CHEST 2 2 3 1

BACK 4 3 2

SHLDR 3 4 1 3

ARMS 8 4 2

ABS 8 3

LEGS 8 3 3

SO group the above into 4 GROUPS1 body group per week.except the red ones so chest and back group 1 one Monday 1st week, group2 on 2nd week and .. Group 4 on 4th week.lik MAKE EVERY DAY BEFORE THE CHART AND ENTER INT THE APPTHEN COPY THAT TO 2ND G

oup 4 on 4th week.like that for body parts COPY THAT TO 2ND GROUP SHEET..MAKE IT..

SUBS COMPUND TRAPS SHOULDER FRONT SIDE REAR BICEPS ARMS TRICEPS FOREARMS UPPER LOWER CHEST MID INNER LATS BACK MIDDLEBACK LOWERBACK TOTAL ABS ABS OBLIQUE QUADS HAMSTRINGS LEGS CALVES GLUTS

Body Parts

exercises Dumbbell- Shoulder Press Cable- Low Pulley Row to Neck Dumbbell- Front Raise Dumbbell- Lateral raise Dumbbell- Lying Rear Lateral Raise Dumbbell- Alternate Bicep Curl Dips Dumbbell- Palm Down Wrist Curl Dumbbell- Flyes Incline Dumbbell- Decline Bench Press Bosu Ball Flys Dumbbell- Flyes Cable- Pull Downs - VBar Dumbbell- Bent Over Row Back Extension (Hyperextensions) (DO IT SOMEHOW) Curl - Ups Dumbbell- Side Bend Burpees Bridges on Balance Board CALVES: Machine- Laying Down Leg Curl

Dumbbell- Alternate Incline Curl

sions) (DO IT SOMEHOW) Knee-up Dumbbell- Rear Lunge

QUADS Burpees Dumbbell- Rear Lunge Dumbbell- Squat Machine- Leg Extension Machine- Leg Press Mountain climbers Plie Squat
HAMSTRINGS

Bridges on Balance Board Machine- Lying Leg Curls Machine- Seated Leg Curls
CALVES:

Calf Raises
GLUTS

Machine- Laying Down Leg Curl Bent Knee Bridge on Balance Ball
TOTAL ABS

Curl - Ups Knee-up Leg lifts Crunches on a Balance Ball Jack Knife with Balance Ball Reverse Crunch Sit ups- Weighted Sit-Up
OBLIQUE:

Dumbbell- Side Bend Oblique Crunches Roman Twist

LATS:

Cable- Pull Downs - VBar Dumbbell- Lying Pullover Close Grip Front Lat Pull Down Wide Grip Front Lat Pull Down
MIDDLE BACK

Dumbbell- Bent Over Row Dumbbell- Incline Bench Pull Dumbbell- One Arm Row
LOWER BACK:

Back Extension (Hyperextensions) (DO IT SOMEHOW)

Swiss Ball Back Extension

BICEPS

Dumbbell- Alternate Bicep Curl Dumbbell- Alternate Incline Curl Dumbbell- Concentration Curls Dumbbell- Hammer Curls Dumbbell- Preacher Hammer Curl Dumbbell- Two Arm Preacher Curl Dumbbell- Zottman Curl Dumbbell- Single Arm Isometric Curl
TRICEPS:

Dips Dumbbell- Lying Tricep Extension Dumbbell- One Arm Tricep Extension Dumbbell- Tricep Kickback
FOREARMS:

Dumbbell- Palm Down Wrist Curl Dumbbell- Palm Up Wrist Curl COMPOUND Dumbbell- Incline Front Raise Dumbbell- Shoulder Press Machine- Shoulder Press
TRAPS

Cable- Low Pulley Row to Neck Dumbbell- Incline Shoulder Raise Dumbbell- Shrugs Dumbbell- Standing Upright Row
FRONT:

Dumbbell- Front Raise

SIDE:

Dumbbell- Lateral raise

REAR

Dumbbell- Lying Rear Lateral Raise Dumbbell- Reverse Flies

CHEST UPPER:

Dumbbell- Flyes Incline Dumbbell- Incline Press

LOWER:

Dumbbell- Decline Bench Press Dumbbell- Decline Flyes

MID

Bosu Ball Flys Machine- Seated Chest Press Push Ups

INNER

Dumbbell- Flyes

Begin in a squat position with hands on the floor in front of you. Kick your feet back to a pushup position*. Immediately return your feet to the squat position. Leap up as high as possible from the squat position. Repeat, moving as fast as possible. You should maintain a fast pace for this exercise. Strive for maximum height with each jump.

QUADS Burpees

Dumbbell- Rear Lunge

Stand with dumbbells in both hands hanging down your sides. Extend one leg back and lower your body on the other leg until knee of rear leg is almost in contact with floor. Return to original standing position. Make sure your torso is straight during the whole exercise.

Dumbbell- Squat
Stand with your feet shoulder width apart and hold dumbbells in each hand with arms hanging down both sides. With your back straight, descend down until your thighs are parallel to the floor. Slowly return to the starting position. Keep your toes pointed slightly outward during the whole exercise.

Machine- Leg Extension

Sit at a leg extension machine and hook your feet under the padded bar. Extend your legs outwards in an arc like motion until your knees are straight, pause, and then slowly lower back to starting position. Sit on a leg press machine, and place your feet against the pad about shoulder width apart. Make sure your knees are bent at the start of the exercise. Slowly push against the pad using your heels until your knees are almost straight. Then move back into the start position. Repeat. Do not lock your knees straight at the peak of this exercise.

Machine- Leg Press

Mountain climbers

Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds

Plie Squat
Start by standing straight in a wide stance with toes angled out. Hold a dumbbell with both hands in front of you and your arms extended downwards. Start by descending your body into a squat until your thighs are almost parallel to the floor. Pause, and return to starting position by pushing against your heels. HAMSTRINGS

Bridges on Balance Board

Starting Position Lie on your back with your feet flat on a Balance Board, knees bent, legs together, arms at your sides, and abs engaged. Action EXHALE: Keep your abs engaged as you push your hips straight up toward the ceiling, lifting your glutes and lower back off the floor. INHALE: Slowly lower your hips back down to the start position to complete one rep.

Machine- Lying Leg Curls

Lie face down on a leg-curl machine and hook your heels under the roller pad so that the pads are resting on the back of your ankles. Begin by curling your legs up as far as you can, pause, and lower back to the starting position.

Machine- Seated Leg Curls

Sit at a seated leg curl machine with your legs resting over the cushion. Grasp the handles to the sides and begin by curling your legs downwards as far as you can, pause, and return to the starting position. CALVES:

Calf Raises
GLUTES

Machine- Laying Down Leg Curl

Lie face down and grasp handles with your feet under the roller. Curl legs upward to full curl position, pause, and return to starting position.

Bent Knee Bridge on Balance Ball

Lie on your back with your knees bent and your heels resting on top of the fitness ball. Spread your arms out to your sides. Lift your butt off the floor while squeezing it, and push your hips toward the ceiling. Pause at the top of the movement, then go back to the starting position.

TOTAL ABS Curl - Ups

Lay on your back with your knees in a bent position. Put your arms straight out in front of you, curl up, and reach your arms past your knees. Pause, and return to start position. Repeat.

Knee-up
Start by lying down on your back with your legs extended straight out and your arms by your side with palms on the floor. Get ready to start the set by lifting up your heels off the floor slightly. Keeping your knees together, slowly pull up your knees towards your torso. Pull your knees up as far as possible, then slowly lower back to the starting position. Do not let your feet touch the floor throughout the set.

Leg lifts
Lie on your back with your legs flat on the floor. With your lower back against the floor, raise aise your legs up in the air. Pause, and then lower your legs until your heel is just off the ground. Repeat.

Crunches on a Balance Ball

With your feet flat on the floor, place your lower back on the ball and keep your upper body and thighs parallel to the floor. Do crunches as usual; use your abs to lift only your shoulders and upper back off the fitness ball.

Jack Knife with Balance Ball

Start in pushup position, but with your shins on a fitness ball. Your body should form a straight line from ankles to head. Without rounding your lower back, contract your abs and use your feet to pull the ball toward your chest by bending your knees. Pause, and return to the starting position.

Bridge w Knee Extension on Balance Ball

Lie on the floor with your heels up on a ball and your hips lifted so your body forms a straight line. Lift your right leg toward the ceiling as far as possible. Slowly lower your leg and gently place your heel on the ball. Repeat with the left leg, and keep alternating for a full rep.

Reverse Crunch
Lie on the floor and bend your knees so they are at 90 degrees. Start by curling your hips off the floor and reach your legs up towards the ceiling. Pause, and slowly return to starting position.

Sit ups- Weighted

Perform a normal sit up exercise and hug a weighted plate across your chest to add resistance.

Sit-Up
Lie on your back on the floor with your feet shoulder width apart. Begin by lifting your upper body up until you are sitting up straight with your arms either at your sides, crossed in front of you, or behind your head. Lower your body back to the floor. Make sure that you do not use your arms to swing your body up and make sure that your feet remain touching the ground at all times.

Weighted crunch
Lie on the floor or a flat bench and hold a plate behind your neck or hugged across your chest. Raise your upper torso, pause at the top, and return to starting position. Repeat. OBLIQUE:

Dumbbell- Side Bend

Stand straight up with a dumbbell in your right hand and your back straight. Place your left hand on your waist. Begin by bending to the right as far as you can, and then to the left as far as you can, using only your waist. After completing your target number of reps, switch the dumbbell to the other hand and repeat.

Oblique Crunches
Lie flat on your back with your knees bent. Begin by placing your right hand behind your right ear and raise your upper body turning your torso to the left, up until your right elbow touches your left knee. Pause, lower your body back to the starting position, and repeat. To complete the set, switch to your left hand and do the same thing by turning your torso to the right.

Roman Twist

Position your body sideways on a roman chair. Cross your hands over your chest and lower yourself as far as possible, pause, and return to starting position.

LATS:

Cable- Pull Downs - VBar

Grasp a V-Bar attached to a pulldown machine with your arms extended over your head. With a straight back, pull the V-Bar down towards your upper chest. Pause, and slowly return to the starting position.

Dumbbell- Lying Pullover

Lie back on a flat bench and hold dumbbells over head with palms facing each other and elbows slightly bent. Without moving your elbows, lower the dumbbells behind head, pause, and return to starting position by pulling the dumbbells back up over head.

Close Grip Front Lat Pull Down

Sit at a lat pulldown machine and hold the lat bar with a close grip and arms extended overhead. Pull bar straight down until it reaches your upper chest. Pause and return to start position.

Wide Grip Front Lat Pull Down

Sit at a lat pulldown machine and hold the lat bar with a wide overhand grip and arms extended overhead. Pull bar straight down until it reaches your upper chest. Pause and return to start position. MIDDLE BACK

Dumbbell- Bent Over Row

Stand with your feet close together, knees slightly bent, and bend over so your back is parallel to the floor with an inward arch. Hold two dumbbells at arm's length straight down. Pull the dumbbells straight up to the sides of your body. Return slowly to starting position.

Dumbbell- Incline Bench Pull

Lie with your chest against an incline bench while holding a dumbbell in each hand. Start by pulling the dumbbells upwards using your back muscles. Remember to look up and keep your back flexed.

Dumbbell- One Arm Row Begin with one foot on the floor and the other knee resting on a flat bench. Lean forward until your back is parallel to the ground and place your hand (same side as resting knee) on the end of the bench for support. With your free hand grasp a dumbbell and pull up the weight by raising your elbow as far as it can go. Pause, and lower to starting position.
LOWER BACK:

Back Extension (Hyperextensions) (DO IT SOMEHOW)

Lie face down on a hyperextension bench with your body in a straight line. Bend forward at the waist as far as you can. Make sure your back is flat at ALL times. Then raise your body back up until your body is in a straight line again. You can choose to hold a weighted plate across your chest for added resistance

Swiss Ball Back Extension

BICEPS

Dumbbell- Alternate Bicep Curl

Stand up with arms hanging and dumbbells in both hands, palms facing in. Curl dumbbell for one arm, twising your wrist on the way up and keeping your elbows still. Slowly lower and alternate with the other arm

Dumbbell- Alternate Hammer Curl

Start by standing with a dumbbell in each hand, arms hanging at your sides and your palms inwards. Begin by curling the weight in one hand towards the shoulder in a circular motion. Squeeze the bicep at the end of the lift and slowly lower. Alternate the hands and repeat. During the whole exercise keep your upper body still, your elbows locked, and your palms faced inwards.

Dumbbell- Alternate Incline Curl

Sit on an incline bench with a dumbbell in each hand palms facing inwards. Slowly curl the weight in your right hand up to shoulder level, pause, and then slowly lower the weight. Alternate with the other arm.

Dumbbell- Bicep Curl

Stand up straight with arms hanging and dumbbells in both hands, palms facing in. Curl dumbbells for both arms at once, twising your wrists on the way up and keeping your elbows still. Slowly lower repeat.

Dumbbell- Concentration Curls

Sit on the end of a flat bench with your legs spread apart in a V-shape. Rest your elbow on the inside of your thigh letting the dumbbell hang, while your other hand rests on the upper thigh of the other leg. Slowly curl the weight up towards your shoulder using just your bicep. Pause at the top and slowly lower to start position.

Dumbbell- Hammer Curls

Stand up straight with arms hanging and dumbbells in both hands, palms facing in. Curl the weight in your right hand up toward your right shoulder, keeping your palm faced inwards at all times. Pause at the top of the lift and then slowly lower. Alternate.

Dumbbell- Incline Curls

Sit on an incline bench with arms hanging and dumbbells in both hands, palms facing in. Curl the weight in your right hand up to shoulder level, while turning your wrist so that your palms face upwards at the top. Slowly lower the weight and alternate.

Dumbbell- One Arm Preacher Curl

Using a preacher bench, hold one dumbbell with right arm, palm facing up. Your arms should be supported against the pad during the full exercise. Curl dumbbell up toward your shoulder, pause, and lower to starting position. Alternate arms.

Dumbbell- Preacher Hammer Curl

Sit at a preacher bench with two dumbbells in both hands, palms facing each other. Lower the dumbbells until both arms are straight, pause, and curl the weights back up towards your shoulders. Your palms need to be facing inwards during the whole exercise. Repeat.

Dumbbell- Two Arm Preacher Curl

Sit at a preacher bench with two dumbbells and your arms resting on the pad. Curl dumbbells up in a semicircular motion towards your shoulders, pause, and return to starting position.

Dumbbell- Zottman Curl

Stand and hold two dumbbells with arms hanging down on both sides. Curl both dumbbells up towards your shoulders and when you reach the top, rotate your wrists so that your palms face downwards. Lower the weights to the starting position as your palms face downwards. Repeat.

Dumbbell- Single Arm Isometric Curl

Grab a dumbbell in both hands and curl the left arm so it sits at a 90 degree angle to your body. Hold that position in your left arm and start by curling the weight in your right hand toward your shoulder, pause, and then lower to start position. Complete the full set curling only your right hand while leaving the left arm still at 90 degrees. Switch arms and repeat TRICEPS:

Dips
Grip the dip bars with your hands shoulder width apart and arms fully extended. Begin by lowering your body until your upper arms are just below parallel to the ground, pause and return to starting position by pushing up with your triceps. Repeat.

Dumbbell- Lying Tricep Extension

Lay back on a flat bench and hold a dumbbell with both hands palms facing up. Start by holding the dumbbell with your arms straight upwards. While keeping your elbows still, lower the dumbbell until it is behind your head. Once the dummbbell goes just past your head, use your triceps to lift the dumbbell back to the starting position. Repeat.

Dumbbell- One Arm Tricep Extension

Hold a dumbbell right behind your neck with your elbow pointing upward. Use your tricep to left the weight and extend your arm until straight. Slowly return back to start and repeat.

Dumbbell- Seated Bent Over Tricep Extension

Sit on the edge of a bench and hold dumbbell down to your side palm facing in. Pull your upper arm as high as you can while keeping your forearm vertical to the ground. Start by pressing dumbbell back in a semicircular motion until the entire arm is stretched out and parallel to the floor. Pause, and return to start position. Make sure your upper arm is still at all times.

Dumbbell- Seated Tricep Press

Sit on a straight back bench with a dumbbell held with both hands palms facing up. To start, raise your arms straight above your head and hold the weight in place. With your elbows still, lower the dumbbell behind your head until you feel a stretch in your triceps. Press the weight back up above your head, using only your tricep muscles while keeping your elbows still.

Dumbbell- Tricep Kickback

Place your left knee on a flat bench with your left hand resting at the edge of the bench for balance. Start with the dumbbell hanging in your right hand, with your elbow lined up at shoulder height close to the side of your body. Press the weight back until your arm is straight and parallel to the ground. Pause, and return to the starting position. FOREARMS:

Dumbbell- Palm Down Wrist Curl

Start by kneeling beside a flat bench with two dumbbells in hand. Place forearms flat on the bench palms down, with your wrists on the edge of the bench. Begin by lowering dumbbells as far as possible, pause, and then curl dumbbells up as high as possible. Keep your forearms still during the whole exercise.

Dumbbell- Palm Up Wrist Curl

Start by kneeling beside a flat bench with two dumbbells in hand. Place forearms flat on the bench palms up, with your wrists on the edge of the bench. Begin by lowering dumbbells as far as possible, pause, and then curl dumbbells up as high as possible. Keep your forearms still during the whole exercise.

COMPOUND Dumbbell- Incline Front Raise

Lay back on an incline bench with the incline set anywhere between 30 to 60 degrees. Hold two dumbbells just above the knees

Dumbbell- Shoulder Press

Start with both dumbbells positioned to each side of the shoulders with at a 90 degree fashion. Press dumbbells upwards until arms are extended overhead. Lower and repeat.

Machine- Shoulder Press

Sit at a shoulder press machine and grasp handles so they are just above shoulder level. Press handles overhead till arms are extended, pause, and lower handles to starting position. TRAPS

Cable- Low Pulley Row to Neck Dumbbell- Incline Shoulder Raise Dumbbell- Shrugs Dumbbell- Standing Upright Row
FRONT:

Sit at the seated row and grab the ends of the rope with a palms down grip. With your back straight, pull the rope back and up to

Sit back on an incline bench and hold the dumbbells above your shoulders with your elbows extended. Begin by raising your sho

Stand and hold two dumbbells with your arms hanging at your sides. Begin by raising your shoulders up as far as possible, paus

Stand and hold dumbbells in front of your body with arms hanging and thumbs facing inwards. Pull dumbbells straight up till just

Dumbbell- Front Raise

SIDE:

Stand with a dumbbell in each hand, with feet shoulder width apart. Lift the weight in one hand in front of you in a wide arc until i

Dumbbell- Lateral raise

Stand and bend forward slightly with your knees bent too. With dumbbells in both hands and elbows bent, raise upper arms to s

REAR

Dumbbell- Lying Rear Lateral Raise Dumbbell- Reverse Flies

Set an incline bench at the lowest possible angle and lie down on the bench so your chest is resting at the top of the bench. With a dumbbell in both hands, extend your arms in front making them perpendicular to the angle of the bench. Face your palms to each other and slightly bend the elbows. Lift the weights by pulling your arms apart in an arcing motion and squeeze your shoulder blades together until the weights are at either side of your head.

Start by lying your chest down on a flat bench and grasp dumbbells with each hand. Raise your upper arms to your sides until yo

CHEST UPPER:

Dumbbell- Flyes Incline Sit on an incline bench set at 45 degrees with dumbbells resting on both thighs. Start with your arms extended with a slight bend in your elbows. Lower the dumbbells to the sides of your body in an arc-like motion until your elbows are at the same level of the bench. Follow the same arc-like motion and bring the weights back above your chest. Repeat. Dumbbell- Incline Press Sit on an incline bench set at 45 degrees with dumbbells resting on both thighs. Start with both dumbbells at shoulder level. Press the weights upwards over your upper chest until the weights meet at the top. Lower the weights slowly and repeat.
LOWER:

Dumbbell- Decline Bench Press

Lie on a decline bench with two dumbbells. Start with dumbbells positioned just below nipples. Raise dumbbells all the way up, pause, and lower weight. Make sure to keep your back flat on the bench at all times.

Dumbbell- Decline Flyes

Lay back on a decline bench and hold dumbbells with palms facing each other at arms length above your shoulders. Lower dumbbells outwards in a semicircular motion, pause, and return back to the start position. Make sure to keep your back flat on the bench at all times. MID

Bosu Ball Flys

lie down on the Bosu ball making sure that your neck is properly supported and your back is arched in a tabletop position. Begin with a dumbbell that is not too heavy and your palms facing each other above the chest. Slowly lower the weight down in the traditional arching movement of a flye performed on a bench. Feel the stretch at the bottom before lifting back up in an arching motion.

Machine- Seated Chest Press

Sit at the machine and grasp the handles which should be aligned at your shoulder level. Start by pushing handles forward, pause, and return to starting position.

Push Ups
Lie with your chest facing down, palms flat on the floor and slightly more than shoulder-width apart. your feet should be together and your legs straight. Push your body upwards and straighten your arms as you do so. Pause and slowly lower your body. INNER

Dumbbell- Flyes
Lie on a flat bench with a dumbbell in each hand. Start with your arms extended with a slight bend in your elbows. Lower the dumbbells to the sides of your body in an arc-like motion until your elbows are at the same level of the bench. Follow the same arc-like motion and bring the weights back above your chest. Repeat.

lls just above the knees with your arms straight and your palms facing down. Raise the dumbbells up until they are slightly above your should

the rope back and up to neck height, pause, and return to starting position.

egin by raising your shoulders toward the dumbbells as high as you can. Pause, and lower shoulders and repeat.

as far as possible, pause, and then return to the starting position.

bbells straight up till just below your chin and your elbows out. Pause at the top, and return to starting position.

you in a wide arc until it is slightly higher than shoulder height. Pause, and then lower the weight while simutaneously lifting the weight in you

t, raise upper arms to sides until elbows are at shoulder height. Pause, lower and repeat.

ms to your sides until your elbows reach shoulder height, pause, lower and repeat. Keep your elbows locked and maintain your upper arms p

lightly above your shoulders, pause, and then lower them to the starting position and repeat.

y lifting the weight in your other hand, so that both arms are in motion at the same time. Keep your elbows slightly bent at all times.

intain your upper arms perpendicular to torso at all times.

htly bent at all times.

Body Parts SUBS SHOULDER COMPUND TRAPS FRONT SIDE REAR ARMS BICEPS TRICEPS FOREARMS CHEST UPPER LOWER MID INNER BACK LATS MIDDLEBACK LOWERBACK ABS TOTAL ABS OBLIQUE LEGS QUADS HAMSTRINGS CALVES GLUTS

exercises Dumbbell- Shoulder Press Cable- Low Pulley Row to Neck Dumbbell- Front Raise Dumbbell- Lateral raise Dumbbell- Lying Rear Lateral Raise Dumbbell- Alternate Bicep Curl Dumbbell- Alternat Dips Dumbbell- Palm Down Wrist Curl Dumbbell- Flyes Incline Dumbbell- Decline Bench Press Bosu Ball Flys Dumbbell- Flyes Cable- Pull Downs - VBar Dumbbell- Bent Over Row Back Extension (Hyperextensions) (DO IT SOMEHOW) Curl - Ups Knee-up Dumbbell- Side Bend Burpees Dumbbell- Rear Lun Bridges on Balance Board CALVES: Machine- Laying Down Leg Curl

Dumbbell- Alternate Incline Curl

Knee-up Dumbbell- Rear Lunge