Workout Plan with 10 Exercises Per Muscle Group
Chest (10 Exercises)
- Flat Barbell Bench Press - 4 sets x 8-12 reps
- Incline Dumbbell Press - 4 sets x 10-12 reps
- Flat Dumbbell Flys - 3 sets x 12-15 reps
- Incline Dumbbell Flys - 3 sets x 12-15 reps
- Dumbbell Pullover - 3 sets x 10-12 reps
- Close-Grip Dumbbell Press - 3 sets x 10-12 reps
- Incline Barbell Press - 4 sets x 8-12 reps
- Push-Ups (weighted optional) - 3 sets to failure
- Chest Dips (use bench) - 3 sets x 12-15 reps
- Decline Dumbbell Press - 3 sets x 10-12 reps
Back (10 Exercises)
- Deadlifts - 4 sets x 8-12 reps
- Bent-Over Barbell Rows - 4 sets x 10-12 reps
- One-Arm Dumbbell Rows - 3 sets x 10-12 reps per arm
- Incline Dumbbell Rows - 3 sets x 10-12 reps
- Barbell T-Bar Rows - 3 sets x 8-12 reps
- Pullovers (back-focused) - 3 sets x 10-12 reps
- Reverse Flys (incline bench) - 3 sets x 12-15 reps
- Seated Dumbbell Shrugs - 3 sets x 15-20 reps
- Barbell Shrugs - 4 sets x 15-20 reps
- Single-Leg Deadlift (dumbbells) - 3 sets x 10-12 reps
Shoulders (10 Exercises)
- Overhead Dumbbell Press - 4 sets x 8-12 reps
- Barbell Overhead Press - 4 sets x 8-12 reps
- Arnold Press (dumbbells) - 3 sets x 10-12 reps
- Lateral Raises - 3 sets x 12-15 reps
- Front Raises - 3 sets x 12-15 reps
- Barbell Upright Rows - 4 sets x 10-12 reps
- Incline Rear Delt Flys (dumbbells) - 3 sets x 12-15 reps
- Reverse Barbell Press (behind the neck) - 3 sets x 10-12 reps
- Dumbbell Shrugs - 3 sets x 15-20 reps
- Plate Front Hold (45 seconds) - 3 sets
Biceps (10 Exercises)
- Barbell Curl - 4 sets x 10-12 reps
- Hammer Curls (dumbbells) - 3 sets x 12-15 reps
- Incline Dumbbell Curls - 3 sets x 10-12 reps
- Concentration Curls - 3 sets x 12-15 reps
- Zottman Curls (dumbbells) - 3 sets x 10-12 reps
- Spider Curls (incline bench) - 3 sets x 10-12 reps
- Barbell Reverse Curls - 3 sets x 10-12 reps
- Cable Curls (use resistance band if available) - 3 sets x 10-12 reps
- Cross-Body Dumbbell Curls - 3 sets x 12-15 reps
- 21s (Barbell or Dumbbell) - 3 sets
Triceps (10 Exercises)
- Close-Grip Bench Press - 4 sets x 8-12 reps
- Overhead Dumbbell Tricep Extension - 3 sets x 10-12 reps
- Skull Crushers (barbell) - 3 sets x 10-12 reps
- Dumbbell Kickbacks - 3 sets x 12-15 reps
- Tricep Dips (use bench) - 3 sets x 12-15 reps
- Close-Grip Dumbbell Press - 3 sets x 10-12 reps
- Incline Skull Crushers - 3 sets x 10-12 reps
- Reverse Dumbbell Press - 3 sets x 10-12 reps
- Push-Up Diamond Variation - 3 sets to failure
- One-Arm Overhead Tricep Extension - 3 sets x 10-12 reps per arm
Legs (10 Exercises)
- Barbell Squats - 4 sets x 8-12 reps
- Deadlifts (hamstring focus) - 4 sets x 8-12 reps
- Dumbbell Lunges - 3 sets x 12 reps per leg
- Barbell Romanian Deadlifts - 3 sets x 10-12 reps
- Step-Ups (with dumbbells) - 3 sets x 12 reps per leg
- Barbell Hip Thrusts - 4 sets x 10-12 reps
- Dumbbell Goblet Squats - 3 sets x 10-12 reps
- Calf Raises (dumbbells or barbell) - 4 sets x 15-20 reps
- Sumo Deadlifts - 3 sets x 8-12 reps
- Side Lunges (with dumbbells) - 3 sets x 12 reps per side