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| Chest | Flat Bench Press X 3 | Inclined Presses X 3 | Inclined Dumbelling X 3 | Pec -Dec X 3 | Pull Overs X 3 | ||||
| Wings | Chin-ups X 3 | Back Pulley X 3 | Front Pulley X 3 | Rowing X 3 | One Hand Dumbell X 3 | T-BAR 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 Shrugs 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 | One Hand Dumbell | |||||
| Legs | Leg Press X 3 | Sqats X 3 | Leg pulley Extension X 3 | Hamstring X 3 | Carves X 3 |
This Schedule is a normal work out schedule. You can apply this with either medium or heavy weights.
TIP. While you're working out for size make sure you do less reps and increase weight after each set.