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| Chest | Flat Bench Press X 3 | Inclined Presses X 3 | Inclined Dumbelling X 3 | Pec -Dec X 3 | Flat Bench Flying X 3 | ||||
| Wings | Chin-ups X 3 | Back Pulley X 3 | Front Pulley X 3 | Rowing X 3 | One Hand Dumbell X 3 | ||||
| Shoulders | Military Press Back X 3 | Military Press Front X 3 | Dumbell Lifts X 3 | Side Raises X 3 | Front Raises X 3 | Front Traps X 3 | Back Traps X 3 | ||
| Triceps | Pulley Extension X 3 | Curve Rord Presses X 3 | Closes Grip Press X 3 | Hammer Curls X 3 | |||||
| Biceps | Barbell Curls X 4 | Dumbell Curls X 4 | Preacher Curls X 4 | ||||||
| Legs | Leg Press X 3 | Sqats X 3 | Leg pulley Extension X 3 | Hamstring X 3 | Carves X 3 |
This Schedule is for beginner only. So it must be understood that all exercises should be done with light weights in the beginning then you'll be able to increase the weight according to your liking and strength level.
TIP. In the beginning do atleast 2 Muscles A day ! You can choose any combination according to your liking.