Cardio: Every day post workout 200-300 calories
Day 1: Chest and Triceps and Abs
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Flat Bench Press: 1 warmup set 15 reps + 3*10,8,6
Incline Dumbbell Press: 3*10,8,6
Cable Flys: 3*10,12,15
Incline DB Flyes: 4*10,12,15,20
Weighted Dips: 4* failure
Tricep Rope Extension: 4*12,10,8,6
Tricep Rope Pushdown: 4*12,10,8,6
Day 2: Back and Biceps
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Pull ups: 3* failure
Lat pulldown: 1 warm up set and 3*12,10,8
Reverse Grip Barbell Rows: 3*10,8,6
Straight Arm Lat pulldown: 3*failure
Close Grip Pulldown * Close Grip Cable Rows 3*15,12,15
Cable Curls: 4*12,10,8,6 (last drop set)
Machine Preacher Curls 3*10,8,6(last drop set)
Day 3: Legs and Abs
1. Walking Lunges(20)*Squats(10) 3 sets
2. Squats: 5*5 (Increase Weight)
3. Leg Press: 4*15
4. Leg Curls superset DB RDL :3*10,12,15
5. Leg Extensions: 4*15 (Last Set Drop)
6. Calf Raises 4*25
7. Decline Crunches: 4*15-20
8. Leg Raises: 4*15-12
9. Plank:2* Failure
Day 4: Chest and Triceps
1. DB Flat Press: 3*10,8,6
2. Military Press Standing: 4*6
3. Smith Machine Incline:3*8
4. Pec Deck Fly: 4*8,10,12,15
5. Dips superset Dumbbell Decline Flyes: 4*Failure
6. Skull Crusher:3*12,10,8
7. Reverse Tricep Pushdown:3*12,10,8
8. One Arm DB Extension:3*10,12,15
Day 5: Back and Biceps
1. Neutral Grip Pull Ups: 3*Failure
2. T bar Rows: 3 * 10,8,6
3. Reverse Grip Pulldown superset Straight Arm Pulldown: : 3*12,10,8
4. Wide Grip Seated Row:3*12
5. 1 Arm DB Rows: 3* 15,12, 8
6. Rack Deadlifts 5*5
7. Rope Cable Curls:4*15,12,10,8 (Last Drop Set)
8. Alternate DB Curls: 3*12,10,8
9. Preacher Machine Curls:3*10,12,15
Day 6: Shoulders and Abs
1. Seated Machine Shoulder Press:4*15,12,10,8
2. Cable Lateral Raises 4*15 superset DB Lateral Raises (Failure)
3. Rear Delt Machine Fly 3*10,12,15
4. Shrugs superset Upright Rows 3*15
5. Decline Crunches: 4*15-20
6. Leg Raises: 4*15-12
7. Plank:2* Failure