Checkout our other workout plans:
Whole Body Re-comp workout plan
Push Pull Split workout plan

Total Body Re-comp Workout Plan

Monday – Chest / Calves
Dumbell bench press
Working sets -> 4
Reps -> 7-10
Incline Bench press (smith machine if possible)
Working sets -> 4
Reps -> 7-10
Dumbell Fly press
Working sets -> 3
Reps ->10-15
Cable cross over
Work> to failure 50 reps straight
Stretching for 5 minuts using dumbelss on flat ben.. Do a chest fly and hold the dumbells there for 90 seconds. repeat 3 times

Calves
Standing calves raises – Sets 4 – Reps 20-25
Seated And weighted calve raises on machine sets 4 – reps – 12-15
calve raises on leg ress using toes sets 3 – reps 10-12

Tuesday – Back
Chin ups > Working Sets-4 Reps – 8-12
Barbell Rows(hands facing upside)> Working Sets -4 Reps – 8-10
Dumbell Rows > Working Sets – 3 Reps-8-10(each side)
Seated cable rows on machine Using long rod and wide grip > Sets-3 Reps – 8-10
Pull downs > Working sets -3 Reps – 8-12
Deadlifts (Weights should not touch the ground) -> Working Sets -3 Reps – 8-10
Stretching 5 minutes

Thursday – Shoulders
Seated dumbell side raises SUPERSET with 5kg plates side raises > working sets – 4 Reps – 10-15

Front dumbell raises SUPERSET with 10kg Plate raises > Working sets – 4 Reps – 10-15
Rear Shoulder Flyes on machine Superset with Rear Cable flyes Working sets 4 Reps – 10-15

Seated Dumbell Press – Sets 4 Reps – 8-10
Dumbell Shrugss SUperset With Upright Rowss Working sets – 4 Reps 10-15

Friday – Arms
Triceps –
Close Grip bench press on smith machine Working Sets- 4 Reps-8-10
Lean back on a bench to support your lower back and do behind the neck dumbell extensions > Working SEts – 4 Reps – 8-10
Tricep Push downs with hands facing upwards SUPERSETS with Rope pushdown
Working Sets – 4 Reps – 10-15

Biceps
Close Grip bicep curls on EZ bar > Working Sets 3 Reps 8-10
Preacher Curls Superset With Hammer CUrls > Working Sets – 3 Reps 8-10

Saturday – Legs

LEgs Extensions > Working sets – 4 Reps 12-15
Squats > Working Sets – 3 Reps 8-10
Legs Press > Working Sets – 3 Reps – 10-12
Lying Dumbell curls Superset with Stiff legged deadlifts > Working Sets 3 Reps 12-15
Seated machine leg curls Working Sets 3 – Reps 10-12