WEEK I

Monday (3 sets each)

SUPER SET 1
Bench (8)
Wide Grip Cable
Pull Downs (12)

SUPER SET 2
Dumbell Incline
Press (8)
Seated Cable
Rows (12)

SUPER SET 3
Machine Chest
Press (8)
Bent Over Row
(12)

SUPER SET 4
Cable Crossover
Flys (8)
Close Grip Cable
Pull Downs (12)

SUPER SET 5
Hanging Knee
Raises (8)
Swiss Ball Leg
Roll In (12)

Tuesday (3 sets each)

Abs
Wednesday (3 sets each)
SUPER SET 1
Standing Dumbell
Curl (8)
Bodyweight Dips
(12)

SUPER SET 2
Cable Straight Bar
Curls (8)
Cable V Bar Press
Down (12)

SUPER SET 3
Seated Dumbell
Curls (8)
Cable Press Down
(12)

SUPER SET 4
Planks
(30 seconds)
Cobra Pose
(30 seconds)

Thursday (3 sets each)

Abs
Friday (3 sets each)
SUPER SET 1
Bench (8)
Wide Grip Cable
Pull Downs (12)

SUPER SET 2
Dumbell Incline
Press (8)
Seated Cable
Rows (12)

SUPER SET 3
Machine Chest
Press (8)
Bent Over Row
(12)

SUPER SET 4
Cable Crossover
Flys (8)
Close Grip Cable
Pull Downs (12)

SUPER SET 5
Hanging Knee
Raises (8)
Swiss Ball Leg
Roll In (12)