Legs/ Calves: (All movements 1 set till failure with 12 reps)
1. Leg Extension 70 kg
2. Leg curls 40 kg
3. Squats 70 kg
4. Seated calf raises 50 kg
5. Deadlift 50 kg
Chest/ Shrug/ Wrist: (All movements 1 set till failure with 12 reps)
1. Smith incline press 35 kg
2. Pec dec fly 60 kg
3. Cable press 30 kg
4. Standing wrist curl 70 kg
5. Smith Shrug 60 kg
Arms: (All movements 1 set till failure with 12 reps)
1. Cable curl 35 kg
2. Hammer curl 7.5 kg
3. Barbell curl 15 kg
4. Dips
5. Cable Triceps extension 40 kg
6. Overhead Triceps extension 20 kg
Back: (All movements 1 set till failure with 12 reps)
1. Lat pull downs 50 kg
2. Seated Cable row 40 kg
3. Bent Over Barbell Row 40 kg
4. Lateral Raise 7.5 kg
5. Machine Reverse Fly 30 kg