chest:

push-ups -3sets
bench press-5sets
incline press-3sets
pect y/D-y-3sets
pull-over-3sets
ei item gula ekdin dumbell diya korbi r ekdin barbell diya

biceps:
wide straight curl-4sets
alternate dumblell -4sets
precher curl 90/45degree seat e-4sets
concentration curl-4sets
back:
wide grip chin up-3sets
close grip chin up-3sets
T-bar row-3 sets
seated cable row(reverse)-3sets
seated cable row(V)-3sets
hyper extension-3sets
triceps:
dips behind back-3sets
close grip bench press-3sets
decline(lying) triceps extension-3sets
cable press down-3sets
cable press down reverse-3sets
shoulders:
dumbell press-4sets
military press-4sets
seated bent over lateral raise-3sets
dumbell front raise-3sets
legs:
barbell squats-3sets
angled leg press-3sets
leg extension-3sets
leg curl-3sets
standing calf raise-sets
3 sets er beshi parle korish for 2 months