Workout V1

Here is the first version of my workout.

Workout Monday :- Abs: Upper Kneeling Cable Rope Crunch (3 sets of 15 ) https://www.youtube.com/watch?v=jBtiDLz0y7s Shoulder: Lateral Deltoid : Lateral Shoulder Dumbell Row (3 sets of 15) Bicep: ShortHead: Seated Concentration Curl (3 sets of 12 ) https://youtu.be/20ibpB635Rw?t=61 Legs: HamString And Glutes : Leg-Extension press (3 sets of 10-12) Back: One-arm lats pull down (3 sets of 12) https://www.youtube.com/watch?v=KGwi_oSQrAY&t=343s

Tuesday:- Chest : Upper: Chest Press ( 3 sets of 10) https://www.youtube.com/watch?v=xUm0BiZCWlQ Tricep: Long Head : Unilateral Single Overhead DB extensions (3 sets of 12) https://www.youtube.com/watch?v=tmgfpdpQ5sk&t=190s Legs: Calf Raises (4 sets of 15) Forearm: Dumbell Wrist Curls ( 3 sets of 10)

Wednesday: Abs: Obliques: High to Low Wood Choppers (3 sets of 15 ) https://youtu.be/QdIutxfm_hU?t=275 Back: Latt PullDown Wide Grip (4 sets of 10) https://www.youtube.com/watch?v=CAwf7n6Luuc&t=279s Bicep: Brachialis : Db Hammer Curls(3 sets of 12) https://www.youtube.com/watch?v=XW9_mqdsY7s Forearms : Dumbell Twists( 3 sets of 10)

Thursday: Shoulder: Posterior Deltoid : Rear Delt Latt Pull (3 sets of 15) https://www.youtube.com/watch?v=oq77AW1XNbc&t=433s Legs: Goblin Squats (3 sets of 15) https://www.youtube.com/watch?v=q4CSeayuKbo Tricep: Lateral Head: Cable Pushdown With Flat Bar (3 sets of 12) Forearms : Dumbell Vertical Twists (3 sets of 10) Side-Core= Dumbell Side Bend (2 sets of 10) https://youtu.be/_bVcLMlYZM8?t=49

Friday: Chest: Mid : Mid chest press machine ( 3 sets of 12 ) Abs: Serratus Anterior : Serratus Jabs(3 sets of 15 ) https://youtu.be/QdIutxfm_hU ? Bicep: LongHead: Incline Dumbell Curl(3 sets of 12) https://youtu.be/20ibpB635Rw?t=241 Forearms: Dumbell SideTwist Curl( 3 sets of 10)

Saturday: Back: DeadLift (3 sets of 8) https://www.youtube.com/watch?v=lJ3QwaXNJfw Shoulder : Front Delt : Seated Dumbell Shoulder Overhead Press (4 sets of 10) https://www.youtube.com/watch?v=qEwKCR5JCog&t=77s Legs : Split Squats (3 sets of 10) / LEG PRESS Tricep: Medial Head: Cable Pushdown With Rope Bar(3 sets of 12)

Sunday : Chest : Lower : Chest fly LOWER(3 sets of 15) Abs : Lower Abs : V Dips(3 sets of 15 ) Forearm: Dumbell Hammer Curl( 3 sets of 10) Traps : Dumbell Shrug (2 sets of 10)

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