End of Week 1

Today I'v finished my 1st week working out! Heres a list of exercises that I'm currently doing:

Day 1 

Chest 

• Bench Press (3 sets and 8-10 reps)
• Dumbell Fly  (3 sets and 8-10 reps)
• Barbell Row (3 sets and 6-8 reps)
• Incline Bench Press (4 sets and 6-8 reps)
• Decline Bench Press (4 sets and 6-8 reps)
• Pec Deck Flys (3 sets and 8-10 reps)

Biceps

• Dumbell Curl (3 sets and 8-10 reps)
• Hammer Curl (3 sets and 8-10 reps)
• Concentration Curls (3 sets 8-10 reps)
• Bar bell Curls (3 sets 8-10 reps)

Day 3

Shoulders 

• Dumbell Press (3 sets and 8-10 reps)
• Bar-bell Shoulder Press (3 sets and 8-10 reps)
• Bench Dips (3 sets and 8-10 reps)
• Dumbel one-arm Shoulder Press (3 sets and 8-10 reps)

Triceps

• Decline Dumbell Tricep extension (3 sets and 8-10 reps)
• Seated Triceps Press  (3 sets and 8-10 reps)
• Dip Machine (3 sets and 8-10 reps)
• Machine Triceps extension (3 sets and 8-10 reps)

Day 5

Legs

• Calf Press (3 sets and 8-10 reps)
• Calf Press on Leg Machine (3 sets and 8-10 reps)
• Standing Calf Raises (3 sets and 8-10 reps)
• Standing Dumb-bell Calf Raises (3 sets and 8-10 reps)

Abs

• Ab Crunch Machine (3 sets and 6-8 reps)
• Ab Roller (3 sets and 6-8 reps)
• Air Bike (3 sets and 6-8 reps)
• Cross body-crunch (3 sets and 6-8 reps)
• Crunches (3 sets and 6-8 reps)
• Exercise Ball Crunch (3 sets and 6-8 reps)
• Medicine Ball full twist (3 sets and 6-8 reps)

Heres a good website to show you examples of the type of exercises they do for Chest, Biceps, Shoulders, Triceps, Legs and Abs! Examples of exercises.