SL.

NO EXERCISES
1 DUMBELL SQUAT
2 LUNGES
3 DUMBELL WALK CALF RAISE
4 DUMBELL DEAD LIFTS
5 HAMMER CURL
6 DUMBELL PRESS SHOULDER
7 ARNOLD DUMBELL PRESS
8 DUMBELL CHEST FLY
9 DUMBELL CHEST PUSH
10 CLOSE GRIP PUSH UP
11 TRICEPS EXTENSION,SEATED AND STANDING VARIATIONS
12 STANDING TWIST
13 CHIN UP
14 PRONE PEDESTAL LEG LIFTS
15 CRUNCHES
16 BURPEES
17 GOOD MORNING
WARM UP
WARM DOWN

NOTE: 1) ADD
COMMENTS ONLY IF YOU DO THE WORKOUT, OR ELSE DELETE
COMMENTS OR LEAVE BLANC
2)FOLLOW THE WORKOUTS IN ORDER
3)WARM UP AND WARM DOWN IS MANDATORY
4)ALL EXERCISES SHOULD BE PERFORMED 3 SETS OF 8 REPS
5)REST BETWEEN SETS 1 MINUTE
6) REST TIME BETWEEN WORKOUT 2 MINUTES
ADVISORY WEIGHT MONDAY MONDAY
5 KG DUMBELL 17,3,1,6,13,15
5 KG DUMBELL
5 KG DUMBELL
7.5 KG DUMBELL
5 KG DUMBELL
2.5 KG-5 KG
5 KG
2.5 KG -5 KG
2.5 KG -5 KG
FREE BODY
5- 7.5 KG DUMBELL
10 KG-12 KG BARBELL
FREE BODY
FREE BODY
FREE BODY
FREE BODY
10 KG BARBELL
15 MINS WALK OR JOG
5 MINS WALK OR JOG
MONDAY COMMENTS TUESDAY TUESDAY
10,12,8,9,5,11,16
TUESDAY COMMENTS WEDNESDAY
10 MINS RUN, 1O MINS WEDNESDAY
WALK,14,15,16,13
WEDNESDAY COMMENTS THURSDAY THURSDAY
3,2,17,4,7,14,15,
THURSDAY COMMENTS FRIDAY FRIDAY
12,9,13,63,1,14,15,16
FRIDAY COMMENTS SATURDAY SATURDAY
10,13,5,14,15,16
SATURDAY COMMENTS SUNDAY
REST