Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Workout A Workout B Workout A

Knee Push Ups Squats Knee Push Ups
Reps:8-10 Reps:12-15 Reps:8-10
Sets:2-3 Sets:2-3 Sets:2-3
Rest:1 Min 30 Sec Rest:1 Min 30 Sec Rest:1 Min 30 Sec
Squats Incline Push Ups Squats
Reps:12-15 Reps:8-10 Reps:12-15
Sets:2-3 Sets:2-3 Sets:2-3
Rest:1 Min 30 Sec Rest:1 Min 30 Sec Rest:1 Min 30 Sec
Towel Pull Downs Split Squat Towel Pull Downs
Reps:8-10 Reps:8-10 Reps:8-10
Sets:2-3 Sets:2-3 Sets:2-3
Rest:1 Min 30 Sec Rest:1 Min Rest:1 Min 30 Sec
Lunges Bottle Bent Over Lunges
Reps:8-10 Row Reps:8-10
Sets:2-3 Reps:10-12 Sets:2-3
Rest:1 Min Sets:2-3 Rest:1 Min
Rest:1 Min
Bottle Over Head Calf Raises Bottle Over Head
Press Reps:12-15 Press
Reps:10-12 Sets:2-3 Reps:10-12
Sets:2-3 Rest:1 Min Sets:2-3
Rest:1 Min 30 Sec Rest:1 Min 30 Sec

Bottle Side Lateral Bottle Side Lateral Bottle Side Lateral

Raises Raises Raises
Reps:10-12 Reps:10-12 Reps:10-12
Sets:2-3 Sets:2-3 Sets:2-3
Rest:1 Min Rest:1 Min Rest:1 Min

1st Week 3rd Week- (Workout A- Monday, Friday) Workout B(Wednesday)

2nd Week 4th Week- (Workout A- Wednesday) Workout B ( Monday, Friday)