1: Type is the type of exercise you will perform.

2: Sets is number of times you will repeat the set of activity.

3: Reps is repetitions you will perform in a single set of activity.
4: Rest 45second to 1 Minute between repeating the exercise for another set.
5: Rest 1-2minute before starting the next exercise.

Pre-Workout Stretching https://www.youtube.com/watch?v=RHplaSPTM0A

Day-1 LEGS
Type Sets Reps Links
Barbell Squats 4 8-12Reps https://www.youtube.com/watch?v=Dy28eq2PjcM
(1 Warmup)
Leg Press 3 8-12Reps https://www.youtube.com/watch?v=Aq5uxXrXq7c

Walking Lunges With Dumbbells 3 8-12Reps https://www.youtube.com/watch?v=xvC10-eCuXs

Leg Extension 3 8-12Reps https://www.youtube.com/watch?v=YyvSfVjQeL0

Lying Leg Curl 3 8-12Reps https://www.youtube.com/watch?v=3h6lab4GusU

Standing Calf Raises 3 8-12Reps https://www.youtube.com/watch?v=-M4-G8p8fmc

Leg Raises 3 10Reps https://www.youtube.com/watch?v=JB2oyawG9KI

Day-2 ARMS
Type Sets Reps Links
EZ Bar Barbell Curl 5 8-15Reps https://www.youtube.com/watch?v=kwG2ipFRgfo
(1 Warmup)
Dumbbell Hammer Curl 4 8-12Reps https://www.youtube.com/watch?v=zC3nLlEvin4

Close Grip Bench Press 3 10-12Reps https://www.youtube.com/watch?v=nEF0bv2FW94

Skull Crusher 3 8-12Reps https://www.youtube.com/watch?v=d_KZxkY_0cM

Triceps Dumbbell Extensions 3 8-12Reps https://www.youtube.com/watch?v=nRiJVZDpdL0

Side Plank 2 45Sec https://www.youtube.com/watch?v=NXr4Fw8q60o

Day-3 SHOULDER
Type Sets Reps Links
Seated Dumbbell Press 4 8-12Reps https://www.youtube.com/watch?v=qEwKCR5JCog

Lateral Raises 4 8-12Reps https://www.youtube.com/watch?v=3VcKaXpzqRo&t=5s

Front Raises 3 10-12Reps https://www.youtube.com/watch?v=-t7fuZ0KhDA

Face Pull 3 10Reps https://www.youtube.com/watch?v=rep-qVOkqgk

Barbell Shrugs 4 6-12Reps https://www.youtube.com/watch?v=NAqCVe2mwzM

Crunches 4 15-20Reps https://www.youtube.com/watch?v=Xyd_fa5zoEU

Day-4 CHEST
Type Sets Reps Links
Barbell Bench Press 4 8-12Reps https://www.youtube.com/watch?v=rT7DgCr-3pg
(1 Warmup)
Incline Dumbbell Press 3 8-12Reps https://www.youtube.com/watch?v=8iPEnn-ltC8

Flat Bench Dumbbell Press 3 8-12Reps https://www.youtube.com/watch?v=VmB1G1K7v94&t=28s

Cable Chest Flys 4 8-12Reps https://www.youtube.com/watch?v=Iwe6AmxVf7o

Pec Dec Fly 4 8-12Reps https://www.youtube.com/watch?v=Z57CtFmRMxA

Wood Chopper 3 10-15Reps Each Side https://www.youtube.com/watch?v=pAplQXk3dkU

Day-5 ARMS
Type Sets Reps Links
EZ Bar Barbell Curl 5 8-15Reps https://www.youtube.com/watch?v=kwG2ipFRgfo
(1 Warmup)
Dumbbell Hammer Curl 4 8-12Reps https://www.youtube.com/watch?v=zC3nLlEvin4

Close Grip Bench Press 3 10-12Reps https://www.youtube.com/watch?v=nEF0bv2FW94

Skull Crusher 3 8-12Reps https://www.youtube.com/watch?v=d_KZxkY_0cM

Triceps Dumbbell Extensions 3 8-12Reps https://www.youtube.com/watch?v=nRiJVZDpdL0

Side Plank 3 45Sec https://www.youtube.com/watch?v=NXr4Fw8q60o

Day-6 BACK
Type Sets Reps Links
Dumbbell Row 4 8-12Reps https://www.youtube.com/watch?v=-koP10y1qZI

Lat Pull Down 4 8-12Reps https://www.youtube.com/watch?v=CAwf7n6Luuc

Close Grip Pull Down 3 8-10Reps https://www.youtube.com/watch?v=neP32qCyPbQ

Seated Cable Row 4 8-12Reps https://www.youtube.com/watch?v=GZbfZ033f74

Hyperextension 3 6-12Reps https://www.youtube.com/watch?v=ph3pddpKzzw

Weighted Crunches 4 10Reps https://www.youtube.com/watch?v=1MN2MSfLTC0

Post-Workout Stretching https://www.youtube.com/watch?v=Cg_Q1M2Xf2s