Hasan Raza

Legs workout. . .
Smith machine squats 5 sets 5 reps
Dumbell RDL 3 sets 10 reps
Leg curl 4 sets 12 ,10 ,8 , 8
Cable hip thrust 3 sets 10 reps
Leg extension 5 sets 10 , 8 , 8 , 6 , 6

Chest workout. . .
Bench press 5 sets 5 reps
Incline dumbbell press 3 sets 10 reps
Cable cross 3 sets 12 reps
Cable low to high 3 sets 15 reps
Parallel push ups 3 sets failure. . .

No captain just acting. . .

Arms workout
Triceps rope push down 5 sets 10reps
Skull crushers 4 sets 10 reps
Single arm push down 3 sets 10 reps
Seated overhead extension 4 sets 10 reps
Bicep barbell curl 4 sets 10 reps
Cable hammer curl 4 sets 10 reps
Preacher curl 4 sets 10 reps

Today back workout
Lat pulldown 7 sets 12 ,10,10,8,8,5,3 reps
Cable low rows 3 sets 10 reps
Close grip pulldown 4 sets 10 reps
Wide grip cable rows 4 sets 10 reps

Legs workout.
Squats 5 set 8 - 10 reps
Leg extension 6 sets 10 reps
Standing lungs 3 sets 10 reps
Leg curl 4 sets 10 reps
Hip thrust 4 sets 10 reps

Simplicity is good enough. . .