Legs : - Sides : - Triceps : -

Barbell Squats Side Leg Raise Barbell Tricep Ext.

Dumbell Squats Back Leg Raise Dips
Good Morning Dumbell Side Bends Dumbell Tricep Ext.
Squats Seated Tricep Ext.
Dips
Calves : - Chest : - Shoulder : -

Standing Barbell calf raise Push Ups Front Press

Rope Skip Incline Push Ups Back Press
Diamond/Close Grip Push Ups Upright Row
Hips : - Wide Grip Incline Push Ups Lateral Raise
Hip Raise Wide Grip Push Ups Front Raise
Front Weighted Raise
Abs : - Biceps :- Back : -

Crunches Barbell Curl Deadlif

Sit Ups Dumbell Curl T Bar Row
Leg Raise 21 Dumbell Shrug
Planks Hammer Curl Bent Over Row
Flat bench Lyring Leg raise Concentration Curl T Bar Row
Preacher Curl Barbell Shrug
Monday : - Chest Sides Biceps
T : - Legs Abs Triceps
W : - Back Hips Calves
T : - Shoulders Sides Chest
F : - Biceps Legs Abs
S : - Triceps Back Hips
S : - Calves Shoulders Random
 Calories Protein
Chicken (250g) 500 50g
Milk + Protein (500ml) 400 36g
Milk(500ml) + Oats + Egg white (6) 560 40g
Egg White (6) 105 20g

Whole Egg (1) 80 6g

Paneer (100g) 338 23g
Raj Kachori 280 7g
Pulses (300g) + roti/rice 500 20g
Beans + roti/rice 700 20g
 Saturday : -

S. No. Chest Week 1 Week 2 Week 3 Week 4 Week 5

Weights / Reps

1 Push ups 10,10,8,8

2 Barbell Bench Press 12,12,12,10 (20kg)
3 DumbBell Bench Press 12,10,10,8 (20kg)
4 Close Grip Barbell Bench Press 12,10,10,8 (15kg)
5 DUMBBELL FLYES 15,15,12,12 (10kg)
6 DUMBBELL Pullover 10,10,10,8 (10kg)
7 Barbell Pullovers 10,10,8,8 (10kg)
8 Exercise Ball Push Ups 10,8,8,8
 Sunday : -

S. No. Biceps Week 1 Week 2 Week 3 Week 4 Week 5

Weights / Reps

1 Barbell Curls 12,12,10,10 (10kg)

2 Close Grip Barbell Curls 12,12,10,10 (10kg)
3 Barbell Curls 8,8,8,6 (15kg)
4 Reverse Grip Barbell Curls 8*4 (10kg)
5 Dumbells 10,10,8,8 (10kg)
6 Hammer 10,10,8,8 (10kg)
7 Concentration 12,10,8,8 5kg)
8 21 18*4 (15kg)
 Monday : -

Abs : - Week 1 Week 2 Week 3 Week 4 Week 5

Weights / Reps

1 Bent Knee Abdominal Hip Raises 12,12,10,10

2 Flat Bench Abdominal Leg Pull Ins 15,12,10,10
3 Leg Lifts 15,12,12,10
4 Abdominal Flutter Kicks 30s*4
5 Crunches 20*4
6 Planks 1min*4
7 Sit Ups 10*4
 Tuesday : -

S. No. Shoulders Week 1 Week 2 Week 3 Week 4 Week 5

Weights / Reps

1 Dumbbell Press 15,15,12,12 (10kg)

2 Front Dumbbell Raise 10,10,8,8 (10kg)
3 Front Deltoid Plate Raise 12,12,10,10 (10kg)
4 Front Barbell Press 8*4 (20kg)
5 Back Barbell press 12,12,10,10 (15kg)
6 Front barbell raise 10*4(10kg)
7 Upright Barbell Rows 8*4(20kg)

Hips and Sides : - Week 1 Week 2 Week 3 Week 4 Week 5

Weights / Reps

1 Lying Butt Bridge 12*4

2 Walking Dumbbell Lunges 12*4
3 Side Leg Raises 12*4
4 Dumbell Sides 25*4
5 Back Leg Raises 25*4
 Wednesday : -

S. No. Back and Legs Week 1 Week 2 Week 3 Week 4 Week 5

Weights / Reps

1 Barbell Deadlifts
2 Bent Over Barbell Rows
3 Two Arm Dumbbell Rows
4 One Arm Barbell Rows
5 One Arm Dumbbell Rows
6 Reverse Grip Bent Over Rows
7 Barbell Romanian Deadlifts
8 Stiff-Legged Dumbbell Deadlifts
9 T-Bar Rows
10 PullUps
11 Squats
 Thursday : -

S. No. Triceps Week 1 Week 2 Week 3 Week 4 Week 5

Weights / Reps

1 Dips 15*4
2 Standing Barbell extensions 15,12,12,10 (10kg)
3 Seated Barbell extensions 15,15,12,12 (10kg)
4 Standing Dumbbell Extensions 15,15,12,12 (15kg)
5 Seated Dumbbell Extensions 15,15,12,12 (15kg)
6 Lying Low Barbell Extensions 12,12,10,10 (5kg)
7 Skull Crushers 8*4(10kg)

Abs : - Week 1 Week 2 Week 3 Week 4 Week 5

Weights / Reps

1 Bent Knee Abdominal Hip Raises 12,12,10,10

2 Flat Bench Abdominal Leg Pull Ins 15,12,10,10
3 Leg Lifts 15,12,12,10
4 Abdominal Flutter Kicks 30s*4
6 Crunches 20*4
7 Planks 1min*4
8 Sit Ups 10*4
 Friday : -

Hips and Sides : - Week 1 Week 2 Week 3 Week 4 Week 5

Weights / Reps

1 Lying Butt Bridge 12*4

2 Walking Dumbbell Lunges 12*4
3 Side Leg Raises 12*4
4 Dumbell Sides 25*4
5 Back Leg Raises 25*4