Saturday Sunday Monday Tuesday Wednesday Thursday
Chest, Shoulder, Tricep Back, Bicep Leg, Abs Shoulder, Arms Back, Chest Leg, Abs
Warm up Warm up Warm up Warn up Warm up Warm up
Bench press incline 4* Reverse grip pull down 4* Crunches Shoulder press 4* Reverse grip pull down 4* Crunches
DB press flat 4* Low row 4* Sitting twist EZ bar front raise 4* Low row 4* Sitting twist
Decline crossover 4* Lat pulldown 4* Plank Reverse peck fly 4* Lat pulldown 4* Plank
Machine fly 4* Seated row 4* Cable cruches DB shrugs 5* Seated row 4* Cable cruches
Shoulder press 4* Chin up 2* Split squat 3* Lateral raises 4* Chin up 2* Split squat 3*
EZ bar front raise 4* Deadlift 3* Machine squat 4* Face pull 3* Deadlift 3* Machine squat 4*
Reverse peck fly 4* Barbell curl 4* Walking lunges 4* Forearms Bench press incline 4* Walking lunges 4*
DB shrugs 5* Concerntration curl 3* DB Squat 4* Barbell curl 4* DB press flat 4* DB Squat 4*
Lateral raises 4* Hammer curl 3* Leg curl 3* Concerntration curl 3* Decline crossover 4* Leg curl 3*
Face pull 3* Cable bicep curl 4* Romanian deadlift 2* Hammer curl 3* Machine fly 4* Romanian deadlift 2*
Tricep rope pushdown 4* Incline DB curl 4* Leg press 3* Cable bicep curl 4* Push ups 3* Leg press 3*
Skull crusher 4* Machine preacher curl 3* Leg extention 3* Incline DB curl 4* Leg extention 3*
Overhead tricep ext 4* Machine preacher curl 3*
Tricep kickback 2* Tricep rope pushdown 4*
Skull crusher 4*
Overhead tricep ext 4*
Tricep kickback 2*