DAY 1

CHEST/SHOULDER/TRICEPS
Chest:
Warm up 40 pushups
Flat Bench Press
Incline Dumbell press
Pectorial Fly
Pull Over

18,15,12
15,15,10
15,15,30*
15,15,30*

Shoulder:
Dumbell Press
Side Raise
Shrugs(HeavyWeight 20kgs)
Faiure

12,10,10
15,15,30*
15,15,till

Triceps
Pulley Press Down
Fick Back

3X20
3X20

10 Minutes Cycling

Drop set- Reduce weight after 10 reps

accordingly

DAY 2
BACK AND BICEPS
Back:
Warm up
Chin ups Back
Back Pulley Down
Bend over
Upper Back rowing
Dumbell Rowing

3X Max
3X15
3X15
4X12
3X10

Biceps:
Curling
Pre Chair Dumbell
Hammer Curl

3X20
3X30*
150 reps

5 min. running and 5 min. Brisk Walk

Protein Piyo

DAY 3
CARDIO and ABS
Warm up:
10 min treadmill walk
10 min cycling with n.joy (1 min fast 1min
slow)
Jumping
Side bending
Swiss ball side bend

300 reps
200 reps
50 reps

Abs:
4 Set (Circuit Training)(2 min Rest After Set)
Leg raises
20 reps
In & out
25 reps
Crunches
30 reps
Sit-ups
20 reps
Plank
30 Sec.
5 min Treadmill (running)

DAY 4 (REST)
DAY 5
LEGS
Warm Up
Free Squats
Wide Squats
Leg Extension
Leg Curls (hamstring)

50 reps
50 reps
80 reps
60 reps

Walking Lunges
Wall sit

30 reps
3X 30sec.

Calves

50 reps

DAY 6,7 REST (Sexxx)