Here is just one of my workouts that I do.

Workout Plan #1

S/N: 10-15 Reps & 3 Sets

Muscle Group No. 1                           No Of Sets:                                     No of Reps:

Chest:

Flat Bench                                            3                                                      15, 12, 10

Incline Dumbbell Press                       3                                                      15, 12, 10

Incline Dumbbell Fly’s                       3                                                      15, 12, 10

Chest Press                                          3                                                      15, 12, 10

Flat Dumbbell Press                           3                                                      15, 12, 10

Machine Fly’s                                      3                                                      15, 12, 10

Triceps:

Bench Dips                                          3                                                      15, 12, 10

Close Grip Bench Press                      3                                                      15, 12, 10

Triceps Pushdown                              3                                                      15, 12, 10

Seated Row/Rear Delts                       3                                                      15, 12, 10

Triceps Pull downs                              3                                                      15, 12, 10

Abs:

Ab Twist                                                  3                                                               15

Smith Machine Ab Crunch                   3                                                                30

High Leg Raises                                      3                                                               12

Muscle Group No. 2                           No Of Sets:                                     No of Reps:

Back:

One Arm Dumbbell Row                     3                                                      15, 12, 10

Bent over Dumbbell Row                     3                                                      15, 12, 10

Wide-Grip Pull down                           3                                                      15, 12, 10

Seated Cable Row                                3                                                      15, 12, 10

Pull-Ups (Wide/Inner)                        3                                                       15, 12, 10

Shoulders:

Barbell Shoulder Press                        3                                                      15, 12, 10

Dumbbell Lateral Raise                      3                                                      15, 12, 10

Dumbbell Front Raise                         3                                                      15, 12, 10

Seated Row/Delts                                3                                                      15, 12, 10

Behind the back barbell shrug           3                                                      15, 12, 10

Dumbbell Shrug                                  3                                                      15, 12, 10

Dips                                                       3                                                      15, 12, 10

Biceps:

Ez-Bar Curl                                           3                                                      15, 12, 10

Incline Dumbbell Curl                          3                                                      15, 12, 10

One-Arm Cable Curl                             3                                                      15, 12, 10

Alternating Dumbbell                           3                                                      15, 12, 10

Muscle Group No. 3                           No Of Sets:                                     No of Reps:

Cardio:

Treadmill                                               60mins

Legs/Abs:

Smith Machine Leg Press                     3                                                             15, 12, 10

Smith Machine Leg Curls                     3                                                             15, 12, 10

Smith Machine Calves                           3                                                             15, 12, 10

Smith Machine Leg                                3                                                             15, 12, 10

Abs:

Ab Twist                                                  3                                                               15

Smith Machine Ab Crunch                   3                                                                30

High Leg Raises                                      3                                                               12