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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Bicep Curl (EZ Bar)

Push Up

Hammer Curl (Dumbbell)

Lateral Raise (Dumbbell)

Chest &Bicep(camp)

Pull-Up (Assisted)

Bench Press (Close Grip)

Bent Over Row (Barbell)

Overhead Tricep Extention

Diamond Push Up

Reverse Wrist Curl (Dumbbell)

Wrist Extension (Dumbbell)

Back&Triceps(camp)

Incline Bench Press (Smith Machine)

Preacher Curl (EZ Bar)

Chest Fly (Machine)

Bayesian Curl

Chest Press (Machine)

Lateral Raise (Cable)

Chest&Bicep(gym)

JM Press (Smith Machine)

Wide Grip Lat Pulldown

Tricep Rope Push Down (Cable)

knee supported lat rows

Overhead Tricep Extension (Cable)

Single Arm Rear Delt Cable Fly

Back&Tricep(gym)

Squat (Barbell)

Cable Crunch

Romanian Deadlift (Barbell)

Hanging Knee Raise

Leg Extension

Side Bend (Dumbbell)

Back Extension (Weighted)

Legs&Core(gym)

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