0Day-1
Laying tricep ez bar 3sets
French crul 3sets
Rope push down 3 sets
One arm dm TE 3 sets
Back dips 3 sets
Day 2
Inclined DB press 3
Inclined Bar press 3
Flat DB press 3
Chest press 3
Flies 3
Box 3
Day3
Pull ups 3
Back Shruges 3
Lat pull down 3
Sitet rowing 3
Bent over row 3
Dead lift 3
Day4
Reverse flies
Front letters
Upright rowing
Site letters
Dumbbell overhead press
Machine overhead press
Dumbbell shrugs
Day5
Alternate dumbbell curl
Bar curling
Inclined dumbbell curl
Machine curl
Wide bar curl
Hammer curl
Day6
Front squats
Leg press
Walking lunges
Step up
Seated calf rises
Narrow dead lift
Laying leg crul
