat bench press with bar
• Incline bench press with bar
• Flat bench press with dumbbells
• Incline bench press with dumbbells

Legs:

• Leg extension
• Leg curls
• Lunges
• Stiff leg deadlifts
• Squats leg press
• Calf raises or presses

Shoulders:

• Seated dumbbell shoulder presses
• Seated military press with bar
• Front dumbbell raises
• Bent over dumbbell raises
• Dumbbell side lateral raises

Abdominal:

• Lying crunches
• Cable crunches
• Leg raises
• Stability ball crunches
• Crunches on inclined bench

Biceps:

• Cable curls
• Straight bar curls
• Alternate dumbbell curls
• Hammer curls

Triceps:

• Dumbbell kickbacks
• Cable push-downs
• Close grip bench press

• Day 1 – Chest, back, abdominal muscles, and cardiovascular exercises (30 minutes)
• Day 2 – Day off
• Day 3 – Shoulders, legs, abdominal muscles, and cardiovascular exercises (30 minutes)
• Day 4 – Day off
• Day 5 – Biceps, triceps, abdominal muscles, and cardiovascular exercises (30 minutes)
• Day 6 – Day off
• Day 7 – Day off