Basic Workout Plan

Here is an example of what your workout plan could look like. 

 

Workout templates #1

 

Day 1 (usually monday) - Chest

 

-Bench press 
-Incline dumbell press

-Cable flys
-Chest dips

-Dumbell pullovers
 

Day 2 - Back
 

-Deadlift
-Seated rows
-Lat pull down
-Barbell row
-Reverse lat pull down
 

Day 3 - Rest day
 

Day 4 - Legs

 

-Leg extentions
-Squats
-Leg curl
-Lunges
-Calf raises
-Calf pushes
 

Day 5 - Shoulders and traps

 

-Dumbell shoulder press
-Barbell front delt raise 

-Side lateral raise
-Rear delt flys
-Dumbell and barbell shrugs

 

Day 6 - Bicep and Triceps

 

-Tricep rope extension
-Skullcrushers
-Reverse tricep cable pushdown
-Alternate bicep curl
-Barbel wide grip curl
-Reverse barbel curl
 

Day 7 - Rest day

Workout temples 2

Day 1 - Chest and Back
Day 2 - Shoulders and Arms
Day 3 - Legs
Day 4 - Chest and Back
Day 5 - Shoulders and Arms
Day 6 - Legs
Day 7 - Rest day.