MONDAY - Back and biceps and abs (Targeting abs and back more).

TUESDAY - Chest and triceps ( Targeting triceps more).

WEDNESDAY - Shoulders and Abs ( Legs optional).

THURSDAY - Back and biceps ( Targeting biceps more).

FRIDAY - Chest and triceps ( Targeting chest more ).

SATURDAY - Shoulders and Legs ( Targeting Legs more ).

EXERCISES

BACK- ( Pull ups ) , Bent over rows , T bar rows ,( Lat pull down *), dumbbell shrugs .

CHEST- flat bench dumbbell press , machine fly , (high cable fly*) , incline (smith machine bench press*), (dips*), decline pushups.

BICEPS -( Barbell curls*) , (spider curls*) , hammer curls , (preacher curls *).

CORE- (decline Russian twists *) , planks , leg raises.

SHOULDERS - ( DUMBELL PRESS*) , (Lateral raises*) , reverse fly . Smith machine press.

TRICEPS -( skull crushers*) , Triceps pushdowns , diamond pushups , reverse grip extension, single hand cable pushdowns.

LEGS- Squats , Leg press , (lunges *) , weighted squats , leg extensions , calf raises.

VOLUME OF EXERCISES

3 sets - 1 one for warm-up, 2 till failure.

Focus more on control .

Target - 0.5 kg to 1 kg per week