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