Here is a workout plan to help you bulk up and target the specific muscle groups you mentioned: Monday: Upper Chest and Biceps Barbell Bench Press (3 sets of 8-12 reps) Dumbbell Flys (3 sets of 8-12 reps) Incline Dumbbell Bench Press (3 sets of 8-12 reps) Dumbbell Bicep Curls (3 sets of 8-12 reps) Hammer Curls (3 sets of 8-12 reps) Tuesday: Middle Chest, Triceps, and Shoulders Flat Dumbbell Bench Press (3 sets of 8-12 reps) Cable Crossovers (3 sets of 8-12 reps) Skull Crushers (3 sets of 8-12 reps) Overhead Dumbbell Extension (3 sets of 8-12 reps) Dumbbell Lateral Raises (3 sets of 8-12 reps) Dumbbell Front Raises (3 sets of 8-12 reps) Wednesday: Rest day Thursday: Lower Chest, Back, Traps, and Abs Decline Dumbbell Bench Press (3 sets of 8-12 reps) Bent-Over Barbell Rows (3 sets of 8-12 reps) Lat Pulldowns (3 sets of 8-12 reps) Dumbbell Shrugs (3 sets of 8-12 reps) Hanging Leg Raises (3 sets of 8-12 reps) Cable Crunches (3 sets of 8-12 reps) Friday: Arms and Legs Barbell Curls (3 sets of 8-12 reps) Tricep Pushdowns (3 sets of 8-12 reps) Dumbbell Wrist Curls (3 sets of 8-12 reps) Dumbbell Reverse Wrist Curls (3 sets of 8-12 reps) Squats (3 sets of 8-12 reps) Deadlifts (3 sets of 8-12 reps) Leg Press (3 sets of 8-12 reps) Saturday: Rest day Sunday: Rest day