#1 : Squats : 12 reps x 4 sets. 
Leg press : 12 reps x 4 sets. 
Leg Extension : 12 reps x 4 sets. 
Calves Press : 12 reps x 4 sets. 

----------------------------------------- 
Dumbbell Shoulder press : 12 reps x 3 sets 
Bent Over dumbbell Row : 12 reps x 3 sets 
Dumbbell Upright row : 12 reps x 3 sets

----------------------------------------------------------- 

#2 : Tricep, bicep and back workout. 

Bicep : 
Seated Dumbbell curl : 12 reps x 3 (Prefered both arms at the same time) 
Cable curl : 12 reps x 3 

Tricep : 
Cable tricep Extension : 12 reps x 3-4
Single hand Cable tricep extension : 12 reps x 2 (Each arm) 

Back : 

Seated Cable row : 12 reps x 3 
Lat Pull Down : 12 reps x 3.

===========================================================


Abs (End of work out)EVERYDAY :
Crunches : 20 x 4-6 (Start with 4 if you can't do 6) 

Side crunches : 12 x 3-5 (Each side). 

Hanging leg Raises : 15 x 4.