Gym Routine

Not doing more than 12 reps, will cost my gym time 

# Common gym (every day) ( 30 + 10 = 40 minutes max)
1. Pull Up  - 5 mins
2. Overhead press/chest press - 5 mins
3. Squat (2-4 sets) - 5 mins
4. Dumbbell Lateral raises (2-4 sets) - 5 mins
5. Dumbbell Front raises (2-4 sets) - 5 mins
6. Machine Lat Pull-down (2-4 sets) - 5 mins
7. Forearms Exercise ( ending optional ) 
8. ABS Exercise ( ending optional - prefer pull day ) - 10 mins

# Leg Day ( Lower body Exercise ) - Sat, & Tue - 20 minutes
1. Squat (2-6 sets) -  5 mins
2. Leg upper press (2-6 sets) - 5 mins
3. Leg extension (2-6 sets) - 5 mins
4. Leg calf raises (2-6 sets) - 5 mins

# Push day ( Chest, Shoulders, and Triceps ) - Sun, & Wed - (max - 55 minutes)
1. Decline Pushup (2-4 sets) 5 minutes
2. Bench press - 5 minutes 
3. Dumbbell overhead press (2-4 sets) - 10 minutes
4. Dumbbell Overhead Tricep extension (2-4 sets) - 5 minutes
5. Diamond push up (2-4) sets - 5 minutes
6. Long head (2-4 sets) - 5 minutes
7. Dip (2-4 sets) - 5 minutes
8. Machine front press (2-4 sets) - 5 minutes
9. Machine Chest fly (2-4 sets) - 5 minutes
10. cable triceps (2-4 sets) - 5 minutes

# pull day ( back, biceps, and rear delts ) - Mon, & Thus (max 35 minutes)
2. One arm single row (2-4 sets) 10 minutes
3. Seated cable row (2-4 sets) - 5 minutes
4. Barbell row (2-4 sets) - 5 minutes
5. Dumbbell curl (2-4 sets) 5  minutes
6. Hammer curl (2-4 sets) 5 minutes
7. Bicep barbell (2-4 sets) 5 minutes


# Notable 
1. Wider upper traps 
2. forearms