Monthly Plan for 5 days with focus on Arm and Leg.

Dynamic program for strenght, ednurace and muscle mass.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Bicep Curl (Barbell)

Hammer Curl

Concentration Curl

Chest and back

Squat (Barbell)

Leg Press

Romanian Deadlift (Barbell)

Lunge (Dumbbell)

Seated Calf Raise

Standing Calf Raise

Russian Twist (Dumbbell)

Plank

Legs and Core

Stiff Leg Deadlift

Pull-Up (Weighted)

Bent Over Row (Dumbbell)

Lat Pulldown

Dip (Bodyweight)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Face Pull

Hanging Leg Raise

Shoulders and Core

Squat (Smith Machine)

Bench Press (Smith Machine)

Deadlift (Barbell)

Bicep Curl (EZ Bar)

Seated Dip (Machine)

Cardio

Full Body + Cardio

Bench Press (Dumbbell)

Dip (Weighted)

Cable Crossover

Skull Crusher (Barbell)

Tricep Kickback

Chest and Triceps

Front Squat (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Calf Raise (Leg Press)

Bicycle Crunch

Barbell Row

Chin-Up (Bodyweight)

T-Bar Row

Seated Row (Cable)

Preacher Curl (Barbell)

Reverse Bicep Curl (Dumbbell)

Back and Biceps

Seated Shoulder Press (Dumbbell)

Arnold Press

Rear Delt Fly (Cable)

Upright Row (Dumbbell)

Side Plank

Romanian Deadlift (Trap Bar)

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