Day 1 (Chest & Triceps)

1st 2nd 3rd 4th

Exercise Remarks
Weight Reps Weight Reps Weight Reps Weight Reps
Running 20 mins
Chest
Inclined Dumbell Press 15 15 20 12 25 10 30 8
Inclined Dumbell Flyes 15 15 20 12 25 10 30 8
Dumbell Bench Press 15 15 20 12 25 10 30 8
Dips (Chest) / Pushups Superset - Failure
Triceps
Skull Crusher 10 15 10 15 15 12 15 12
Superset
Close-Grip Barbell Bench Press 25 15 35 12 45 10 55 8
Trcieps Push Down - Rope 50 15 60 12 70 10 80 8
Triceps Extension 15 15 15 15 20 12 20 12
Abs
Hanging Leg Raise 15 15 15 15
Ball Crunch 30 30 30 30
Leg Raise 25 25 25 25
Twist 30 30 30 30

Day 2 (Back & Biceps)

1st 2nd 3rd 4th
Exercise Remarks
Weight Reps Weight Reps Weight Reps Weight Reps
Running 20 mins
Back
Pull Ups 10 10 10 10
Bent Row 25 15 35 12 45 10 55 8
Lat Pulldown 50 15 60 12 70 10 80 8
One-arm Dumbell Row 20 15 25 12 30 10 35 8
Straight-arm Pulldown 30 15 40 12 50 10 60 8
Biceps
Inclined Dumbell Curl 10 15 10 15 15 10 15 10
Spider Curl 10 15 15 12 20 10 25 8
Superset
Hammer Curls 10 15 15 20 20 10 25 8
Calves
Standing Calf Raise 35 30 45 25 55 20 65 15
Seated Calf Raise 35 30 45 25 55 20 65 15

Day 3 (Rest Day)

 Day 4 (Leg Day)
1st 2nd 3rd 4th
Exercise Remarks
Weight Reps Weight Reps Weight Reps Weight Reps
Running 20 mins
Legs
Deadlift 25 15 35 12 45 10 55 8
Standing Leg Curl 10 15 20 12 30 10 40 8
Leg Extension 30 15 40 12 50 10 60 8
Lying Leg Curl 10 15 10 15 20 10 20 10
Squats 25 15 35 12 45 10 55 8
Leg Press 45 15 70 12 95 10 120 8
Abs
Hanging Leg Raise 15 15 15 15
Ball Crunch 30 30 30 30
Leg Raise 25 25 25 25
Twist 30 30 30 30

Day 5 (Shoulder)
1st 2nd 3rd 4th
Exercise Remarks
Weight Reps Weight Reps Weight Reps Weight Reps
Running 20 mins
Shoulders
Dumbell Shoulder Press 15 15 20 12 25 10 30 8
Side Lateral Raise 10 15 15 12 20 10 25 8
Reverse Flyes 10 15 15 12 20 10 25 8
Plate Raise Overhead 25 15 25 15 25 15 25 15
Upright Row 40 15 50 12 60 10 70 8
Shrugs 40 15 40 15 40 15 40 15
Calves
Standing Calf Raise 35 30 45 25 55 20 65 15
Seated Calf Raise 35 30 45 25 55 20 65 15

Day 6 (Rest Day)

Day 7 (Active Rest Workout)

1st 2nd 3rd 4th
Exercise Remarks
Weight Reps Weight Reps Weight Reps Weight Reps
Squats 25 15 35 12 45 10 55 8
Dumbell Bench Press 15 15 20 12 25 10 30 8
 Bent Row 25 15 35 12 45 10 55 8
Dumbell Shoulder Press 15 15 20 12 25 10 30 8
Leg Extension 30 15 40 12 50 10 60 8
Lying Leg Curl 10 15 10 15 20 10 20 10
Dumbell Curl 10 15 15 12 20 10 25 8
Side Lateral Raise 10 15 15 12 20 10 25 8