Weekly Gym Workout Plan for July Ig

//It a pretty weird plan Just 1 rest Day. :]

Day 1 Monday (Chest, Shoulder, Triceps)

Exercise	Sets X Reps	Muscles Groups
Bench Press	4 sets x 8-10	Chest
Shoulder Press	4 sets x 8-10	Shoulders
Triceps Dips	3 sets x 8-10	Triceps
Incline Dumbbell Press	3 sets x 8-10	Chest
Lateral Raises	3 sets x 10-12	Shoulders
Triceps Pushdown	3 sets x 8-10	Triceps

Day 2 Tuesday (Back, Biceps)

Exercise	Sets X Reps	Muscles Groups
Deadlift	4 sets x 8-10	Back
Pull-ups	4 sets x 6-8	Back
Barbell Rows	4 sets x 8-10	Back
Biceps Curls	3 sets x 8-10	Biceps
Lat Pulldowns	3 sets x 8-10	Back
Face Pulls	3 sets x 10-12	Rear Shoulders
Hammer Curls	3 sets x 8-10	Biceps

Day 3 Wednesday (Quads, Hamstrings, Calves)

Exercise	Sets X Reps	Muscles Groups
Squats	4 sets x 8-10	Quads
Romanian Deadlift	4 sets x 8-10	Hamstrings
Leg Press	3 sets x 8-10	Quads
Leg Curls	3 sets x 8-10	Hamstrings
Calf Raises	3 sets x 10-12	Calves
Lunges	3 sets x 8-10	Quads, Hamstrings

Day 4 Thursday (Chest, Back)

Exercise	Sets X Reps	Muscles Groups
Bench Press	4 sets x 8-10	Chest
Pull-ups	4 sets x 6-8	Back
Incline Dumbbell Press	3 sets x 8-10	Chest
Barbell Rows	3 sets x 8-10	Back
Dumbbell Flyes	3 sets x 10-12	Chest
Lat Pulldowns	3 sets x 8-10	Back

Day 5 Friday (Legs)

Exercise	Sets X Reps	Muscles Groups
Squats	4 sets x 8-10	Quads
Deadlift	4 sets x 6-8	Hamstrings
Leg Press	3 sets x 8-10	Quads
Bulgarian Split Squat	3 sets x 8-10	Hamstrings
Calf Raises	3 sets x 10-12	Calves
Lunges	3 sets x 8-10	Quads, Hamstrings

Day 6 Saturday (Shoulders, Arms)

Exercise	Sets X Reps	Muscles Groups
Shoulder Press	4 sets x 8-10	Shoulders
Lateral Raises	4 sets x 10-12	Shoulders
Tricep Dips	3 sets x 8-10	Triceps
Biceps Curls	3 sets x 8-10	Biceps
Front Raises	3 sets x 10-12	Shoulders
Hammer Curls	3 sets x 8-10	Biceps