Ok bro check it this is how ur going to do it This is a circuit so u move along it with little rest aight So before we start

you have to determine Ur 1RM This means the most weight u can lift for one time u dig like for example 50 kilos u can do only once if u put 55 u cant if u put 45 u can do like 3 u know so 50 kilo is ur 1RM u can guess it if u want just try n be as close as u can to it . so now what u have to do is so intensity of workout is 50 percent of ur 1RM ok so if 50 kilos is ur 1RM then u need to work wit 25 kilos ok so now the first routine is chest u have to move through these 3 exercise with a maximum of 20 sec of rest in between each move ok so the first move is the bench press you will choose the right weight ok then you will do them for 12 15 time as fast as possible but maintain form then when u done u rest for 20 sec then you move on to the next chest exercise which is the inclined you dig . now when u have finished the 3 of em rest for 2 minutes exactly and repeat it again then again 2 minutes and repeat ook so it looks summin like this Bench Press 12 15 50%1RM Rest 20 sec Inclined Bench press 12 15 50%1RM Rest 20 sec ButterFlies 12 15 50% 1RM Perform three times in a cycle Ok now rest 2 minutes and move on to the back routine Behind the neck pulldowns 12 15 50%1RM Rest 2o sec Reverse pull ups 12 15 50%1RM Rest 20 sec Seated Rows 12 15 50%1RM Perform three times in a cycle Rest 2 minutes and on to the shoulder routine

Military press 12 15 50%1RM Rest 20 sec Dumbell shoulder press 12 15 50%1RM Rest 20 sec Lateral Raises 12 15 50%1RM Perform three times in a cycle Rest 2 minutes and on to the bicep routine Preacher bench bicep curl 12 15 50%1RM Rest 20 sec Dumbell bicep curl 12 15 50%1RM Rest 20 sec Hammer raises 12 15 50%1RM Perform three times in a cycle Rest 2 minutes and on to the tricep routine Tricep pulldowns 12 15 50%1RM Rest 20 sec Reverse pulldowns 12 15 50%1RM Rest 20 sec Rope pull downs 12 15 50%1RM Perform three times in a cycle Rest 2 minutes on to the legs routine Squats 12 15 50%1RM Rest 20 sec Leg raise 12 15 50%1RM Rest 20 sec Hamstring Curl 12 15 50%1RM Rest 20 sec Calf raises 12 15 50%1RM