Back,LISS Cardio, Abs

Exercise Name Set 1 Wt. Set 2 Wt. Set 3 Wt. Set 4 Wt. Set 5 Wt .
Reps Reps Reps Reps Reps

Pull Ups Max Max Max Max Max

Lat pull down 15 12 10 8 6

Superset with + + + + +
Reverse Grip Pull downs 15 12 10 8 6

Double Arm Rows Drops sets -3 15 12 10 8 6

drops drops drops drops drops

High Row 15 12 10 8 6
Superset + + + + +
Low Row 15 12 10 8 6

T Bar row Drops sets -3 15 12 10 8 6

drops drops drops drops drops

Pull Over 15 12 10 8 6

Cardio 20 mins - - - - -

Abs Machine Heavy 12 10 10 8 8

Leg Raises 20 25 30 30 30

Plank 1min 1min 1min - -