#WARM UP:- (DAILY) #LEGS:- (MONDAY)

SETS REPS SETS REPS

1) STRETCHING -- -- 1) SQUATS 4 10

2) PUSHUPS 10 10 2) LUNGES (F) 4 10

3) DIPS (BENCH) 10 10 3) EXPLOSIVE JUMPS 4 10

4) CHIN UPS 5 10 4) DEAD LIFT (CALF RAISE) 4 10

# SHOULDER:- (TUESDAY)
# ARMS:- (WEDNESDAY)
SETS REPS
BICEPS:- SETS REPS
1) DUMBBELL FLY 4 10
1) HAMMER CURL 4 10
2) DUMBBELL FRONT RAISE 4 10
2) DUMBBELL CURL 4 10
3) DUMBBELL PRESS 4 10
3) CONC. CURL 4 10
4) BARBELL PRESS (BEHIND) 4 10
4) BARBELL (WIDE) 4 10
5) BARBELL PRESS (FRONT) 4 10
5) BARBELL (CLOSE) 4 10
6) SHRUGS 4 10
#TRICEPS:-

#CHEST:- (THURSDAY) 1) SKULL CRUSHER 4 10

SETS REPS 2) KICK BACK 4 10

1) DUMBBELL FLY 4 10 3) OVERHEAD EXTN. 4 10

2) DUMBBELL PRESS 4 10
#ABS:- (SATURDAY)
3) BARBELL PRESS 4 10
SETS REPS

1) STANDARD CRUNCH 3 10

2) BICYCLES 3 10
#BACK:- (FRIDAY)
3) PLANK(KNEE 2 ELBOW) 3 10
SETS REPS
4) PLANK CROSSOVER 3 10
1) PULL UPS -- ---
5) 1 LEG HOLD 3 10
2) ONE ARM ROW 4 10
6) RUSSIAN TWIST 3 10
3) BENT OVER ROW 4 10
7) TOE TOUCHES 3 10
4) UPRIGHT ROW 4 10
8) LEG RAISE 3 10
5) T BARBELL 4 10
9) MOUNTAIN CLIMB 3 10
6) SHRUGS 4 10
10) HALF BURPEES 3 10