Day 1 : Chest and Back

Chest and shoulders

Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps
Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps

Day 2 : OFF

Day 3 : Legs & tricep

Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps
Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps

Day 4 : OFF

Day 5 : Back, and Biceps

Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps
Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps

Day 6 : OFF