My Workout Plan

Here is my workout plan. I usually workout 4 times in a week. Each workout session follow this sequence:

• Warming up: Treadmill, walk 4 minutes, then jog 4 minutes, then walk 4 minutes.
• Stretching.
• Main exercise. I divide my main exercises into 4 different menus, one for each workout session.
• Abdominal exercise. I do abdominal exercise every workout session. These are my abdominal exercises:

	Exercise	Set & repetition	Alternative	Set & repetition
1	Decline bench crunch	5 sets 20-40 reps
2	Decline alternate oblique crunch	3 sets 40 reps	Static hold crunch	Until failure
3	Leg Raise	3 sets 20 reps	Bottoms up	3 sets 15 reps
4	Side plank	3 sets each side	Machine torso rotation	4 sets each side 10 reps
5	Opposite Arm and Leg Raise	1 sets each side

• Stretching.

Here are my main exercises including the number of sets and repetitions for each exercise. I divide my main exercises into 4 different menus, one for each workout session:

• Chest & Bicep
• Back & Tricep
• Bicep & Leg
• Shoulder

Exercise Menu 1: Chest & Bicep
Chest

	Exercise	Set & repetition	Alternative	Set & repetition
1	Incline dumbbell bench press	5 sets 8-12 reps	Flat dumbbell bench press	5 sets 8-12 reps
2	Incline close grip dumbbell bench press	5 sets 8-12 reps	Flat close grip dumbbell bench press	5 sets 8-12 reps
3	Incline dumbbell fly	5 sets 8-12 reps	Flat dumbbell fly	5 sets 8-12 reps
4	Standing cable crossover (low)	2 sets 8-12 reps
5	Standing cable crossover (mid)	2 sets 8-12 reps	Dumbbell  pullover	5 sets 8-12 reps
6	Standing cable crossover (high)	2 sets 8-12 reps

Bicep

	Exercise	Set & repetition	Alternative	Set & repetition
1	Seated dumbbell bicep curl	7 sets 5-8 reps	Standing dumbbell bicep curl	7 sets 6-10 reps
2	Standing one-arm dumbbell curl over Incline bench	5 sets 6-10 reps	Twenty four bicep curl	5 sets 24 reps
3	Dumbbell hammer curl	5 sets 10-12 reps	Cable hammer curl	5 sets 10-12 reps
4	Reverse barbell curl	5 sets 10-12 reps
5	Standing wrist curl behind back	5 sets 15-20 reps

Exercise Menu 2: Back & Tricep
Back

	Exercise	Set & repetition	Alternative	Set & repetition
1	Pull up	5 sets 8-15 reps	Machine lat pull down	5 sets 8-15 reps
2	Close grip chin up	3 sets 8-15 reps
3	Seated cable row	4 sets 8-15 reps	Bent over barbell row	4 sets 8-15 reps
4	One arm seated cable row	4 sets 8-15 reps
5	Seated machine row	4 sets 8-15 reps	Reverse machine fly	4 sets 8-12 reps
6	Barbell deadlift	5 sets 8-12 reps

Tricep

	Exercise	Set & repetition	Alternative	Set & repetition
1	Weighted Dip	5 sets 10-15 reps
2	Cable tricep pushdown	5 sets 8-12 reps
3	Standing overhead cable triceps extension	5 sets 8-12 reps	Standing overhead barbell triceps extension	5 sets 8-12 reps
4	Standing reverse-grip overhead cable triceps extension	5 sets 8-12 reps	Standing reverse-grip overhead barbell triceps extension	5 sets 8-12 reps
5	Standing one-arm dumbbell triceps extension	5 sets 8-12 reps

Exercise Menu 3: Bicep & Leg
Bicep

	Exercise	Set & repetition	Alternative	Set & repetition
1	Seated Dumbbell bicep curl	7 sets 5-8 reps	Standing dumbbell bicep curl	7 sets 6-10 reps
2	Standing one-arm dumbbell curl over Incline bench	5 sets 6-10 reps	Twenty four bicep curl	5 sets 24 reps
3	Dumbbell hammer curl	5 sets 10-12 reps	Cable hammer curl	5 sets 10-12 reps
4	Reverse barbell curl	5 sets 10-12 reps
5	Standing wrist curl behind back	5 sets 15-20 reps

Leg

	Exercise	Set & repetition	Alternative	Set & repetition
1	Machine leg press	7 sets 12-20 reps
2	Machine calf press	5 sets 12-20 reps

Exercise Menu 4: Shoulder

	Exercise	Set & repetition	Alternative	Set & repetition
1	Seated Arnold press	5 sets 8-12 reps	Seated barbell shoulder press	5 sets 8-12 reps
2	Dumbbell lateral raise	5 sets 8-12 reps
3	Dumbbell front raise	5 sets 8-12 reps	Front plate raise	5 sets 8-12 reps
4	Cable lateral raise	3 sets 8-12 reps
5	Cable front raise	3 sets 8-12 reps	Car driver	3 sets 8-12 reps
6	Seated dumbbell reverse fly	5 sets 10-15 reps
7	Upright barbell row	3 sets 8-12 reps	Upright cable row	3 sets 8-12 reps
8	Seated dumbbell shrug	5 sets 10-15 reps	Standing dumbbell shrug	5 sets 10-15 reps