Day workout

Day 1- ( chest and back)4-5 sets of 8-12 reps bench

4*8-12 Incline bench 

4*8-12 DB flat press heavy

3*12-20 DB fly

3*12-20 chest in heavy

3 sets of push-ups

3 sets of pull ups

4*8-12 bent over rows

3*12-20 pull down mid grip 

3*12 wide grip

3*12 triangle grip

3*8-12 arnie pull heavy

2-3 sets of one arm pull downs

Bicep-tricep

10-15 min cardio

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