In the table below you will find the schedule for the whole week to train the body part twise a week.
| Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Monday |
|---|---|---|---|---|---|---|
| Chest , Triceps | Back , Biceps | Leg's , Shoulders | Chest , Triceps | Back , Biceps | Leg's , Shoulders | -Rest- |
| Bench-press , Incline Bench-press , decline Bench-press | Deadlift , latpull up's , bent-over Barbell Row | Squats , Leg-press , lunges , calf raise | Bench-press , Incline Bench-press , decline Bench-press | Deadlift , latpull up's , bent-over Barbell Row | Squats , Leg -press , lunges , calf raise | -Rest- |
| Triceps extention , Triceps-dips , Triceps-Pushdown | Dumbbell curls , Hammer curls , barbell curls | Dumbbell Shoulders-press , reverse pec deck fly , Dumbbell raise | Triceps extention , Triceps-dips , Triceps-Pushdown | Dumbbell curls , Hammer curls , barbell curls | Dumbbell Shoulders-press , reverse pec deck fly , Dumbbell raise | -Rest- |