Day 1 Chest, Triceps Muscle group Exercise Sets Reps Resistance Chest Bench press 4 8,10,12 Chest Incline press 4 8,10,12 Chest Inclined dumbell press 4 8,10,12 Triceps 4 8,10,12 Triceps 4 8,10,12 Triceps Dips 4 8,10,12 Triceps 4 8,10,12 Day 2 Cardio Day 3 Back, Biceps Back Chin-ups 4 8,10,12 Back Pull-ups 4 8,10,12 Back Rows 4 8,10,12 Biceps Bicep Curls 4 8,10,12 Biceps 4 8,10,12 Biceps 4 8,10,12 Biceps 4 8,10,12 Day 4 Cardio Day 5 Shoulders,Trapezius, Deadlift Shoulders Front Shoulder Press Shoulders Back Shoulder Press Shoulders Trapezius Front Shrugs Trapezius Back Shrugs Deadlift Deadlift Day 6 Cardio Day 7 Armwrestling
