My Workout Plan

Day 1 - Chest/Shoulders/Traps/Triceps/Abs
Exercises:
Chest
- Barbell Flat Bench Press
- Barbell Incline Bench Press
- Dumbbell Flys
Shoulders
- Seated Shoulder Press
- Barbell Military Press
- Shoulder Machine Presses
- Lateral Raises
- Dumbbell Shoulder Press
- Arnold Shoulder Press
Traps
- Dumbbell shrug
Triceps
- Lying Triceps Extensions
- Triceps Cable Pressdowns / Lat machine Pressdown
- One arm triceps extensions
Abs
- Crunches
- Leg Raise
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Day 2 - Back/Biceps/Forearms
Exercises:
Back
- Lat Pulldowns
- Barbell Rows
- Seated Cable Row
Biceps
- Barbell Curls
- Preacher Curls
- Wrist Curls
Forearms
- Barbell wrist curls
- Reverse wrist curls
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Day 3 - Quads/Hamstrings/Calves/Abs
Exercises:
Quads
- Squat
Hamstrings
- Leg Curls
Calves
- Calf Raises
Abs
- Crunches
- Leg Raise
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4 sets each of 10, 8, 6 and 4 reps

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