workout plan & Exercises 

Flat Barbell Bench Press
This is a great upper body exercise. It works the entire pectoral area,
deltoids, and triceps. The lats, biceps, and forearms also come into
play to help stabilize and balance the barbell.
Lie down on the flat bench press. Place your feet flat on the floor on
each side of the bench. Grab the bar with a wider then shoulder
width. Straighten your arms to lift the barbell off the rack. Position the
bar so it is at arms length over your chest.
Lower the barbell until it touches your chest then press the bar back
up until it is locked out at the starting position. As you lower the bar
keep your elbows tucked so that your upper arms are at a 45-degree
angles to the sides of your body. Do not let your upper arms go
straight out to the sides as this will place excess strain on the
shoulder joints.
Tip - you should always have a training partner spot you when doing
the bench press, just in case you need help lifting the barbell off your
chest.

Lat Pull Downs
The lat pulldown works the lats, rear deltoids, biceps, and forearms.
Attach a bar to a high pulley. Grab the bar a bit wider then shoulder
width. Sit down at the machine and place your knees under the knee
pad.
Straighten your arms and let your lats stretch. Hold this position for a
second. Arch your back and pull the bar down in front, try to touch the
bar to your chest. Hold this position for a second to maximize the
peak contraction, then straighten your arms to the starting position.
Tips - you can vary your grip to work your back from different angles.
(i.e. wide grip, narrow grip, overhand, underhand, etc.).

Seated Barbell Shoulder Press (aka "Military Press")

This is a basic shoulder exercise that works the front and side delts
and the triceps. It also works the upper chest and upper back as
secondary muscles.
Sitting on an upright bench. Grab the barbell with a wider then
shoulder width grip. Push the barbell directly upward until it is at arms
length above your shoulders. Lower the barbell down to the front of
your shoulders, then press it back to starting position.
This exercise can also be done lowing the barbell to back of the
head. But some people find that the behind the head version places
more stress on the shoulder joints.
Tip - you should always have a training partner spot you when doing
the barbell shoulder press, just in case you need help lifting the
barbell.

Standing Barbell Curls

This exercise is a basic movement that works the biceps and
forearms.
Grab a barbell with an underhand grip. Stand with your feet shoulder
width apart. Let the barbell hang in front of you at arms length. Keep
your elbows close to your torso at all times.
Moving only your forearms, use your bicep strength to curl the barbell
up to shoulder level. Hold this position for a second to maximize the
peak contraction in the biceps, then slowly lower the barbell to the
starting position.
Tip – Grabbing the barbell with a wider grip will work more of the
inner head of the biceps, helping to develop more muscle fullness.
Grapping the barbell with a closer grip will work more of the outer
head of the biceps, helping to develop more bicep peak.

Tricep Cable Push Downs

This exercise targets the outer head of the triceps.
Attach a bar to an overhead pulley. Stand in front of the pulley with
your feet shoulder width apart. Grab the bar with a narrow overhand
grip. Bend your arms fully and tuck your elbows close to your sides at
all times during the exercise.
Moving just your forearms push the bar down in an arc motion until
your arms are straight. Hold this position and squeeze your triceps for
a second to maximize the peak contraction. Then slowly lower to the
starting position.
Tips - do not let the weight plates touch during the exercise, keep the
tension on the tricep muscles. For variety you can use different bars
attached to the overhead pulley (i.e. rope, ez bar, V bar, etc.) to work
the muscles at different angles.