(Day 1)=(Chest )

Chin in -3 stes

High dips -3 stes

Bench press -3 sets

Dumbell press -3 sets

Incline bench press -3 sets

Incline  dumbbell fly -3 sets

Cross over -3 sets

Butterfly -3 sets

Pull over -3 sets

(Day 2 )=(Dell)

Chin in -3 sets

Dumbell  press

Front dumbbell  press 

Front press in iron bar

Side lader

Back lader

One hand iron bar Dell

Iron plate sholder press

Upright

Surge

Paralalbar 

(Day 3)=(Biceps)

With grip burble curl

Middle  grip burble  curl

Incline dumbbell 

Zikzak iron bar half curl

Alternative  dumbbell curl

Incline burble full grip curl

Seated Pitcher full grip curl

Hammer dumbbell 

Concuntatiuon 

One hand seated pitcher in machine 

One hand cross over curl

(Day 3) =(triceps)

Back push ups 

B3nchpress short grip in iron bar

Laying tryceps curl

Standing triceps 

One hand dumbbell 

Machine down extensions 

Kick road

Push down

Push ups

Parallel bar

(Day4) = (Lad)

Chin in

Chain pulling 

Iron bar roawing 

New version 

Machine  standing iron bar roawing

Machine roawing side down clip

Machine roawing normal

Back chin in

(Day 5)= (Leg)

Free squats 500 to 600 sets

Hack squats 500 

Bluebell short 3 stets

Dumbell  short 3 sets

Sot down extension 

Cup

(Day 6) =  (Biceps & triceps )

One hand alternative dumbbell 

Leying triceps

Barbell curl

Double  hhand Dumbbell 

Pitcher  3 sets

Standing triceps  3 sets

Concuntation  3 sets

On hand  3 seta

Hammer

Incline  bench press 

Zikzak iron bar half curl

Push down 

Machine biceps curl

Push ups

And the last (Day 7) if you have to choose what do you want to train yourself then target and get your exercises done

During excercises drink water or protien shakes 

After your work out  eat non oily food, boiling egg chicken brest legs…fish,cheese paneer, salad

After meal you have to eat oats or dalia,

Drink milk for healthy body and bone drink water daily 6 to 7 liters a day