Exercises Sets Reps Tempo Rest

Day 1: Upper body push (chest, shoulders,

triceps)
Chest press machine 3-4 10-12 2-0-4-0 60-90 secs
Chest fly Machine or cables 3-4 10-12 2-2-4-0 60 secs
Shoulder press machines or standing
dumbells 3-4 10-12 2-0-4-0 60 secs
Machine tricep extension or Dumbell one
arm standing overhead extension 3-4 10-15 2-2-4-0 60 secs
Tricep rope pull down 3-4 10-15 2-2-4-0 60 secs

Day 2: Lower body front (quads + Abs)

Leg press machine 3-4 10-12 2-0-4-0 60-90 secs
Leg extension machine 3-4 10-12 2-2-4-0 60 secs
Step ups on box 3-4 10-12 2-2-4-0 60 secs
calf raises 3-4 10-15 2-2-4-0 60 secs
Abs machine 3-4 10-15 2-2-4-0 60 secs
Day 3: Upper body push (back & biceps)
Lat pull down cable machine 3-4 10-12 2-2-4-0 60-90 secs
Machine seated row 3-4 10-12 2-2-4-0 60 secs
Seated cable rows 3-4 10-12 2-2-4-0 60 secs
45 deg angled bench Dumbell curl 3-4 10-15 2-2-4-0 60 secs
Standing barbell curl against wall 3-4 10-15 2-2-4-0 60 secs
Day 4: Lower body front (quads + Abs)
Standing romanian stiff leg Dead lift with
barbell 3-4 10-12 2-2-4-0 60-90 secs
Leg curl seated 3-4 10-12 2-2-4-0 60 secs
Slow controled Step down off platform 3-4 10-12 2-2-4-0 60 secs
Calf raises 3-4 10-15 2-2-4-0 60 secs
Ab machine 3-4 10-15 2-2-4-0 60 secs
4 days a week Upper push Lower front Upper pull Lower back
Start off every workout with 15-20 mins
cardio to warm up at medium intensity to
break a sweat Bike or treadmill Bike or treadmill Row machine Bike or treadmill
Then spend 5 mins doing dynamic stretching: Windmills, chest strech across body, torso twists, hula hoop waist
circles, reach sky, waist and toe touch
Do the respective weight training day Day 1:Upper pushDay 2: Lower front Day 3:Upper pull Day 4: Lower back
Finish off workout with static stretching holding 15-30 secs each stretch: behind head elbow tricep stretch, across
body shoulder stretch, chest stretch on wall, standing reach for toe hamstring stretch
 Notes Weight Reps Set Weight Reps Set Weight Reps Set Weight Reps Set

Try heavy weight

Try heavy weight

Try heavy weight

Try heavy weight

Lower back