WARM UP:-10Min running speed -6, POST WORKOUT CARDIO :- 30MIN CYCLING ,10 MIN RUNNING

SPEED -6

BACK-BICEPS

1:-lats pull down :-

15,12,10 - 4th set(drop set with increase weights rep 7,9,11)

2:-Bent over barball rowing :- Three set

weights:-5,7.5,10 reps:- 15,12,10

3.One arm dumbell rowing :-15,12,10

4. Seated rowing :-15,12,10

5. Rec press :-20 (empty road),15rep(5-5)kg,10rep(7.5-7.5)kg

BICEPS
1. BARBELL CURLS:- 15,12,10 (start with 2.5kg plates )

2. PREACHER CURLS:- 15,12,10 (start with 2.5kg plates )

3.INCLINE DUMBELL CURLS :- 15,12,10 (Start with 5kgs)

4.HAMMER CURLS :- 15,12,10 (Start with 5kgs)

CHEST-TRICEPS

1.FLAT BENCH PRESS + INCLINE PUSHUPS, 15,12,10

2.INCLINE BARBELL PRESS + NORMAL PUSHUPS 15,12,10

3.INCLINE BENCH FLIY (ROUND VARIATION)

4.DECLINE BARBELL PRESS 15,12,10

5. CROSS OVER , 3VARIATION EACH VARIANT 10 REPS , LOWER CHEST, MID CHEST , UPPER CHEST

TRICEPS

1. SKULL CRUSHER -15,12,10

2. SINGLE ARM TRICEPS EXTENSION -15,12,10

3.TRICEPS PUSH DOWN :-15,12,10

4. KICK BACK:-15,12,10
LEGS SHOULDER :-

1.STANDING SHOULDER BARBELL PRESS:-15,12,10(START WITH 5-5KG)

2. ALTERNATED DUMBELL PRESS :-15,12,10

3.SIDE LATERAL RAISE(SINGLE ARM) :-15,12,10 (EACH ARM)

4.BENT OVER LATERAL RAISE +REVERSE FLY:- 15,12,10

5. UPRIGHT:-15,12,10

6. SHRUGS :- FARMER WALK

LEGS

1.LED SQUATS :- 5 SETS ,2 WARMUP ,3 WORKING SETS ,10 REPS/SET

2.LEG CURLS :- 3 VARIATION :- 3 SETS :- 10-10-10

3.LEG PRESS:- (HEAVY) :- 3 SETS :-15,12,10

4.SUMO SQUATS :- (HEAVY):- 15,12,10

5. LEG EXTENSION:- (PULSE VARIATION) :- 15,12,10

6.GOOD MORNING :-15,12,10