My Work Out Routine (A week period)

Day 1

Chest exercise:
Dumbbell press, Dumbbell fly, Cable Crossovers, Push ups and DIPS
(with 4 sets of 12-12-10-10 reps)

Triceps exercise:
French press, kick backs, extensions and triceps press
(with 4 sets of 12-12-10-10 reps)

Day 2

30 minutes of cardio exercise (Jogging)

Day 3

Back side (Lats) work out:
Straight Arm Pull-Down, Dips, Lying Dumbbell Raise, Rows, Lateral Pull

Down, Single Straight Arm Lateral Pull-Down and Backwards Pul
(with 4 sets of 12-12-10-10 reps)

Biceps exercise:
Incline Dumbbell Curl, Hammer Curl, Barbell Curl, Preacher Curl, Chin-Up
and Concentration Curls
(with 4 sets of 12-12-10-10 reps)

Day 4

Rest / 30 minutes of cardio exercise (Jogging)

Day 5

Continue day 1 Exercise

Day 6

Continue day 3 Exercise

Day 7

Rest / 30 minutes of cardio exercise (Jogging)

p/s
I will always ends my workout with abs exercise or legs exercise or both..

Abs exercises
Leg Lifts, Incline Leg Lifts, Incline Situps, Side Twists
(with 3 sets of 60-50-40 reps or until failure)

Yeah..!! Try my routine out now
It might slightly differ from the others but it works for me