Workout plan

Monday-Shoulders& chest

Shoulders

 Single-arm laterals
o Set1-15
o Set2-12
o Set3-10
 Bent-over dumbbell lateral raises
o Set1-15
o Set2-12
o Set3-10
o Set4-8
 Side lateral raises
o Set1-15
o Set2-12
o Set3-10
o Set4-8
 Dumbbell shoulder press
o Set1-12
o Set2-10
o Set3-8
o Set4-6
 Barbell shoulder press
o Set1-12
o Set2-10
o Set3-8
o Set4-6
Chest
 Bench press3x10
 Inline bench press
o Set1-12
o Set2-10
o Set3-8
o Set4-6
 Dumbbell pullover
 o Set1-12
o Set2-10
o Set3-8
o Set4-6
o

 Dumbbell flyes3x10

Abs
 Crunches 3x15
 Hip +Leg raises 3x15
 Barbell oblique side bends 3x15
 Lower back bends 3x15
 Knee raises 3x15

Tuesday-Biceps & back

 Incline dumbbell curl
o Set1-15
o Set2-12
o Set3-10
o Set4-8
 Hammer + supination superset
o Set1-15
o Set2-12
o Set3-10
 Standing dumbbell curl burnout

o 1 x 3 reps

o 1 x 5 reps

o 1 x 7 reps

o 1 x 10 reps

o 1 x 10 reps

o 1 x 15 reps

o 1 x 20 reps

Back
  Good mornings 3x12
 Lat pull downs
o Set1-15
o Set2-12
o Set3-10
 Lateral rows
o Set1-15
o Set2-12
o Set3-10

Wednesday-Legs & Abs

Legs
 Seated calf raises 3x10

 deadlifts3x10
 Squats3x10
 Hamstring curls3x10
 Quad extensions3x10
 Leg press 3x10
Abs
 Crunches 3x15
 Hip +Leg raises 3x15
 Barbell oblique side bends 3x15
 Lower back bends 3x15
 Knee raises 3x15

Thursday-Triceps& Traps &Forearms

o Lateral rows 3x10

 Upright rows 3x10

 Close-grip bench press 3x10

 Lying tricep extension 3x10

 Tricep dip 3 sets to failure

 Wrist roller 3 rolls

 Palm down forearm curls 3x10
 Fore arm hammer curls 3x10
 Palm up forearm curls 3x10
Friday-Legs & Abs

Legs

 Seated calf raises 3x10

 deadlifts3x10
 Squats3x10
 Hamstring curls3x10
 Quad extensions3x10
 Leg press3x10

Abs
 Crunches 3x15
 Hip +Leg raises 3x15
 Barbell oblique side bends 3x15
 Lower back bends 3x15
 Knee raises 3x15