Monday Plan. Chest + Triceps + Abdomen
For chest:
1. Barbell bench press: 12 reps × 3 sets
2. Dumbbell fly: 12 reps × 3 sets
3. Push-up: 12 reps × 3 sets
For triceps:
1. Bench dip: 12 reps × 3 sets
2. Dumbbell triceps extension behind neck: 12 reps × 3 sets
3. Cable triceps pushdown: 12 reps × 3 sets
For abdomen:
1. Sit-up: 20 reps × 3 sets
2. Leg raise while lying on back: 20 reps × 3 sets
Tuesday: Rest
Wednesday Plan. Back + Biceps + Abdomen
For back:
1. Pull-up: 12 reps × 3 sets
2. Lat pulldown in front of neck: 12 reps × 3 sets
3. Seated row: 12 reps × 3 sets
For biceps:
1. Barbell curl: 12 reps × 3 sets
2. Incline curl: 12 reps × 3 sets
3. Dumbbell biceps curl with palm up: 12 reps × 3 sets
For abdomen:
1. Sit-up: 20 reps × 3 sets
2. Leg raise while lying on back: 20 reps × 3 sets
Thursday: Rest
Friday Plan. Legs + Shoulders + Abdomen
For legs:
1. Barbell squat: 12 reps × 3 sets
2. Bent-over leg curl: 12 reps × 3 sets
3. Seated leg extension: 12 reps × 3 sets
For shoulders:
1. Dumbbell seated press: 12 reps × 3 sets
2. Barbell shoulder press behind neck: 12 reps × 3 sets
3. Lateral raise with dumbbells: 12 reps × 3 sets
For abdomen:
1. Sit-up: 20 reps × 3 sets
2. Leg raise while lying on back: 20 reps × 3 sets
Saturday: Rest
Sunday: Rest
