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Day.1-Lower body:
Day.3-Upper body:
Day.7-Full Rest
Important Points:
*The number on the left means “Set” and the right one means “Repetition” also called Rep. So
for example, next to an exercise if it is mentioned “2 x 10”, that means you have perform that
exercise 2 times for 10 repetitions each, so on and so forth.
For each Weight Exercise, try to increase Weights slightly every week if possible, or else every
two weeks, to increase intensity.
Drink water as and when required during each workout.
Try to Complete All Workouts within 1 Hour.
Always focus on good form with slow negatives. Full contraction and full relaxation in every rep.
Full Range of Motion in Each and every single set.
Be Active throughout the day, take as many steps as you can (Remember, increasing NEAT i.e.
Non Exercise Activity Thermogenesis is very IMPORTANT!).
If you cannot understand any exercise, recheck the form video provided, try to check it online or
ask someone. Do not attempt it based on your own thinking, one wrong move can cause injury.
Crunches: https://www.youtube.com/watch?v=Xyd_fa5zoEU
Planks: https://www.youtube.com/watch?v=pSHjTRCQxIw