On Monday: Do back and triceps workouts = back pulley 4 sets, front pulley with T-bar 2 sets, dumbbell row 3 sets, cable row 3 sets, lower back 3 sets, both arms dumbbell, pushdown cable, double bar.

On Tuesday: Do shoulder and upper chest workouts = front Smith machine bar 3 sets repetitions with same weight, seated dumbbell press, one hand side dumbbell, back press machine , pushdown cable press, incline bench ,incline dumbbell repetition constant weight, and then double bar.

On Wednesday: Do legs and biceps = 100 sit-ups, leg presses, high squats, leg extension, calves press, hamstring machine standing calves press, alternate biceps dumbbell , hammer dumbbell, biceps supper set on zigzag bar.

On Thursday: Only take a good rest.

On Friday: Do biceps and triceps = hammer dumbbell curls, seated biceps press, upper cable press, biceps press on zigzag rod, alternate dumbbell, both arms dumbbell, pushdown cable.

On Saturday: Do chest and hamstrings workout = flat bench, incline bench, incline dumbbell, flat dumbbell, pullover, front chest press, double bar.

On Sunday: Relax and rest.