Workout plan
Chest & Triceps:
1. Bench Press – 4 sets x 8-10 reps
2. Incline Dumbbell Press – 3 sets x 10-12 reps
3. Chest Dips – 3 sets x 10-12 reps
4. Triceps Pushdowns – 3 sets x 12-15 reps
5. Overhead Triceps Extensions – 3 sets x 12 reps
6. Close-grip Bench Press – 3 sets x 8-10 reps (Optional)
Back & Biceps:
1. Deadlifts – 4 sets x 6-8 reps
2. Pull-Ups or Lat Pulldown – 4 sets x 8-10 reps
3. Barbell Rows – 4 sets x 8-10 reps
4. Dumbbell Rows – 3 sets x 10-12 reps
5. Barbell Curls – 3 sets x 10-12 reps
6. Hammer Curls – 3 sets x 10-12 reps
7. Preacher Curls – 3 sets x 12 reps
Legs (Quads, Hamstrings, Glutes):
1. Squats – 4 sets x 8-10 reps
2. Leg Press – 4 sets x 10-12 reps
3. Lunges – 3 sets x 12 reps per leg
4. Romanian Deadlifts – 4 sets x 8-10 reps
5. Leg Curls – 3 sets x 10-12 reps
6. Calf Raises – 4 sets x 15-20 reps
Shoulders:
1. Overhead Barbell Press – 4 sets x 8-10 reps
2. Lateral Raises – 4 sets x 12-15 reps
3. Front Dumbbell Raises – 3 sets x 12-15 reps
4. Reverse Pec Deck (for rear delts) – 3 sets x 12-15 reps
5. Arnold Press – 3 sets x 10-12 reps
Arms (Biceps & Triceps):
1. Close-Grip Bench Press – 4 sets x 8-10 reps
2. Skull Crushers (Lying Triceps Extensions) – 3 sets x 10-12 reps
3. Triceps Dips – 3 sets x 10-12 reps
4. Barbell Curls – 4 sets x 8-10 reps
5. Concentration Curls – 3 sets x 12-15 reps
6. Hammer Curls – 3 sets x 10-12 reps
Abs/Core:
1. Planks – 3 sets x 60 seconds
2. Hanging Leg Raises – 3 sets x 15 reps
3. Russian Twists – 3 sets x 20 reps per side
4. Cable Crunches – 3 sets x 12-15 reps
5. Bicycle Crunches – 3 sets x 20 reps per side
6. Mountain Climbers – 3 sets x 30-45 seconds
Full Body Conditioning (Optional for Rest Days or Active Recovery):
1. Kettlebell Swings – 3 sets x 15 reps
2. Burpees – 3 sets x 15 reps
3. Bodyweight Squats – 3 sets x 20 reps
4. Push-ups – 3 sets x 15-20 reps
5. Jump Rope – 3 sets x 60 seconds
You can rotate these workouts throughout the week, focusing on one or two body parts per
session and adjusting rest days to fit your schedule.