Workout Program 1

Schedule - 1

Weekdays Training Muscles Workout

Monday Chest Flat Bench Press (3) Incline Dumbbell Press (3) Cable Flies UP (3)
Pull Over (3)
Tricep Dumbbell Overhead (3) Push Down (3) Skull Crushers (3)
Kick Back (3)

Tuesday Back/Lats Barbell Bentover rows (3) Lat Pull Down (3) Sit Rows (3)
Back Cable Extension (3)
Bicep Cable Curl (3) Hammer Curl (3) Preacher Curl (3)
Crucifix Curl on cable both sides (3)

Wednesday Legs Weighted Squats / Smith Machine Or Normal (3) Leg Extension (3)
Reverse Leg Curl (3) Calf Raises (3)
Shoulders Dumbbell Shoulder Press Or Arnold Press (3) Lateral Raises (3)
Front Raises (3) Face Pull (3)

Schedule - 2

Thursday Chest Incline Bench Press (3) Chest Flies (3) Flat Dumbbell Press Or
Machine Chest Press (3) Cable Flies Down (3)
Tricep Push Down (3) Front Extension (3) Cable Rope Overhead (3)
Back Dips (3)

Friday Back/Lats Dead Lift (3) Single Arm Dumbbell Rows (3) Back Lat Pull Down (3)
Machine Reverse Flies Or Dumbbell Reverse Flies (3)
Bicep Dumbbell Curl (3) Cable Hammer Curl (3) EZ Bar Curl (3)
Incline Bench Dumbbell Curl (3)

Saturday Legs Leg Press (3) Hack Squat Or Lunges (3) Hip Thrust (3)
Calf Raises (3)
Shoulders Shoulder Press Machine Or Front Barbell Raise (3) Cable Front
Raise (3) Lateral Raise (3) Shrugs (3)

Workout Program 2

Schedule - 3

Monday Chest Flat Dumbbell Press (6) Decline Barbell Press (3) Dumbbell Flies (3)
Chest Flies (3)
Tricep Close Grip Bench Press (3) Push Down (3) Dumbbell Overhead (3)
Kick Back (3)

Tuesday Back/Lats Cable Bentover Rows (3) Sit Rows (3) Lat Pull Down (6)
 Back Cable Extension (3)
Bicep Straight Barbell Curl (21x3) Hammer Curl (3) Preacher Curl (3)
Concentration Curl (3)

Wednesday Legs Sumo Squats (3) Leg Extension (3) Dumbbell Bentover (3)
Calf Raises (3)
Shoulders Dumbbell Press (3) Back Barbell Press (3) Single Arm Lateral
Raises (3) Shrugs (3)

Schedule - 4

Thrusday Chest Flat Bench Press (3) Incline Dumbbell Press (3) Cable Flies UP (3)
Pull Over (3)
Tricep Dumbbell Overhead (3) Push Down (3) Skull Crushers (3)
Kick Back (3)

Friday Back/Lats Barbell Bentover rows (3) Lat Pull Down (3) Sit Rows (3)
Back Cable Extension (3)
Bicep Cable Curl (3) Hammer Curl (3) Preacher Curl (3)
Crucifix Curl on cable both sides (3)

Saturday Legs Weighted Squats / Smith Machine Or Normal (3) Leg Extension (3)
Reverse Leg Curl (3) Calf Raises (3)
Shoulders Dumbbell Shoulder Press Or Arnold Press (3) Lateral Raises (3)
Front Raises (3) Face Pull (3)

Workout Program 2

Split Muscle Schedule (Push, Pull & Legs)

Monday Chest, Shoulder & Tricep Chest 3, Shoulder 2, Tricep 3 (Variations)

Tuesday Back & Biceps Back 4, Biceps 4 (Variations)
Wednesday Legs & Abs Legs 5-6 & Abs 4-5 (Variations)

Thursday Chest, Shoulder & Tricep Chest 3, Shoulder 3, Tricep 2 (Variations)

Friday Back & Biceps Back 4, Biceps 4 (Variations)
Saturday Legs & Abs Legs 5-6 & Abs 4-5 (Variations)

Workout Program 3

Single Muscle A Day

Monday Chest 5-6 Varations

Tuesday Back/Lats 5-6 Varations
Wednesday Legs 4-5 Varations

Thursday Shoulder 5-6 Varations

 Friday Bicep & Tricep 4 x 4 Varations
Saturday Legs 4-5 Varations

Abs Every Alternate Day

S.NO Exercise Reps & Sets

1 Leg Raises 15x3
2 Russian Twist 15x3
3 Seated Leg Tuck 15x3
4 Mountain Climber 15x3

5 Hanging Leg Raises 15x3

6 Crunches 15x3
7 Cable Sit - Up 15x3
8 Russian Twist 15x3

Alternate without Gap 2 Exercises at a time and one Minute Break

Everyday "plank" Is a Must, For Every 3 Days or a Week Cardio Like Treadmile & Cycling.