Note: On rest days, do home based workout

Chest and Bicep

Bench Press
Dumbbell Presses
Machine Fly Exercise or Dumbbel Flyes
DAY 1

Incline Dumbbell Press

Dumbbell Pullovers
Bicep Curls
Concentration Curl or Preacher Curl
*Core

Back and Tricep

Chin-ups
Wide-Grip Lat Pull-Down
Reverse Close-Grip Lat Pull-Down
Seated Cable Row
DAY 3

Triceps kick backs

Standing Dumbbell Triceps Extension
Tricep Pushdown
Dips
*Core

Shoulder and Legs

Bulgarian Splits Squats
Standing Barbell Overhead Press (Close Grip)
Dumbell Shoulder Press
Side Lateral Raise
Front Lateral Raise
DAY 5

Face Pulls
Barbell Shrugs
45 degree leg press
Leg Extensions
Lying Leg Curls
Seated Calf Raises
*Core