Monday- Back

12 sets of pull-ups of 4-8 reps

4 sets of lateral machine pull-downs (80-85kg) 10-12 reps

12 sets of low and one-arm dumbbell rolls of 100 kg of 4-8 reps

Tuesday- Chest

12 sets of flat bench of 4-8 reps

12 sets of incline bench of 4-8 reps

12 sets of dumbbell press of 4-8 reps

12 sets of chest flye of 4-8 reps

Wednesday- Legs

4 sets of squats with 190kg weight on shoulders of 4-8 reps

4 sets of hamstrings curls with 90kg weights of 4-8 reps

4 sets of step-ups with 90kg weight of 4-8 reps

4 sets of barbells of 4-8 reps

4 sets of free squats of 4-8 reps

Thursday- Arms

12 sets of Olympic barbell curls with 60 kg weight of 4-8 reps

12 sets of dumbbell curls with 32 kg weights of 4-8 reps

12 sets of reverse curls with 30kg weight of 4-8 reps

12 sets of close grip barbell presses of 4-8 reps

12 sets of press downs of 4-8 reps

12 sets of skull crushers with 68kg weight of 4-8 reps

Friday- Shoulders

12 sets of knee and shoulder press with 90 kg weights of 4-8 reps

12 sets of military press of 4-8 reps

6 sets of lateral raises using dumbbells of 4-8 reps

6 sets of lateral raises using machine of 4-8 reps

12 sets of rear flyes with 40kg weight of 4-8 reps

Saturday
12 sets of dead lifts with 250 kg weight of 4-8 reps

12 sets of squats with 100 kg weight of 4-8 reps

12 sets of kneel and press with 50 kg weight of 4-8 reps

12 sets of plyometric push-ups of 4-8 reps

Sunday- Abs

12 sets of crunches of 12 reps

12 sets of hanging reverse crunches of 10-12 reps

12 sets of 10 kg weight loaded reverse crunches of 10-12 reps

12 sets of standing and seated calf presses of 10-12 reps