After a while, your body will get efficient at lifting and you will start to see a plateau in your progress. Mix it up! I try to implement some variation into my exercises to hit the muscles at different angles.

"Insanity: Doing the same thing over and over again and expecting different results"
                                                                 - Albert Einstein

This is my current gym program which I am following.

Duration: 60 minutes
Frequency: 5/week
Cardio: Nil (not yet)

Weak points:

  • Lat width
  • Legs
  • Chest

Gym gear: Wrist wrap x2, Wrist strap x2, Ipod

Day 1: (Legs)
- Squats
- Leg press
- Hack squat
- Leg extension

Day 2: (Chest + Triceps)
- Dumbbell chest press (Incline)
- Dumbbell fly (Incline)
- Dumbbell hip press
- Cables
- Skull Crushers
- Dips

Day 3: Rest

Day 4: (Back + Biceps)
- Weight pull up
- T Bar row
- Row (wide grip)
- Chin up
- Bicep curl (Dumbbell)
- Concentration curl

Day 5: (Lower back)
- Deadlift
- Lumbar extensions
- Hamstring curls
- Calf raises

Day 6: (Shoulders)
- Bent over lateral raises
- Lateral raises
- Shoulder press

Day 7: Rest

...Rinse and repeat...

Random exercises that I like to do:
- Farmer walks
- Muscle ups
- Isometric holds