DAY-1 SHOULDERS/TRICEPS
 DAY-2 BACK/CALVES
 DAY-3 LEGS
 DAY-4 CHEST/BICEPS/REAR DELTS
 ABS EVERY DAY
 CARDIO- 45 MIN. 6 DAYS PER WEEK

SHOULDERS*** SEATED MILITARY PRESS  15/12/10/8 SUPER SET CABLE ROPE FRONT RAISE. 15/12/10/8 STANDING SIDE LATERAL DUMBBELL RAISE: 15/12/10/10 STANDING SIDE LATERAL DUMBBELL RAISE ONE ARM AT A TIME. 2 SETS TO FAILURE. SEATED BARBELL FRONT RAISE 4 SETS 12 REPS UP RIGHT ROW 4 SETS 12 REPS

TRICEPS*** SKULL CRUSHERS 15/12/10/10 CABLE ROPE PRESS DOWN/ 15/12/10/10 CABLE EASY BAR PRESS DOWN. 15/13/10/10 REVERSE GRIP PULL DOWN 4 SETS 12 REPS SUPER SET TRICEP PUSHUPS 4 SETS TO FAILURE

BACK*** WIDE GRIP PULL UP 4 SETS 10 REPS SEATED CABLE ROW 4 SETS 12 REPS AND 1 SET 20 REPS WIDE GRIP PULL DOWN 15/12/10/10 V-BAR PULL DOWN 15/12/10/10 DUMBBELL LAT PULL HOLD AT A 45° ANGLE. 15/12/10/10 HYPER EXTENSION 4 SETS 15 REPS SHRUGS 4 SETS 15 REPS

CALVES*** SEATED SINGLE CALF RAISE 4 SETS 12 REPS + 2 SETS TO FAILURE STANDING CALF RAISE 4 SETS TO FAILURE DONKEY CALF RAISE 4 SETS 15 REPS

LEGS*** STANDING SQUAT 4 SETS 12 REPS STANDING SQUAT 2 SETS 30 REPS WIDE STANCE LEG PRESS 4 SETS 12 REPS /SUPER SET/  FEET TOGETHER LEG PRESS SINGLE LEG EXTENSION 4 SETS 12 REPS LUNGES 4 SETS 25 REPS LYING HAMSTRING CURLS 4 SETS 12 REPS SEATED HAMSTRING CURLS 4 SETS 12 REPS STANDING HAMSTRING CURLS 4 SETS 12 REPS

CHEST*** FLAT BENCH PRESS 15/12/10/10 DECLINE BENCH PRESS 15/12/10/10 INCLINE BENCH PRESS 15/12/10/10 INCLINE MACHINE CHEST PRESS 4 SETS 12 REPS CABLE FLY 4 SETS 12 REPS INCLINE DUMBBELL PRESS 4 SETS 12 REPS SUPER SET MILITARY PUSH UPS  4 SETS TO FAILURE

BICEPS*** STANDING STRAIGHT BAR CURLS 15/12/10/10 SUPER SET STANDING DUMBBELL CURLS SIMULTANEOUSLY 4 SETS TO FAILURE. PREACHER CURL MACHINE 15/12/10/10 SEATED DUMBBELL CURL ALTERNATING 15/12/10/10 HAMMER CURL ALTERNATING 4 SETS 20 REPS BICEP HIGH PULL MACHINE 4 SETS 12 REPS

REAR DELTS*** REAR DELT MACHINE PULL 4/12 CABLE CROSS OVERS 4/12 SEATED DUMBBELL PULL ELBOWS OUT 15/12/10/10 SUPER SET SEATED DUMBBELL PULL ELBOWS BACK. 15/12/10/10