work out program

Chest Press    6 reps  4 sets
Shoulder press  6 reps  4 sets 
Pec fly on DAP  6 reps 4 sets 
Front Raises   6 reps  4 sets
Pull Down   6 reps 4 sets 
Pull ups    15 reps  3 sets (each set a different hand position for example.. 1st set palms facing forward, 2nd palms faceing sideways 3rd palms facing you) palms facing forward does your pecs abs triceps and lower core, palms facing sideways does back, shoulders core and biceps, palms facing you works biceps, triceps, back and core.

Bicep curl 6 reps 4 sets
Push Ups  20 reps 2 sets
Calf raises 10 reps 3 sets
quads 10 reps 3 sets
Lunges  6 reps 4 sets