work out schedule [ professional ]

This schedule is very strict and we have to do it when our muscle is developed. and you become used to of doing the exercise for continuous 90 minutes and when your muscle mass is increased and stamina is so much increased that you become able do this work out ......

Day 1st. [Chest & Shoulder]

1 : Bench Press 3

2 : Incline Dumbbell Press 3

3 : Decline Press 3

4 : Peck Deck 2

5 : Push up 2

6 : Shoulder Press Front 3 sets

7 : Dumbbell Side Raise 3

8 : Up Right Row 3

Day 2nd [Back & Abdomen]

1 Chin ups wide 3

2 Pulley Lats Down Front 3

3 One Hand Side Dumbbell 3

4 Ground Pulley 3

5 Reverse Pulley 3

6 Sit ups 3

7 Leg Raise 3

Day 3rd Biceps & Triceps

1 Barbell Curl 3

2 Preacher Curl 3

3 Dumbbell Hammer Curl 3

4 Triceps Ext. 3

5 Overhead Ext. 3

6 Dips Between Bench 3

7 Fore arm Ext. 3

Day 4th Thigh

1 Squat 3

2 Leg Press 2

3 Leg Ext. 3

4 Leg Curl 3

5 Seated Calf 4

6 Sit Ups 3

7 Leg Raise 3

Day 5th Chest & Shoulder

1 Incline Press 3

2 Db Bench Press 3

3 Standing Dips 3

4 Pek Deck 2

5 Push ups 2

6 Shoulder Press Back 3

7 Db Front Raise 2

8 Barbell Shrug 3

Day 6th Back

1 Chin ups Close 3

2 Ground Pulley 3

3 Reverse Pulley 3

4 One Hand Side Dumbbell 3

5 Pulley Lats Wide 3

6 Sit ups 3

7 Leg Raise 3

Day 7th Biceps & Triceps

1 triceps extension 3

2 over-head extension 3

3 Dips between bench 3

4 Barbell curl 3

5 Preacher curl 2

6 Dumbbell hammer curl 3

7 Fore arm extension

Day 8th

Thigh

and then follow the same schedule afterwards......

[ Note: In the above schedule the front numbering is for the place of the set and the later  one is for the no of times we have to do that very set. ( each set consists of 10 repetitions )