Workout Plan

Day 1
Shoulders
Exercise | Sets | Reps |
Military Press | 4 | 8-10 |
Barbell Front Raise | 3 | 10 |
Upright Row | 4 | 8 |
Dumbbell Lateral Raise | 4 | 8 |
Dumbbell Reverse Fly | 3 | 10 |
Abs
Exercise | Sets | Reps |
Decline Sit Ups | 3 | MAX |
Notes
Dumbbell lateral raises can be supersetted with upright rows. Hold a weight plate on your chest for decline situps if bodyweight is not challenging enough.
Day 2
Arms
Exercise | Sets | Reps |
Standing Barbell Curl | 4 | 8 |
Preacher Curls | 4 | 8 |
Cable Curl | 4 | 8 |
Abs
Close Grip Bench Press | 4 | 6 |
Tricep Dip | 3 | 10+ (MAX) |
Lying Tricep Extension (skullcrusher) | 4  8-10 | |
Forearms
Barbell Wrist Curl | 3 | 10 |
Abs
Exercise | Sets | Reps |
Hanging Leg Raise | 3 | MAX |

Day 3
Legs: Quads/Hamstrings/Glutes
Exercise | Sets | Reps |
Squat | 5 | 5-7 |
45 Degree Leg Press | 4 | 10 |
Leg Extension | 4 | 8-10 |
Leg Curl | 4 | 8-10 |
Calves
Exercise | Sets | Reps |
Seated calf Raise | 4 | 12-15 |
45 Degree Calf Press | 4 | 10-12 |
Abs
Hover | 3 | As long as poss |
Notes
Seated Calf Raise: You can do 15 bodyweight standing calf raises immediately after to add intensity.
Day 4
Back
Exercise | Sets | Reps |
Wide Grip Pull Up | 5 | 8-10 |
Lat Pull Down | 4 | 10 |
Seated Row | 4 | 10 |
One Arm Dumbbell Row | 3 | 8 |
Abs
Exercise | Sets | Reps |
Decline Abdominal Reach | 3 | MAX |
Notes
Lat pull downs can be supersetted with seated row to add intensity.
Day 5
Chest
Exercise | Sets | Reps |
Barbell Bench Press | 5 | 6-10 |
Incline Bench Press | 4 | 8 |
Chest Dip | 4 | 8 |
Dumbbell Flys | 4 | 10-12 |
Abs
Exercise | Sets | Reps |
Exercise Ball Crunch | 3 | 20 |

Notes:
Barbell Bench can be supersetted with Incline Dumbbell Flys. Dumbbell Flys: You can do these on either flat bench of incline depending on what part of the chest you want to 

Day 6
-Will be a whatever u want day . Go in the gym 45 mins and do ur...