Chest

Bench press Dumbell Fly Push up Variations Seated chest press Seated machine fly

Bicep

Back

Pull Up Barbell Row Dumbell Row Lat Pull down

Shoulder

Tricep

close grip push up Dips (ending) Skull crusher lying tricep back extension tricep machine pull over tricep press down tricep kickback

Legs

Forearm

Barbell curl seated dumbell curl concentrated curl chin up (ending) incline/decline curl Hammer curl Close grip curl Preacher curl Millitary press dumbell press Lateral raise Front raise Shoulder shrug Babell straight raise Leg curl Squat

Straight Pyramid Super set Drop set Circuit Clustering

1 to 7

10x4,6x6

Reverse curl wrist curl reverse wrist curl

Sunday Warm up

Back Barbell row Dumbell row

Bicep Barbell Curl Dumbell Curl Hammer curl

Shoulder Clustering Dumbell Press

Monday Tuesday Warm up

Cardio HIT Chest Dumbell fly Bench Press Tricep Skull crusher tricep kickback Close grip push up Leg Squat Lunges

Wednesday Thursday Warm up

Rest Shoulder Bicep Dumbell Press Barbell Curl Lateral Raise Close grip Curl Concentration Curl Rest Chest Dumbell Fly Bench Press Tricep/Forearm Skull Crusher Dips Wrist Curl Leg Squat Back clustering Dumbell row

Friday Saturday Warm Up

Cardio

Cardio

Cardio

Cardio

Sunday Monday

Rest Leg Back Shoulder Chest Tricep Bicep Forearm

Tuesday Wednesday

Cardio Leg Back Shoulder Chest Tricep Bicep Forearm

Thursday Friday

Rest Leg Back Shoulder Chest Tricep Bicep Forearm

Saturday

Pull Up / Push up

(Target 30/150)