Monday - Chest,Triceps
Bench press - 3 x 8-10
Incline Bench Press - 3x 8-10
Dumbell flyes - 3x 8-10
Dips - 2 x 8-10
Pushdowns - 3 x 8-10
Kickbacks - 3 x 6-8
Tuesday - Back, Biceps
Incline Dumbell Rows - 4 x 10
Seated rows - 3 x 8-10
Good mornings - 2 x 12
Barbell Curls - 3 x 8-10
Preacher's curls - 3 x 8-10
Seated one arm dumbell curls - 3 x 8-10
Wednesday - Off
Thursday - Legs
Squats - 3 x 8-10
Leg Press - 3 x 8-10
Standing leg curl - 3 x 8-10
Leg extensions - 3x 12
Seated calf raises - 4x15
Donkey calf raises - 4 x 15
Friday - Shoulders, Forearms
Military Press - 4 x 12
Front lateral raises - 3 x 8-10
Side lateral raises - 3 x 8-10
Dumbell press - 3 x 12
Dumbell Shrugs - 3 x 15
Wrist Curls - 2 x 20
Hammer Curls - 3 x 8-10