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best i could organzie this workout by selevting maximum benefits excersie for each body part.
two days are kept for rest as it is needed for muscle gain
Push Up
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4x15 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x8 reps |
rest: 60s
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Machine Fly
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3x10 reps |
rest: 60s
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Close Grip Front Lat Pulldown
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3x8 reps |
rest: 60s
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Barbell Lying Close Grip Triceps Press To Chin
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Bent Arm Pullover
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3x10 reps |
rest: 60s
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Cable Triceps Pushdown
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3x10 reps |
rest: 60s
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Dip
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3x10 reps |
rest: 60s
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Cable Mid Chest Crossovers
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3x10 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Dumbbell Lunges
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3x8 reps |
rest: 60s
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Leg Extensions
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3x8 reps |
rest: 60s
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Lying Leg Curls
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3x8 reps |
rest: 60s
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Leg Press
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3x8 reps |
rest: 60s
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Glute Kickback
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Seated Calf Raise
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3x8 reps |
rest: 60s
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Pull Ups
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3x10 reps |
rest: 60s
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Push Up
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3x10 reps |
rest: 60s
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Standing Calf Raises
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3x10 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x8 reps |
rest: 60s
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Dumbbell One Arm Row
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3x10 reps |
rest: 60s
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Reverse Grip Lat Pull Down
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3x10 reps |
rest: 60s
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Dumbbell Bent Over Row
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3x8 reps |
rest: 60s
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Barbell Bent Over Row
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3x8 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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3x10 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Barbell Reverse Preacher Curls
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3x8 reps |
rest: 60s
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Barbell Close Grip Preacher Curl
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Hyperextensions - Back Extensions
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3x8 reps |
rest: 60s
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Close Grip Front Lat Pulldown
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3x10 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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3x10 reps |
rest: 60s
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Barbell Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Standing Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Arnold Press
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3x8 reps |
rest: 60s
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Dumbbell Front Raise
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3x10 reps |
rest: 60s
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Machine Reverse Flyes
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3x8 reps |
rest: 60s
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Machine Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Bent Over Delt Raise
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x10 reps |
rest: 60s
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Dip
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3x10 reps |
rest: 60s
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Air Bike
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3x8 reps |
rest: 60s
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Decline Crunch
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3x8 reps |
rest: 60s
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Leg Raise
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3x8 reps |
rest: 60s
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Hanging Leg Raise
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3x8 reps |
rest: 60s
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Crunches
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3x8 reps |
rest: 60s
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Reverse Crunch
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3x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Barbell Ab Rollout on Knees
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3x8 reps |
rest: 60s
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Air Bike
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3x10 reps |
rest: 60s
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