This is where I’m currently at for my training
Day 1: Chest and Triceps
1. Barbell Bench Press
(4 sets of 8-12 reps) @ 9 0kg
2. Incline Dumbbell Press
(3 sets of 10-15 reps) @ 30kg
3. Cable Flyes
(3 sets of 12-15 reps) @ 15kg
4. Tricep Pushdowns
(4 sets of 10-12 reps) @ 35kg
5. Overhead cable rope Extension
(3 sets of 12-15) @ 30kg
Day 2: Back and Biceps
1. Lat pulldowns
(4 sets of 8-12 reps) @ 70kg
2. Barbell Rows
(4 sets of 8-12 reps) @ 60kg
3. Seated Cable Rows
(3 sets of 10-12 reps) @ 70kg
4. Dumbbell Bicep Curls
(4 sets of 10-12 reps)@ 17.5kg
5. Hammer Curls
(3 sets of 10-12 reps) @ 17.5kg
**Day 3: Legs**
1. Belt squats
(5 sets of 8-12 reps) @ 100kg
2. Leg Press
(4 sets of 10-12 reps) @ 200kg + machine
3. Lunges
(4 sets of 10-12 reps per leg) @ bw
4. Leg Extensions
(3 sets of 12-15 reps) @ 70kg
5. Standing Leg Curls
(3 sets of 10-12 reps) @ 30kg
**Day 4: Shoulders and Abs**
1. Cable Crossover Rear Delt Flyes
(3 sets of 15-20reps) @ 7.5kg
2. Cable Lateral Raises
(3 sets of 15-20 reps) @ 7.5kg
3. Incline Shoulder Press (Smith Machine)
(4 sets of 12-15 reps) @ 50kg
4. Planks
(3 sets of 60 sec)
5. Russian Twists
(3 sets of 10-12 reps)