Chest workout

Incline Press: 3 sets of 5 to 8 reps

Decline Press 3 sets of 5 to 8 reps

Incline Dumbell
1st set: 6 to 10 reps
2nd set: 6 to 8 reps
3rd set: 3 to failure

Incline Flies 3 set of 8 to 12 reps
20 Push-Ups
30 minutes of Cardio
P rotein shake right after workout

legs workout

Squats - warm up sets with 135lbs and 225lbs
then three working sets between 2 to 8 reps

Leg Press: 3 sets of 6 to 12 reps

Leg Curls: 3 sets of 6 to 12 reps

Hack Squat: 3 sets of 5 to 8 reps

Leg Extension: 4 sets of 8 to 12 reps

back workout

Dumbell Rows: 3 sets of 8 to 12 reps

Lat Pulldowns Wide Grip: 3 sets of 6 to 10 reps

Close Grip Lat Pull Down: 3 sets of 6 to 10 reps

Dead Lift: 2 warm up sets of 135lbs and 225lbs
then 3 working sets with 315lbs for 10, 405lbs for 6 to 8 and 495lbs pounds for 2 to 5 reps

Calves: 3 sets of 12 to 20 reps

30 minutes of cardio

Arms Workout

Dumbell Curls: 3 sets of 8 reps

Hammer Curls: 3 sets of 8 to 12 reps

Machine Curls: 3 sets of 8 to 12 reps

Peacher Curls: 2 sets of heavy weight 5 to 8 reps

abs workout

Sit Ups: 3 sets of 20 reps

Leg Raise on Bench: 3 sets of 20-30 reps