Take a days rest between each day. Take two days off after two cycles

Day 1

Chest:

• Seated iso wide chest bench press 3-5 sets 10 - 15 repetitions
• Incline dumbbell press 3-5 sets 10 - 15 repetitions
• Cable crossovers 3-5 sets 10 - 15 repetitions
• Flyes 3-4 sets 10 - 15 repetitions
  

Triceps:

• Pulley pushdown with handle 3-5 sets 10 - 15 repetitions
• Behind the head rope triceps extension 3-5 sets 10 - 15 repetitions
• Reverse-grip pulley pushdown 3-5 sets 10 - 15 repetitions
  

Abdominals and lower back floor exercises:

• Crunches 3 sets of 24 repetitions
• Oblique crunches 3 sets of 16 repetitions
• Lower back extensions 2 sets of 12 repetitions

Day 2

Back Exercises:

• Behind the neck lateral pulldown 3-5 sets 10 - 15 repetitions
• Seated pulley rowing 3-5 sets 10 - 15 repetitions
• Lateral pulldown with a narrow grip 3-5 sets 10 - 15 repetitions
• One arm dumbbell bent rowing 3-4 sets 10 - 12 repetitions
  

Biceps:

• Seated bicep curl
• Incline bicep dumbbell curl
• Hammer bicep curl
  

Cardiovascular exercise