Workout + number of repetitions
Weight is up to you to decide

7/7

Single-arm bicep curls 10/8/8/10/10
Hammer curls 10/10/10/10/10
Reverse bicep curls 10/10/10/10/10
Tricep pulls 5/12/12/12/12
Tricep extensions 5/12/12/11/10
Overhead tricep ext. 8/13/12/11/12
Crunches
Planks

7/8

Side raises 12/10/8/8/8
Forward raises 8/8/10/10/10
Rows 15/12/10/10/10
Shoulder shrugs 12/12/12/12/12
Decline flies 10/12/12/12/12
Pull downs 8/10/8/10/10

7/9

Squats 16/14/14/12/10
Leg ext. 13/12/10/8/8
Leg curls 16/16/14/14/12
Lunges 6/6/6/6/6
Jog

7/10

Bench press 8/8/8/7/7
Dumbbell flies 12/12/12/12/12
Bench press 7/7/8/8/10
Dumbbell flies 10/10/10/10/10
Pullovers 22/16/14/14/14

7/11

Single-arm bicep curls 10/8/10/8/10
Rows 15/12/12/10/10
Shoulder press 8/8/12/8/12
Dumbbell flies 10/10/10/8/8
Squats 8/8/8/8/8

7/14

Single-arm bicep curls 12/8/9/7/8
Hammer curls 7/10/8/8/8
Reverse bicep curls 8/12/10/10/10
Tricep pulls 15/15/15/15/12
Tricep ext. 12/10/8/10/10
Overhead tricep ext. 10/10/10/8/8

7/15

Squats 16/14/14/12/10
Leg ext. 13/10/8/8/8
Leg curls 16/15/14/14/12
Lunges 6/6/6/6/6
Jog

7/16

Side raises 14/12/10/10/10
Forward raise 10/10/12/10/8
Rows 15/12/10/12/10
Shoulder press 8/8/8/8/12
Pull downs 12/8/10/10/12

7/17

Bench press 10/8/8/7/7
Dumbbell flies 14/14/14/14/14
Bench press 8/7/8/10/10
Dumbbell flies 13/13/12/12/12
Pullover 22/16/14/14/14

7/18

Shoulder press 12/10/8/6/5
Pull ups 12/10/10/8/8
Bent over laterals 12/10/10/8/8
Shoulder shrugs 12/10/8/6/6
Press ups 12/10/8/8/8
Shoulder press 12/10/8/8/6
Single-arm bicep curls 12/8/8/8/8
Hammer curls 8/6/6/6/6
Shoulder press 12/10/10/10/10

7/21

Pull Ups 8/8/8
Bent over barbell row 15/15/15
Seated row 10/10/10
Close grip pull down 10/10/10
Rev grip bench press 15/15/15
Side raise 12/10/10
Front raise 10/10/10
Shoulder press 12/10/8
Squat 10/10/10
Seated row 12/10/10
Crunches

7/22

Bench press 8/8/8/8
Incline bench press 7/7/7/7
Dumbbell bench press 12/10/8/8
Pull overs 14/10/10/10
Cross overs 10/10/8/8
Barbell curl 15/10/8/8
Hammer curl 10/10/12/12
Concentration curls 9/10/12//12

7/23

Squats 10/8/8
Back lunge 9/6/6
Front lunge 6/6/6
Deadlifts 6/6/6
Curls 15/15/10
Hammer curl 15/15/12
Side curl 15/15/10

7/24

Close grip bench press 15/12/11/10/8
Dumbbell tricep extension 15/15/13/12/12
Skull crushers 15/8/10/10/10
Tricep kickbacks 15/15/15/15/15
Side raise 12/10/10/10/10
Front raise 10/11/11/11/11
Shoulder press 12/12/10/10/10
1 hand tricep extension 15/13/13/13/13
Crunches
Tricep extension 15/10
Side raise 15/12/10

7/25

1 hand curls 8/8/8/6
1 hand curls 7/7/8/8
Cable curl 12/10/8/8
Incline 1 hand curl 10/8/10/10
Bent over row 14/12/12/12
Row 10/9/9/12
Lawnmower 12/12/12/12
Barbell curl 15/12/10/10
Reverse grip curl 10/10/10/10
Row 12/10/10/10
Crunches

I’m going to try a new format just for the week of 7/28 by concentrating on chest and back exercises. I’ll add the routine here soon and whether it was effective. Update: It was effective, but joints didn’t appreciate it by the end of the week.

7/28

Bench press 8/8/6/5
Bench fly 5/6/8/10
Incline press 7/6/6/7
Incline fly 10/7/12/12
Pushups
Machine flies 25/25/25/25
Rows 20/13/11/11

7/29

Bench press 8/8/8/8
Bench fly 9/10/10/10
Incline press 8/8/10/10
Incline fly 10/10/10/10
Pushups
Machine flies 30/30/30/30
Rows 25/16/16/16

7/30

Squats 12/10/10
Back lunges 7/7/5
Front lunges 7/7/5
Deadlifts 8/8/8
Jog

7/31

Bench press 6/8/9/8
Bench fly 10/10/10/10
Incline press 9/9/9/9
Incline fly 12/12/10/8
Pushups
Machine flies 35/30/30/30
Rows 28/20/18/18
Single-arm bicep curls 10/8/10/12
Tricep ext. 16/14/10/10

8/1

Bench press 6/8/10/10
Bench fly 12/12/12/12
Incline press 10/8/9/10
Incline fly 12/12/10/8
Pushups
Machine flies 30/30/25/25
Rows 22/20/15/15