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Chest:
: Dumbbell Bench Press (4 sets: 12 reps)
: Machine Chest Press (4 sets: 10 reps)
: Pushups (4 sets: 20 reps)
Triceps:
: Bench Dip (3 sets: 15 reps)
: Incline EZ-bar skull crusher (4 sets: 6-8 reps)
: Overhead Triceps Extensions (4 sets: 10 reps)
Tuesday: Leg Day
: Romanian Deadlift (4 sets: 12 reps)
: Weighted Squat (4 sets: 5-7 reps)
: Deadlift (4 sets: 6-8 reps)
: Leg Press (4 sets: To Failure)
: Leg Curl (4 sets: To Failure)
: Goblet Squat (4 sets: 10-12 reps)
Wednesday:
: Walk
Thursday: Back day
: Deadlift (4 sets: 5-7 reps)
: Bent-Over Row (4 sets: 6-10 reps)
: Lat Pulldown (4 sets: 8-10 reps)
: Single-Arm Dumbbell Row (4 sets: 8-12 reps)
: Dumbbell Pull Over (4 sets: 12-15 reps)
: Chest Supported Row (4 Sets: 12-15 reps)
Friday: Shoulders and biceps
Shoulders:
: Push Press (4 Sets: 6-8 reps)
: Rear Delt Row (4 Sets: 8-10)
: Front Raise (4 Sets: 12-15 reps)
Biceps
: Barbell Bicep Curl (4 Sets: 10-12 reps)
: Reverse-Grip Barbell Row (4 Sets: 8-12 reps)
: Concentration Curl (4 Sets: 10-12 reps)
Saturday: Rest Day
Sunday: Back Day
Just do what we did for back Day
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