One Day One muscle workout plan for body-building

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One Day One muscle workout plan for body-building

Warmup: 

  • Skipping rope
  • Hand rotation - clockwise and anticlockwise
  • Pushups
  • Squat

Monday (Back)
Pull-ups
Bend over dumbbell
Lat pulldown
Seated rowing
Deadlift

Tuesday (Biceps)
Chin-ups
Barbell curl
Barbell close grip (optional one or more sets)
Dumbbell Incline curl
Cable overhead curl
Dumbbell seated concentration curl
Dumbbell hammer curl

Wednesday (Chest)
Bench pushup
Barbell bench press
Barbell Incline Bench press
Barbell decline bench press
Dumbbell fly
Cable inner chest press
Dumbbell lying pullover (optional)

Thursday (Triceps)
Close triceps pushup
Barbell close grip bench press
Dumbbell standing one arm triceps
Dumbbell standing double-arm triceps
Cable rope high pulley overhead
Cable triceps pushdown
Dumbbell standing triceps kickback
Single bench Triceps dips

Friday (Legs)
Squats
Barbell squats
Dumbbell Lunges (optional)
Dumbbell squats to a bench (optional)
Leg extension machine
Leg curl machine
Bodyweight calf raises

Saturday (Shoulder)
Dumbbell standing press
Dumbbell lateral raises
Dumbbell front raises
Cable one arm reverse fly
Barbell upright row

Sunday (Rest day)

Optionally I do Abs, Forearms, cardio workout depending upon my energy and time.

Tuesday(Abs upper and lower)
Crunches
Leg raises
Hanging leg raises
Hanging knee raises
Plank

Wednesday (Forearms)
Barbell palms-up wrist curl
Barbell palms down reverse curl
Dumbbell Wrist twister

Thursday (Abs sides)
Barbell side twist
Dumbbell side bends

Saturday (Cardio)
Treadmill walk
Elliptical trainer (cross-trainer)

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