Saturday: Chest
Bench press (3 sets) (1st set 17.5kg - 2nd set 20kg - 3rd set 20 kg)
Starting from 12 to 8 rep or even 6 on the my 3rd set

Incline (3 sets) (17.5kg max)

Dumbell flys on incline bench (1st set 12.5kg) (2nd 12.5 or 15kg) (3rd 15kg)

Pullys (from the top) (increased upto 10kg)

Lower chest machine (35kg to 40kg from 1st to 3rd set)




Sunday: Arms

Triceps

Closed grip pulldown 3 sets . last set 35 kg . reps 12 to 8

Barbell Triceps Presses (or skullcrushers) 10kg max.

Tricep Dumbbell Extensions (max on chrome weights 10kg) 3 sets 12 to 8 reps

Top of the head rope pull exercise (the one in which we lean front facing away from the machine and pull the rope from top of our head and extend over arms completely to the forward. sorry cant recall the name of it) max was 15 kg on that




BICEPS

Barbell curl ( 30 to 35 kg ) on small bars that is 3 sets 12 to 8 reps

Concentration curls (first set 10 kg , 2nd set 10 kg , 3rd with 12.5 kg)

Dumbbell Alternate Bicep Curl (12.5, 12.5, 15kg)

Preacher curl (max 10 kg )



Monday: Shoulders


Start with
Barbell shoulder press with wide grip bringing the bar to the back of my neck (10, 12.5, 15kg)

Barbell shoulder press with close grip (10kg, 12.5,12.5) bringing the bar to the front of my face

Dumb bell shoulder press (12.5, 12.5 and last week i tried 15 but couldnot do more than 3 reps with 15 on my 3rd set)

Deltoids (lateral raises with bar 20kg)
Delotids (lateral raises with dumb bells 10kg max on chrome weights)

Traps (30kg on each side of the bar , 3 sets. 10 to 6 reps)
Traps (30 to 35kg on dumb bells, 3 sets 12 to 8 reps)




Tuesday: Back

Wide grip lat pull downs (max weight 60kg , 3 sets 12 to 8 reps)

Wide grip lat pull downs bringing the bar to the front of the chest ( max weight 45 kg)

Seated cable rows (max 35 kg)

Dumb bell rows (max 17.5k)



Thursday (I hit chest again)

This day my chest exercises are different

I start with bench press with same weights taking very little break between the sets

Hit chest with different exercises