My Fitness programs
TUE	Reps	THU	Reps	SAT	Reps
Quadriceps
*Leg warm-up	10	Back		Chest(Petoralis)
*Squat	4 x 10	*Wide grip Chin up	10	*Bence press	8, 7,6,5
Seated Calf Raises	4 x 10	*Straight set pull down	8, 7,6,5	*Decline Bench press	8, 7,6,5
		*bent over reverse grip	4 x 10	*Flyback	8, 7,6,5
Calves		*Pull over	4 x 10	*Cable Cross-over	4 x 10
*Calves Raises	4 x 10
		Biceps		Shoulder(Deltoides)
Hamstrings		*Barbell/Dumbell Curls	8, 7,6,5	*Overhead Lateral raise	8, 7,6,5
*Lying Leg Curls	4 x 10	*Incline DB Curls	4 x 10	*Side Lateral raise	4 x 10
		*Preacher/Concentration Curls	4 x 10	*Military press	4 x 10
				*Rear lateral	4 x 10
		Triceps
		*Triceps Kickbacks	4 x 10	Trap
		*Triceps pushdown	4 x 10	*Shrug for Traps	4 x 10