| Day | Muscle Groups | Exercises |
|---|---|---|
| Monday | Chest and Triceps | Bench press, incline dumbbell press, chest flyes, tricep pushdowns, skull crushers, dips |
| Tuesday | Back and Biceps | Pull-ups, rows, lat pulldowns, barbell curls, hammer curls, preacher curls |
| Wednesday | Legs and Shoulders | Squats, leg press, lunges, military press, lateral raises, front raises |
| Thursday | Arms and Core | Close-grip bench press, barbell curls, tricep extensions, planks, crunches, russian twists, leg raises |
| Friday | Chest and Back | Dumbbell press, cable flyes, push-ups, deadlifts, bent-over rows, face pulls |
| Saturday | Legs and Shoulders | Romanian deadlifts, leg extensions, calf raises, arnold press, reverse flyes, shrugs |
| Sunday | Rest Day | - |
Perform 3-4 sets of 8-12 reps for each exercise. Adjust weights and intensity based on your fitness level.