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Exercise Plan

Day 1 - Chest and Triceps:

Barbell Bench Press: 4 sets of 10-12 reps
Dumbbell Incline Bench Press: 4 sets of 10-12 reps
Cable Fly: 3 sets of 15 reps
Tricep Dips: 3 sets of 15 reps
Tricep Pushdown: 4 sets of 10-12 reps

Day 2 - Back and Biceps:

Deadlift: 4 sets of 8-10 reps
Bent Over Barbell Rows: 4 sets of 10-12 reps
Lat Pulldowns: 4 sets of 10-12 reps
Hammer Curls: 3 sets of 15 reps
Barbell Curls: 4 sets of 10-12 reps

Day 3 - Shoulders and Abs:

Military Press: 4 sets of 10-12 reps
Lateral Raises: 3 sets of 15 reps
Front Raises: 3 sets of 15 reps
Crunches: 3 sets of 20 reps
Planks: 3 sets of 60 seconds

Day 4 - Legs:

Squats: 4 sets of 10-12 reps
Leg Press: 4 sets of 10-12 reps
Lunges: 3 sets of 15 reps
Leg Curls: 3 sets of 15 reps
Calf Raises: 4 sets of 20 reps

Day 5 - Full Body:

Dumbbell Lunges: 3 sets of 15 reps
Pushups: 3 sets of 20 reps
Pull-ups: 3 sets of 10 reps
Dumbbell Rows: 4 sets of 10-12 reps
Bicycle Crunches: 3 sets of 20 reps

bot #2

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