Great Javelian Poses .

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Tuesday, Thursday, Saturday

 Biceps 

Barbell curls - 6 sets, 6-10 reps

Seated dumbbell curls - 6 sets, 6-10 reps

Dumbbell concentration curls - 6 sets, 6-10 reps

 Triceps 

Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps

Pushdowns (exterior head) - 6 sets, 6-10 reps

Barbell French presses (interior head) - 6 sets, 6-10 reps

One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

 Shoulders 

Seated barbell presses - 6 sets, 6-10 reps

Lateral raises (standing) - 6 sets, 6-10 reps

Rear-delt lateral raises - 5 sets, 6-10 reps

Cable lateral raises - 5 sets, 10-12 reps

 Calves & Forearms 
Same as mentioned in schedule of  Monday, Wednesday and Friday
 Abs 
Same as mentioned in schedule of  Monday, Wednesday and Friday.

Monday, Wednesday, Friday

 Chest 

Bench press - 5 sets, 6-10 reps

Flat bench flies - 5 sets, 6-10 reps

Incline bench press - 6 sets, 6-10 reps

Cable crossovers - 6 sets, 10-12 reps

Dips - 5 sets, to failure

Dumbbell pullovers - 5 sets, 10-12 reps

 Back 

Front wide-grip chin-ups - 6 sets, to failure

T-bar rows - 5 sets, 6-10 reps

Seated pulley rows - 6 sets, 6-10 reps

One-arm dumbbell rows - 5 sets, 6-10 reps

 Straight-leg dead lifts - 6 sets, 15 reps

 Legs 

Squats - 6 sets, 8-12 reps

Leg presses - 6 sets, 8-12 reps

Leg extensions - 6 sets, 12-15 reps

Leg curls - 6 sets, 10-12 reps

Barbell lunges - 5 sets, 15 reps

 Calves 

Standing calf raises -10 sets, 10 reps

Seated calf raises - 8 sets, 15 reps

One-legged calf raises (holding dumbbells) - 6 sets,12 reps

 Forearms 

Wrist curls (forearms on knees) - 4 sets, 10 reps

Reverse barbell curls - 4 sets, 8 reps

Wright roller machine - to failure


 Abs 

Nonstop instinct training for 30 minutes