Muscle

Sets

Reps

Reps

Reps

Flat Bench Press

inclined Dumbell Press
Decline Bumbell/barbell
press
Standing Cable Fly /
Butterfly
Push Ups

Set 1
12

Set 2
10

Set3
8

12

10

20

15

15+

15+

Should
ers

Dumbell Shoulder press

Dumbell front raise
Side lateral raise

2
2
2

10
20
10

8
15
8

Triceps

Dips
Bench Dips

2
2

12
15+

12
15+

Dumbell lunges

Squats

Leg press
Leg extensions
Lying leg curls
Seated calf raises

3
2
2
2

25 (without
weight)
25 (without
weight)
12
15
15
15

Back

Dead Lift
Bent over 2 dumbell row
Cable Pull down
Seated Cable row

2
3
3
2

12
12
12
10

10
10
10
8

Biceps

Barbell curl
Inclined Dumbell curl
Standing cable curl

2
2
2

12
10
12

10
8
10

20
20
20
30 sec

15
20
2
30 sec

Chest

Legs

Exercise

Running
Cardio

Cycle
Cross trainer

Abs

Leg raises
Reverse Crunches
Crunches
Plank

15

15

10

10

10
15
12
15

8
8

15
min
15
min
15
min
3
3
3
3

15
20
20
30 sec

SCHEDULE
Day
1

Day2

Legs Cardio
Abs

Day3

Day4

Chest

Cardio Back
Bicep
Abs
s

Shoulders
Triceps

Day5

Day6
Cardio
Abs

Notes:
1) Choose weight so that max reps you can do is equal to those mentioned in the sets
column
2) Sleep 8 hours
3) Drink 3 liters of water everyday
4) Eat Protein foods more during breakfast and lunch if you are going gym in the morning;
but if you are going
in evening take protein in dinner as well. Preferable to go in
morning though.
5) Try to take very less sugars and fats.