Back and Bicep workout

DEAD LIFT



2 - 3 Sets

12 - 15 Reps

1 - 2 minutes break per set


WIDE GRIP PULL UPS


2 - 3 Sets

8 - 12 Reps

1 - 2 minutes break per set



STANDING T BAR ROW



2 - 3 Sets

8 - 12 Reps

2 - 3 Minutes break per set


WIDE GRIP SEATED CABLE ROW


3 - 4 SETS

8 - 12 REPS

1 - 2 Minutes break per set


CLOSE - GRIP PULL DOWN


3 - 4 SETS

8 - 12 REPS

1 - 2 Minutes break per set


SINGLE ARM DUMBBELL ROW





3 - 4 SETS

8 - 12 REPS

1 - 2 Minutes break per set


DECLINE DUMBBELL PULLOVER






3 - 4 SETS

8 - 12 REPS

1 - 2 Minutes break per set




BICEP WORKOUTS

INCLINED HAMMER CURLS




2 - 3 Sets

8 - 12 Reps

1 Minute break per set

INCLINED INNER BICEP CURLS




2 - 3 Sets

8 - 12 Reps

1 Minute break per set


BAR CURL



2 - 3 Sets

8 - 12 Reps

1 - 2 Minute break per set


WIDE GRIP BARBELL CURL




2 - 3 Sets

8 - 12 Reps

1 - 2 Minute break per set

HAMMER CURL





2 - 3 Sets

8 - 12 Reps

1 Minute break per set

OVERHEAD CABLE CURL






2 - 3 Sets

8 - 12 Reps

1 Minute break per set


WORKOUT SESSION COMPLETED!







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Shoulder and Triceps Workout

Imahe
SHOULDER WORKOUTS DUMBBELL OVERHEAD PRESS 2 - 3 SETS 10 - 15 REPS 1 - 2 MINUTE BREAK PER SET SHOULDER TRAPS 2 - 3 SETS 8 - 12 REPS 1 - 2 MINUTE BREAK PER SET SINGLE DUMBBELL SIDE RAISE 2 - 3 SETS 10 - 15 REPS 1 - 2 MINUTE BREAK PER SET BARBELL OVERHEAD PRESS 2 - 3 SETS 8 - 12 REPS 1 - 2 MINUTE BREAK PER SET  BARBELL ROW 2 - 3 SETS 8 - 12 REPS 1 - 2 MINUTE BREAK PER SET  CLEAN AND PRESS 2 - 3 SETS 8 - 12 REPS 1 - 2 MINUTE BREAK PER SET FRONT DUMBBELL RAISE 2 - 3 SETS 10 - 15 REPS 1 - 2 MINUTE BREAK PER SET SEATED BENTOVER DUMBBELL RAISE 2 - 3 SETS 10 - 15 REPS 1 - 2 MINUTE BREAK PER SET SINGLE DUMBELL RAISE (FRONT) 2 - 3 SETS 10 - 15 REPS 1 - 2 MINUTE BREAK PER SET TRICEPS WORKOUT CABLE ONE ARM TRICEP EXTENSION 2 - 3 SETS 10 - 15 REPS 1 - 2 MINUTE B
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Leg Workout

Imahe
LEG WORKOUT BARBELL SQUATS 2 - 3 SETS 6 - 8 REPS 1 - 2 MINUTES BREAK PER SET LYING LEG CURLS 2 - 3 SETS 8 - 10 REPS 1 - 2 MINUTES BREAK PER SET LEG EXTENSIONS 2 - 3 SETS 8 - 10 REPS 1 - 2 MINUTES BREAK PER SET LEG PRESS 2 - 3 SETS 8 - 10 REPS 1 - 2 MINUTES BREAK PER SET DUMBBELL LUNGES 2 - 3 SETS 8 - 10 REPS 1 - 2 MINUTES BREAK PER SET BARBELL CALVES RAISE 2 - 3 SETS 8 - 10 REPS 1 - 2 MINUTES BREAK PER SET WORKOUT SESSION COMPLETED!
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Chest and Tricep workout

Imahe
BENCH PRESS 8 - 12 REPS 2 - 3 SETS 2-3 mins break per set INCLINED BENCH PRESS 8-12 REPS 2 - 3 SETS 2 - 3 mins break per set DE CLINED BENCH PRESS 8-12 REPS 2 - 3 SETS 2 - 3 mins break per set INCLINED DUMBBELL PRESS 8 -12 REPS 1 - 2 SETS 1 - 2 mins break per set BENCH DUMBBELL PRESS 8 -12 REPS 1 - 2 SETS 1 - 2 mins break per set DECLINE DUMBBELL PRESS 8 -12 REPS 1 - 2 SETS 1 - 2 mins break per set CABLE CHEST PRESS 8 -12 REPS 4 - 5 SETS 1 - 2 mins break per set TRICEP WORKOUTS 8 -12 REPS (Decrease per weight increase) 4 - 5 SETS 1 - 2 mins break per set OVERHEAD TRICEP EXTENSION 8 -12 REPS  2 - 3 SETS 1 - 2 mins break per set SKULLCRUSHER 8 -12 REPS (Decrease per weight increase) 2 - 3 SETS 1 - 2 mins break per set WORKOUT SESSION COMPLETED
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