🗓️ Weekly Gym Workout Routine (Muscle Split with No Repeat Exercises)

🔴 Monday – Chest + Triceps

Chest:

1. Incline Barbell Press (Upper Chest) – 4x10

2. Flat Dumbbell Press (Mid Chest) – 3x12

3. Cable Crossover (Low to High) – 3x15
   Triceps:

4. Close-Grip Bench Press – 4x10

5. Overhead Dumbbell Extension – 3x12

6. Triceps Pushdown (Rope) – 3x15

🔵 Tuesday – Back + Biceps

Back:

1. Wide Grip Pull-Ups – 4x10

2. Lat Pulldown (Wide) – 3x12

3. Barbell Bent-Over Row – 3x10
   Biceps:

4. Barbell Curl – 4x10

5. Incline Dumbbell Curl – 3x12

6. Hammer Curl – 3x12

🟡 Wednesday – Shoulders + Legs

Shoulders:

1. Seated Barbell Overhead Press – 4x10

2. Dumbbell Lateral Raise – 3x15

3. Rear Delt Fly (Pec Deck) – 3x15
   Legs:

4. Squats – 4x10

5. Leg Extension – 3x15

6. Calf Raises – 3x20

🔴 Thursday – Chest + Triceps (Variation Day)

Chest:

1. Decline Barbell Press (Lower Chest) – 4x10

2. Flat Cable Fly – 3x15

3. Machine Chest Press – 3x12
   Triceps:

4. Skull Crushers – 3x10

5. Dips (Bench or Bodyweight) – 3x15

6. Kickbacks – 3x15

🔵 Friday – Back + Biceps (Variation Day)

Back:

1. Close-Grip Lat Pulldown – 4x12

2. T-Bar Row – 3x10

3. Seated Cable Row – 3x12
   Biceps:

4. Dumbbell Alternating Curls – 3x12

5. Preacher Curl (EZ Bar) – 3x10

6. Concentration Curl – 3x15

🟡 Saturday – Shoulders + Legs (Variation Day)

Shoulders:

1. Dumbbell Shoulder Press – 4x10

2. Front Plate Raise – 3x12

3. Cable Lateral Raise (One Arm) – 3x15
   Legs:

4. Leg Press – 4x12

5. Walking Lunges – 3x15

6. Stiff-Leg Deadlift (Hamstrings) – 3x12

✅ Daily Six-Pack Routine (10 Mins)

(Har din shoulder warm-up ya finisher ke saath)

• Crunches – 20 reps

• Leg Raises – 15 reps

• Russian Twist – 30 reps

• Plank – 1 min

• Mountain Climbers – 45 sec