Monday chest tricep and one arm push up progress Warm up 10 minutes cycling or treadmill Push ups 15 Weighted push ups 5 Incline One-Arm Push-Ups 3x5-8 reps per arm Negative One-Arm Push-Ups 3x3-5 reps per arm Incline dumbbell press 8x3 Cable lateral raises 8x3 Bench Press 8-12x3 Should press 8x3 Chest flies 8x3 Dips till failure then assisted till failure Tuesday back and biceps Warm up 10 minutes treadmill or cycle 10x2 Assisted pull ups Lat pull down 8x3 Bent over rows 8x3 Preacher curls 8x3 Decline dumbbell curls 8x3 Machine rows 8x3 Weighted sit ups 12x2 Weighted hanging leg raises 12X2 Wednesday legs and triceps Warm up 10 minutes treadmill squats 8x3 Legs extension 8x3 Weighted Bulgarian squats 8x3 Tricep push down 8x3 Dips twice till failure Calf raises 12-15x3 Thursday rest Friday arms Warm up 15 minutes cycling Preacher curls 8x3 Tricep push down 8x3 Dips 8x2 last set till failure then assisted till failure Incline dumbbell curls 8x3 Lateral raises 8x3 Shoulder press 8x3 Forearm cable curls 8x3 Hammer curls 8x3 Saturday abs and one arm push up progress Weighted sit ups 8x3 Weighted russian twists 8x3 Leg raises 15x3 Assisted on e arm push ups 5x3 Decline one arm push ups 8x3 Sunday rest