Exercise Plan

Here is my exercise plan:

Day 1:
Chest
- Incline BB press 4x10
- Bench BB Press 2x15 2x20
- Cable Flyes 4x12
- Push Ups 3x20

Triceps
- Close Grip Bench Bress 4x12
- Rope Extensions 4x15
- One Arm Single Over-Extensions 4x15

Day 2:
Quads
- Leg Extensions 2x15 2x20
- Squats 3x20
- Hack Squats 2x12 2x15

Abs
- Ab Stand Crunches 4x20
- V-Ups 4x20
- Ab Machine 4x25

Day 3:
Delts
- Rear DB Flyes 4x15
- DB ALT Front Rais 4x12
- Side Lateral Machine 2x15 2x20
- Arnold Presses 3x15

Traps
- BB Shrugs 4x12
- DB Shrugs 4x25

Day 4:
Back
- Close Grip Pull Downs 2x12 2x20
- BB Bent Over Rows 2x10 2x15
- Single DB Row 2x10 2x15
- Pull- Ups 3x12
- Lower Back Extensions 4x20

Biceps
- Easy Curl Bar 4x15
- Straight Bar Curl 3x10
- DB 1 Arm Preacher Curl 3x15

Abs
- Same as Day 2

Day 5:
Hamstrings
- Lying Curls 1x12 4x15
- Stiff Dead Lifts 1x12 4x15
- Seated Leg Curls 4x15

Calves
- Standing Raises 3x20 1x40
- Seated Raises 4x25

Cardio:
Cardio will be done post weight training and 3 times a week.

StairMaster - 45 mins