Your current plan is DRS-B1(FIRST TIME).

You can find your daily exercises below.

Mon Muscle Group : CHEST & BACK
Mon Exercises : 1. Multi chest press : 3 sets of 10-20 reps (Reps =20+15+10)
2.Dumbbell chest fly : 3 sets of 10-20
3.Dumbbell pull over : 3 sets of 10-20
4.Front pully (Lads): 3 sets of 10-20
5.Reverse close grip : 3 sets of 10-20
6.Dumbbell rowing : 3 sets of 10-20
Tues Muscle Group : CARDIO & ABS
Tues Exercises : 1. CARDIO : 20 MIN OF BIKE OR CROSS TRAINER
2. ABS :
a) Upper abs : 1.Lying leg straight abs crunches :3 sets of 20 reps
2.Lying bend leg&close elbow crunches: 3 sets of 20 reps
b)Lower abs : 1.Lying leg rises from 90 degree: 3 sets of 20(10+10) reps
2.1.Lying leg circles from 90 degree: 3 sets of 20(10+10) reps
c)Sides : :1. Lying bend leg drop side crunches : 3 sets of 20 reps
(LOWER BACK ROUTINE )

Wednes Muscle Group : SHOULDERS & TRICEPS

Wednes Exercises : 1. Machine seated shoulder press : 3 sets of 10-20 reps (Reps
=20+15+10)
2.Dumbbell side laterals : 3 sets of 10-20
3.Dumbbell front rise : 3 sets of 10-20
4.Dumbbell shrugs : 3 sets of 10-20
5.Triceps Bench dips : 3 sets of 20 reps
5.Dumbbell over head triceps extn. : 3 sets of 10-20
6.Dumbbell kick back : 3 sets of 10-20
Thurs Muscle Group : CARDIO & ABS
Thurs Exercises : 1. CARDIO : 20 MIN OF BIKE OR CROSS TRAINER
2. ABS :
a) Upper abs : 1.Lying leg straight abs crunches :3 sets of 20 reps
2.Lying bend leg&close elbow crunches: 3 sets of 20 reps
b)Lower abs : 1.Lying leg rises from 90 degree: 3 sets of 20(10+10) reps
2.1.Lying leg circles from 90 degree: 3 sets of 20(10+10) reps
c)Sides : :1. Lying bend leg drop side crunches : 3 sets of 20 reps
(LOWER BACK ROUTINE )
Fri Muscle Group : LEGS(FREE) & BICEPS
Fri Exercises : 1. Squats (half) : 3 sets of 20 reps
2. Lunges : 3 sets of 20
3. Inner thigh squats : 3 sets of 20
4. Outer thigh leg rise :: 3 sets of 20
5. Calf rise : 3 sets of 20-50
6.Dumbbell biceps curl : 3 sets of 10-20 reps
7.Preacher curl : 3 sets of 10-20
8.Concentration curl : 3 sets of 10-20
Sat Muscle Group : CARDIO &ABS
Sat Exercises : 1. CARDIO : 20 MIN OF BIKE OR CROSS TRAINER
2. ABS :
a) Upper abs : 1.Lying leg straight abs crunches :3 sets of 20 reps
2.Lying bend leg&close elbow crunches: 3 sets of 20 reps
b)Lower abs : 1.Lying leg rises from 90 degree: 3 sets of 20(10+10) reps
2.1.Lying leg circles from 90 degree: 3 sets of 20(10+10) reps
c)Sides : :1. Lying bend leg drop side crunches : 3 sets of 20 reps
(LOWER BACK ROUTINE )

Sun Muscle Group : REST DAY

Sun Exercises : REST IS VERY IMP. TO RECOVER .
SO TAKE PROPER REST AND EAT HEALTHY