Here is my Second Workout I do.

Workout Plan

S/N: 8-12 Reps & 3 Sets

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

(Push Day)

Chest:

Bench Press                                     3                                                       8, 10,12,8

Incline Dumbbell Press                   3                                                       8, 10,12,8

Cable Fly’s                                      3                                                       8, 10,12,8

Incline Fly’s                                    3                                                       8, 10,12,8

Fly’s                                                3                                                       8, 10,12,8

Chest Press                                      3                                                      8, 10,12,8

Shoulders:

Barbell Shoulders Press                3                                                        8, 10,12,8

Shoulder Shrugs                            3                                                        8, 10,12,8

Behind The Back Shrug                3                                                        8, 10,12,8

Machine Press                               3                                                        8, 10,12,8

Seated Row/Delts                         3                                                         8, 10,12,8

Triceps:

Triceps Extension                         3                                                       8, 10,12,8

Triceps Pushdown                        3                                                       8, 10,12,8

Bench Dips                                    3                                                         8, 10,12,8

Close Grip Bench Press                3                                                       8, 10,12,8

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

(Pull Day)

Back:

Pull-Ups                                                       3                                                      8, 10,12,8

Barbell Bent-Over-Row                               3                                                      8, 10,12,8

Seated Cable Row                                        3                                                      8, 10,12,8

Straight Arm Pull Down                              3                                                      8, 10,12,8

Wide Grip Pull Down                                  3                                                     8, 10,12,8

V-Bar                                                           3                                                      8, 10,12,8

Traps:

Smith Machine Shrug                               3                                                   8, 10,12,8

Dumbbell Shrug                                         3                                                  8, 10,12,8

Dumbbell Lateral Raise                             3                                                  8, 10,12,8

Dumbbell Side Raise                                 3                                                   8, 10,12,8

Biceps:

Barbell Curl                                            3                                                   8, 10,12,8

Incline Dumbbell Curl                           3                                                   8, 10,12,8

Dumbbell Concentration Curl             3                                                    8, 10,12,8

Seated Curls                                            3                                                  8, 10,12,8

Standing Biceps Curls                            3                                                  8, 10,12,8