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Friday: Shoulders and Abs 1. Overhead Press - 4 sets of 20 reps (217 lbs) 2. Lateral Raises - 4 sets of 20 reps (109 lbs) 3. Front Raises - 4 sets of 20 reps (114 lbs) 4. Shrugs - 4 sets of 20 reps (176 lbs) 5. Cable Crunches - 4 sets of 20 reps (167 lbs) 6. Planks - 4 sets of 60...

Thursday: Legs 1. Squats - 4 sets of 20 reps (245 lbs) 2. Leg Press - 4 sets of 20 reps (360 lbs) 3. Leg Curls - 3 sets of 20 reps (130 lbs) 4. Leg Extensions - 3 sets of 20 reps (150 lbs) 5. Calf Raises - 4 sets of 20 reps (95 lbs) 20 minutes Cardio Breakfast: - Omelette: 4 eggs...

Tuesday: Back and Biceps 1. Deadlifts - 4 sets of 20 reps (285 lbs) 2. Pull-Ups - 4 sets of 25 reps (body weight) 3. Bent Over Rows - 4 sets of 20 reps (200 lbs) 4. Lat Pulldowns - 3 sets of 20 reps (165 lbs) 5. Barbell Curls - 3 sets of 20 reps (125 lbs) 6. Hammer Curls - 3 sets of...

Monday: Chest and Triceps 1. Flat Bench Press - 4 sets of 20 reps (250 lbs) 2. Incline Dumbbell Press - 4 sets of 20 reps (150 lbs) 3. Chest Flyes - 3 sets of 20 reps (95 lbs dumbbells) 4. Tricep Dips - 3 sets of 30 reps (bodyweight) 5. Skull Crushers - 3 sets of 20 reps (125 lbs) 6...

Friday: Shoulders and Abs 1. Overhead Press - 4 sets of 20 reps (217 lbs) 2. Lateral Raises - 4 sets of 20 reps (109 lbs) 3. Front Raises - 4 sets of 20 reps (114 lbs) 4. Shrugs - 4 sets of 20 reps (176 lbs) 5. Cable Crunches - 4 sets of 20 reps (167 lbs) 6. Planks - 4 sets of 60...

Thursday: Legs 1. Squats - 4 sets of 20 reps (245 lbs) 2. Leg Press - 4 sets of 20 reps (360 lbs) 3. Leg Curls - 3 sets of 20 reps (130 lbs) 4. Leg Extensions - 3 sets of 20 reps (150 lbs) 5. Calf Raises - 4 sets of 20 reps (95 lbs) 20 minutes Cardio Breakfast: - Omelette: 4 eggs...

Tuesday: Back and Biceps 1. Deadlifts - 4 sets of 20 reps (285 lbs) 2. Pull-Ups - 4 sets of 25 reps (body weight) 3. Bent Over Rows - 4 sets of 20 reps (200 lbs) 4. Lat Pulldowns - 3 sets of 20 reps (165 lbs) 5. Barbell Curls - 3 sets of 20 reps (125 lbs) 6. Hammer Curls - 3 sets of...

Monday: Chest and Triceps 1. Flat Bench Press - 4 sets of 20 reps (250 lbs) 2. Incline Dumbbell Press - 4 sets of 20 reps (150 lbs) 3. Chest Flyes - 3 sets of 20 reps (95 lbs dumbbells) 4. Tricep Dips - 3 sets of 30 reps (bodyweight) 5. Skull Crushers - 3 sets of 20 reps (125 lbs) 6...

Thanks sir

Friday: Shoulders and Abs 1. Overhead Press - 4 sets of 20 reps (217 lbs) 2. Lateral Raises - 4 sets of 20 reps (109 lbs) 3. Front Raises - 4 sets of 20 reps (114 lbs) 4. Shrugs - 4 sets of 20 reps (176 lbs) 5. Cable Crunches - 4 sets of 20 reps (167 lbs) 6. Planks - 4 sets of 60...

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Thanks sir

Thanks sir