1) Day 1: Chest and triceps

a. Stretching (min 5 mins), lift leg (10 each)

b. 10-50 X pushups
c. 10 forearm planks (max time 120 sec)
d. 50 X body weight squats
e. Horizontal bench - with dumb-bells (same motion as barbell)
i. 3 X 10 with 10 KG (build up to 20 kg)
f. Rope triceps push down (3 sets X 10)
g. Overhead triceps extension
i. 3 X 10 (start with 5 kg) and work up to 3 x 20 with 10 kg
ii. Do while sitting on bench, keep abs tight and back straight
h. Chest press machine (2 x 10)
i. Dips machine (2 x 10)

2) Day 2: back and biceps

a. bird dog and lift leg
i. Important to do slowly and not hyperextend
ii. Do 5 sets x 10 reps for bird dog
b. 10-50 X pushups
c. 10 forearm planks (max time 120 secs)
d. 50 X body weight squats
e. Roman chair (4 sets x 5 reps)
f. Dumbbell Row and/or dumb bell row machine
i. Important to keep body and abs taut
ii. 3 X 10 with 7,5 kg (work up to 10 kg)
g. Lat Pulldown (3 X 10)
h. Pullup machine (3 x 10)
i. Hammer curls – standing but back straight and abs tight
i. 3 x 10 – start with 10 kg and work up to 10 kg (3 X 20)
j. Dumb bell curls – standing but back straight and abs tight
i. 3 x 10 – start with 10 kg and work up to 10 kg (3 X 20)
k. Concentration curl
i. 3 x 15 – start with 5 kg and work up to 10 kg (3 X 10)

3) Day 3: Shoulders and Legs

a. stretching and lift leg (10 each)
b. 10-50 X pushups
c. 10 forearm planks (max time 120 secs)
d. 20 X body weight squats, 30 squats + shoulders with 5 kg dumbbells (work up to 7,5 kg)
e. Seated leg press (3 sets of 10 reps)
f. Dumb-bell lateral side raise
i. back straight and abs tight
ii. 3 x 10 – start with 7,5 kg and work up to 10 kg 3 X 20
g. Alternating dumb-Bell front raise
i. back straight and abs tight
 ii. 3 x 10 – start with 7,5 kg and work up to 10 kg 3 X 20
h. Shrugs
i. Shoulder press machine