1ST DAY
CHEST/TRICAPS
Morning
Chest
Dips 4x16
Flat Bench 4x16
Incline Bench 4x16
Dumbell Fly 4x16
Decline Bench 4x16
Pull Overs 4x16
ABDOMINALS
Sit Ups 4x40
Roman Chairs 4x40
Leg Raise 4x40
Side Crunchese 4x40
Hyper Extension 4x40
Cardio 30 Minute
TRICAPS
Pully Push Down 4x16
Close Grip Bench 4x16
Lying Extension E-Z Bar 4x16
Triceps Dips 4x16
Bumdell Kick Back 4 set
Abdominals
Sit Ups 4x40
Roman Chairs 4x40
Leg Raise 4x40
Side Crunchese 4x40
Cardio 40 minute
2nd Day
Back/Biceps
Morning
Back
Chin ups 4x16
Lat Pull Down Front 4x16
Barbell Bent Row 4x16
Let Pull Down Rear + Reverse Fly 4x16
T-Bar Rowing 4x16
Dead-lift 4x16
Abdominals;
Reverse Crunchiness 4x20
Leg Raise 4x40
Side Crunchiness 4x40
Cardio 40 minute
Evening
Biceps
Concentration 4x16
Barbell curl 4x16
Dumbbell Curl 4x16
Hammer Curl 4x16
Wrist Curl 4set
Abdominal s
Floor Crunchiness 4x40
Leg Raise 4x40
Side Crunchiness 4x40
Hyper Extension 4x40
Cardio 30 Minute
3rd Day
THIGH/SHOULDER
Morning
Thigh
Free Squat 2x20
Leg Extension 4x16
Squat 4x16
Leg Press + Leg Curl 4x16
Bench Squat 4x16
Stift Deadlift 4x16
Standing Calf Raise 4x20
Donkey Calf Raise 4x20
Abdominals
Reverse Crunchese 4x20
Hanging Leg Raise 4x20
Side Crunchese 4x40
Hyper Extension 4x40
Evening
Shoulder
Shoulder Press Front 4x16
Shoulder Press Rear 4x16
Dumbbell Side Raise 4x16
Dumbbell Press + Bent Lateral Raise 4x16
Upright Rowing 4x16
Incline Bench Press 4x16
Abdominals
Floor Crunchiness 4x40
Leg Raise 4x40
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