WORKOUT ROUTINE
Morning cardio – 30 mins
Abs – 3 days in week with cardio
CHEST+ TRICEPS
Low Incline smith machine press – 2 warmups, 4 main set-12 reps
Chest cable crossover standing – 4 main set- 12 reps
Hammer medium incline chest press- 3 main set- 10 reps
Peck deck fly – 4 sets – 15 reps
Incline press machine – 2 set- 8-10 reps
Machine press for middle chest- 2 set – 8- 10 reps
Triceps rope pushdown- 2 set- 12 reps
Over head triceps extension – 2 set- 12 reps
Last dips
Back + biceps
Middle grip lat pull down – 4 set – 15 reps
Close grip lat pull down – 3 set – 12 reps
Seated cable rows- 4 set – 12 reps
Single hand seated cable rows- 3 sets- 12 reps
Wide grip lat pull down- 3 set – 10 reps
Smith machine rows- 3 set – 10 reps
Biceps curl seated- 2 set – 12 reps
Hammer curl – 2 set -12 reps
Shoulder
Shoulder dumbbell press – 4 sets – 12 reps
Smith machine shoulder press- 3 sets- 12 reps
Seated lateral raises- 5 sets- 12 reps
Front machine press- 2 set- 15 reps
Standing one hand on cable crossover lateral raises- 3 set- 12 reps
Rear delt fly machine seated- 4 set -12 reps
Shrugs – 2 sets
Biceps & Triceps
Triceps barbell overhead extension – 4 sets – 12 reps
Seated dumbbell curl- 4 sets- 12 reps
Barbell pushdown- 3 sets- 12- 15 reps
Biceps barbell curl- 3 set- 10 reps
Single hand overhead extension – 2 sets- 15 reps
Supported dumble curl – 3 set- 12 reps
Hammer curl- 3 set- 12 reps
Single hand triceps pushdown- 2 set- 10 reps
CHEST & BACK
Incline machine press- 3 set- 12 rep
Peck fly- 4 set- 12 reps
Dips 3 set
Lat pull down (any grip)- 3 set- 12 reps
Seated barbell cable rows- 4 set- 12 reps
Rear delt peck fly- 4 set – 12 reps
Legs
Smith machine squats- 5 sets -12 reps
Leg press – 3 set- 10- 12 reps
Bulgarian squats- 3 sets – 15 reps
Seated hamstrings curls- 4 sets- 12 reps
Stiff leg curls hamstrings- 2 set – 12 reps
Leg extension- 5 sets- 12 reps
Abductors- 2 set- 15 reps
Calves – 3 set