Workout plan - Pick any 4 from the list below for each part

Monday Stretching + 15 mins cardio shoulders + Abs

Body weight excercises +
Tuesday Cardio
Wednesday Stretching + 15 mins cardio Chest + Triceps
Body weight excercises +
Thursday Cardio
Friday Stretching + 15 mins cardio Back + Biceps
Saturday Stretching + 15 mins cardio Legs

Shoulders
Military press dumbell/barbell 10-15 reps 3-4 sets
Front Raise dumbell 10-15 reps 3-4 sets
Lateral raise dumbell 10-15 reps 3-4 sets
Seated Lateral raise dumbell 10-15 reps 3-4 sets
Upright pull Barbell 10-15 reps 3-4 sets
Shrugs Dumbell 10-15 reps 3-4 sets

Abs
Crunches 25 4
leg raise 25 4
Plank Front and side 25 4
Bicycle 25 4
Sit ups 25 4
Decline crunches 25 4

Chest
Flat Bench Press dumbell/barbell 10-15 reps 3-4 sets
Incline Bench Press dumbell/barbell 10-15 reps 3-4 sets
Decline Bench Press dumbell/barbell 10-15 reps 3-4 sets
Flyes dumbell/barbell 10-15 reps 3-4 sets
Pull over dumbell 10-15 reps 3-4 sets
Dips dip machine 10-15 reps 3-4 sets
Cable crossover cable 10-15 reps 3-4 sets

Warm-up /Stretches
Jumping Jacks 90
Pushups 25
Situps 50
Squats 75
Lunges 30(per leg)
Wall Sit 90Secs
Plank 120secs

1
 Workout plan - Pick any 4 from the list below for each part
Monday Stretching + 15 mins cardio shoulders + Abs
Body weight excercises +
Tuesday Cardio
Wednesday Stretching + 15 mins cardio Chest + Triceps
Body weight excercises +
Thursday Cardio
Friday Stretching + 15 mins cardio Back + Biceps
Saturday Stretching + 15 mins cardio Legs

Triceps
Seated overhead extendumbell/barbell 10-15 reps 3-4 sets
Skull crusher barbell 10-15 reps 3-4 sets
cable pull down cable 10-15 reps 3-4 sets
cable reverse pull dow cable 10-15 reps 3-4 sets
cable overhead pull cable 10-15 reps 3-4 sets
kick back dumbell 10-15 reps 3-4 sets
Bench press close grip barbell 10-15 reps 3-4 sets
Back dips bench 10-15 reps 3-4 sets

Biceps
Standing biceps curl dumbell/barbell 10-15 reps 3-4 sets
hammer curl dumbell 10-15 reps 3-4 sets
Pearcher curl barbell 10-15 reps 3-4 sets
Concentration curls dumbell 10-15 reps 3-4 sets
Cable curl Cable 10-15 reps 3-4 sets
Inclined curl Dumbell 10-15 reps 3-4 sets

Back /lats
lat pull down Lat machine 10-15 reps 3-4 sets
reverse lat pull down Lat machine 10-15 reps 3-4 sets
rowing Dumbell/barbell 10-15 reps 3-4 sets
Seated rowing Dumbell/barbell 10-15 reps 3-4 sets
Back flyes dumbell/fly machine 10-15 reps 3-4 sets
Vertical pull down Cable 10-15 reps 3-4 sets
Deadlift barbell 10-15 reps 3-4 sets

Warm-up /Stretches
Jumping Jacks 90
Pushups 25
Situps 50
Squats 75
Lunges 30(per leg)
Wall Sit 90Secs
Plank 120secs
2
 Workout plan - Pick any 4 from the list below for each part

Monday Stretching + 15 mins cardio shoulders + Abs

Body weight excercises +
Tuesday Cardio
Wednesday Stretching + 15 mins cardio Chest + Triceps
Body weight excercises +
Thursday Cardio
Friday Stretching + 15 mins cardio Back + Biceps
Saturday Stretching + 15 mins cardio Legs

Legs
Free Squats 25 4
leg press machine 10-15 reps 3-4 sets
leg curl machine 10-15 reps 3-4 sets
leg extenstion machine 10-15 reps 3-4 sets
lunges Dumbell 10-15 reps 3-4 sets
Weighted squats Barbell 10-15 reps 3-4 sets

Body WEIGHT EXCERCISES

Pushups 10 3
pull ups 10 3
Jumping jacks 25 4
Stretching exercises 15 mins

Cardio
Treadmill 1min run - 1min walk 20 mins
cycling increase speed every 2 mins 20 mins
Cross trainer increase speed every 2 mins 20 mins

Warm-up /Stretches
Jumping Jacks 90
Pushups 25
Situps 50
Squats 75
Lunges 30(per leg)
Wall Sit 90Secs
Plank 120secs