Date Date Date Datepull ups/chin up pull ups/chin up pull ups/chin up pull ups/chin upBACK WT R1 R2 R3 CHEST WT R1 R2 R3 SHOULDER WT R1 R2 R3 LEGS&TRICEP WT R1 R2 R3pull up 10 10 10 push ups 20 20 20 barbellpress front leg extensionFront wide pull down bench press dumbel ovrhed press leg riseSeated front row bench dumbell press dumbel lateral rise barbell squatSeated vertical row butterfly bent over side lateral seated lying tricep extensionBent overbarbell pull dumbell pull over front dumbell rise cable push downBack wide pull down close grip pull down barbell upright row seated tricep extensionAlt.deltoid rise Dumbel lounge seated front row heightened push up 15 15 15Alt. Dumbel over pres weighted squat Seated vertical row bench pressbarbell upright row Bench kick back Bent overbarbell pull butterflyTARGET:-REPETITION UPTO FAILUREMY WEEKLY WORKOUT PLANSHOULDER LEGS&TRICEP BACK CHESTABDOMEN AT HOMTime Time Time Time15 15 15FRIDAY10 min running ,cycling,twisting 10 min running ,cycling,twisting 10 min running ,cycling,twisting 10 min running ,cycling,twisting15 15 15 15 15MONDAY TUESDAY THURSDAYbarbell upright row Bench kick back Bent overbarbell pull butterflystraight bar curl one armtricep extn rev straight bar curl straight bar curlAlt.dumbell curl close grip barbel curl cros body hammer curl Alt.dumbellDate Date Date Datepull ups/chin up pull ups/chin up pull ups/chin up pull ups/chin upBACK WT R1 R2 R3 CHEST WT R1 R2 R3 SHOULDER WT R1 R2 R3 LEGS&TRICEP WT R1 R2 R3pull up 10 10 10 push ups 20 20 20 barbellpress front leg extensionFront wide pull down bench press dumbel ovrhed press leg riseSeated front row bench dumbell press dumbel lateral rise barbell squatSeated vertical row butterfly bent over side lateral seated lying tricep extensionBent overbarbell pull dumbell pull over front dumbell rise cable push down15 15 15FRIDAY10 min running ,cycling,twisting 10 min running ,cycling,twisting 10 min running ,cycling,twisting 10 min running ,cycling,twisting15 15 15 15 15MY WEEKLY WORKOUT PLANTARGET:-REPETITION UPTO FAILURETime TimeABDOMEN ATTime TimeMONDAY TUESDAY THURSDAYMEBent overbarbell pull dumbell pull over front dumbell rise cable push downBack wide pull down close grip pull down barbell upright row seated tricep extensionAlt.deltoid rise Dumbel lounge seated front row heightened push up 15 15 15Alt. Dumbel over pres weighted squat Seated vertical row bench pressbarbell upright row Bench kick back Bent overbarbell pull butterflystraight bar curl one armtricep extn rev straight bar curl straight bar curlAlt.dumbell curl close grip barbel curl cros body hammer curl Alt.dumbellSHOULDER LEGS&TRICEP BACK CHESTT HOME