DAY 1 (CHEST and BACK + Core) DAY 4 (CHEST and BACK + Core)

WARM UP REST REP X SET EXERCISE REST REP X SET STRETCHING WARM UP REST REP X SET EXERCISE REST REP X SET STRETCHING
Spot Jogging 60 Seconds 1 min Incline Push ups As min possible 50 Spot Jogging 60 Seconds 1 min Decline Push ups As min possible 50
Arm rotation No 15-2 Incline Dumbell Press + Barbell rowing 60-90 Sec 12 + 10 (Both) Simultaneously - 3 Set Pectorial Stretch Arm rotation No 15-2 Flat Bench Press + Barbell rowing 60-90 Sec 12 + 10 (Both) Simultaneously - 3 Set Pectorial Stretch
Side twist No 15-2 Floor Dumbell Press + Lat pull down 60-90 Sec 12 + 15 (Both) Simultaneously - 3 Set Child pose Side twist No 15-2 Flat Dumbell Fly + Dumbell Rear fly 60-90 Sec 12 + 15 (Both) Simultaneously - 3 Set Child pose
Shoulder rotation No 15-2 Flat Dumbell Fly + Single Arm rowing 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set Lat Stretch Shoulder rotation No 15-2 Decline Press + Lat Pull down (Behind neck) 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set Lat Stretch
Pull over + Dumbell rear fly 60-90 Sec 15 + 12 (Both) Simultaneously - 3 Set Cross Over + Seated Rowing 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set
Pull Ups 60-90 Sec 3 Set Failure Push ups 3 Set Failure
Core Core
Superman Pulse 30 - 30 Flutter Kicks 30 - 30 - 30
Palm plank to Elbow Plank 15 - 15 Russian Twist 15 - 15 - 15 (Each)
Side Plank 40 - 40 Sec Scissors 40 - 40 - 40

DAY 2 (Shoulder + Arm) DAY 5 (Shoulder + Arm)

WARM UP REST REP X SET EXERCISE REST (Seconds) REP X SET STRETCHING WARM UP REST REP X SET EXERCISE REST (Seconds) REP X SET STRETCHING
Spot Jump 1 Min Military Press 45-60 Sec 15-12-10 Cross arm Spot Jump 1 Min Military Press 45-60 Sec 15-12-10 Cross arm
Side Arm throw 15-15 Upright Rows 45-60 Sec 12-12-12 One hand spine Side Arm throw 15-15 Lateral Raise 45-60 Sec 12-12-12 One hand spine
Jumping jacks 100 Dumbell Shrugs 45-60 Sec 15-15-15 Biceps stretch Jumping jacks 100 Front Raise (Dumbell) 45-60 Sec 12 -12 -12 Biceps stretch
Dumbell Curl + Triceps Extension 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set Wide Grip Dumbell Curl + Close Grip Bench press 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set
Reverse Barbell curl + Skull Crusher 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set Seated Hammer Curl + Triceps Push down (Reverse grip) 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set
Wall Support Barbell Curl + triceps Kick back 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set Concentration Curl + Skull Crusher 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set
Hand Stand (wall Support) 3 Set Failure Shrugs 15 - 15 - 15

DAY 3 (Full Legs) DAY 6 (Full Legs)

WARM UP REST REP X SET EXERCISE REST REP X SET STRETCHING WARM UP REST REP X SET EXERCISE REST REP X SET STRETCHING
Side Leg Raise 15 - 15 Walking Lunges 45-60 Sec 15 - 15 - 15 Quad Stretch Side Leg Raise 15 - 15 Weighted Wide Squat 45-60 Sec 15 - 15 - 15 Quad Stretch
Front Kick 15 - 15 Narrow Squat Dumbell (Hold Dumbell) 45-60 Sec 10 - 10 - 10 Hamstring Stretch Front Kick 15 - 15 Reverse Lunged (With Dumbell) 45-60 Sec 10 - 10 - 10 Hamstring Stretch
Hip Rotation 20 - 20 Sumo Squats 45-60 Sec 15 - 15 - 15 Glutes Hip Rotation 20 - 20 Bulgarian Squat Hold (With Dumbell) 45-60 Sec 15 - 15 - 15 Glutes
Calf Raises 20 -20 Side Donkey kicks 45-60 Sec 20 - 20 (Each) Calf Stretch Calf Raises 20 -20 Jump Squat 45-60 Sec 20 - 20 (Each) Calf Stretch
Wall Sit 60 - 60 Sec Glute Bridge Hold 45-60 Sec 120 Sec (2 Times) Wall Sit 60 - 60 Sec Donkey Kick 45-60 Sec 120 Sec (2 Times)
Weighted Squat 12 - 12 -12 Leg Press (Narrow Feet) 45-60 Sec 10 - 10 - 10
Jumping Lunges (Finisher) 50 (each side) Jumping jacks (Finisher) 200

Abs
V Crunches 15
Plank Jacks 30 Sec
Scissors 30
AFTER CIRCUIT 2 MIN REST 2 Min

DAY 7 (CHEST and BACK + Core) DAY 10 (CHEST and BACK + Core)
WARM UP REST REP X SET EXERCISE REST REP X SET STRETCHING WARM UP REST REP X SET EXERCISE REST REP X SET STRETCHING
Spot Jogging 60 Seconds 1 min Incline Push ups As min possible 50 Spot Jogging 60 Seconds 1 min Decline Push ups As min possible 50
Arm rotation No 15-2 Incline Dumbell Press + Barbell rowing 60-90 Sec 12 + 10 (Both) Simultaneously - 3 Set Pectorial Stretch Arm rotation No 15-2 Floor Dumbell Press + Barbell rowing 60-90 Sec 12 + 10 (Both) Simultaneously - 3 Set Pectorial Stretch
Side twist No 15-2 Floor Dumbell Press + Lat pull down 60-90 Sec 12 + 15 (Both) Simultaneously - 3 Set Child pose Side twist No 15-2 Floor Dumbell Fly + Dumbell Rear fly 60-90 Sec 12 + 15 (Both) Simultaneously - 3 Set Child pose
Shoulder rotation No 15-2 Flat Dumbell Fly + Single Arm rowing 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set Lat Stretch Shoulder rotation No 15-2 Incline Press + Lat Pull down (Behind neck) 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set Lat Stretch
Pull over + Dumbell rear fly 60-90 Sec 15 + 12 (Both) Simultaneously - 3 Set Cross Over + Seated Rowing 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set
Pull Ups 60-90 Sec 3 Set Failure Push ups 3 Set Failure
Core Core
Superman Pulse 30 - 30 Flutter Kicks 30 - 30 - 30
Palm plank to Elbow Plank 15 - 15 Russian Twist 15 - 15 - 15 (Each)
Side Plank 40 - 40 Sec Scissors 40 - 40 - 40

DAY 8 (Shoulder + Arm) DAY 11 (Shoulder + Arm)

WARM UP REST REP X SET EXERCISE REST (Seconds) REP X SET STRETCHING WARM UP REST REP X SET EXERCISE REST (Seconds) REP X SET STRETCHING
Spot Jump 1 Min Military Press 45-60 Sec 15-12-10 Cross arm Spot Jump 1 Min Military Press 45-60 Sec 15-12-10 Cross arm
Side Arm throw 15-15 Upright Rows 45-60 Sec 12-12-12 One hand spine Side Arm throw 15-15 Lateral Raise 45-60 Sec 12-12-12 One hand spine
Jumping jacks 100 Dumbell Shrugs 45-60 Sec 15-15-15 Biceps stretch Jumping jacks 100 Front Raise (Dumbell) 45-60 Sec 12 -12 -12 Biceps stretch
Dumbell Curl + Triceps Extension 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set Wide Grip Dumbell Curl + Close Grip Bench press 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set
Reverse Barbell curl + Skull Crusher 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set Seated Hammer Curl + Triceps Push down (Reverse grip) 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set
Wall Support Barbell Curl + triceps Kick back 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set Concentration Curl + Skull Crusher 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set
Hand Stand (wall Support) 3 Set Failure Shrugs 15 - 15 - 15

DAY 9 (Full Legs) DAY 12 (Full Legs)

WARM UP REST REP X SET EXERCISE REST REP X SET STRETCHING WARM UP REST REP X SET EXERCISE REST REP X SET STRETCHING
Side Leg Raise 15 - 15 Walking Lunges 45-60 Sec 15 - 15 - 15 Quad Stretch Side Leg Raise 15 - 15 Weighted Wide Squat 45-60 Sec 15 - 15 - 15 Quad Stretch
Front Kick 15 - 15 Narrow Squat Dumbell (Hold Dumbell) 45-60 Sec 10 - 10 - 10 Hamstring Stretch Front Kick 15 - 15 Reverse Lunged (With Dumbell) 45-60 Sec 10 - 10 - 10 Hamstring Stretch
Hip Rotation 20 - 20 Sumo Squats 45-60 Sec 15 - 15 - 15 Glutes Hip Rotation 20 - 20 Bulgarian Squat Hold (With Dumbell) 45-60 Sec 15 - 15 - 15 Glutes
Calf Raises 20 -20 Side Donkey kicks 45-60 Sec 20 - 20 (Each) Calf Stretch Calf Raises 20 -20 Jump Squat 45-60 Sec 20 - 20 (Each) Calf Stretch
Wall Sit 60 - 60 Sec Glute Bridge Hold 45-60 Sec 120 Sec (2 Times) Wall Sit 60 - 60 Sec Donkey Kick 45-60 Sec 120 Sec (2 Times)
Weighted Squat 12 - 12 -12 Leg Press (Narrow Feet) 45-60 Sec 10 - 10 - 10
Jumping Lunges (Finisher) 50 (each side) Jumping jacks (Finisher) 200

Abs
V Crunches 15
Plank Jacks 30 Sec
Scissors 30
AFTER CIRCUIT 2 MIN REST 2 Min

DAY 13 (CHEST and BACK + Core) DAY 16 (CHEST and BACK + Core)
WARM UP REST REP X SET EXERCISE REST REP X SET STRETCHING WARM UP REST REP X SET EXERCISE REST REP X SET STRETCHING
Spot Jogging 60 Seconds 1 min Incline Push ups As min possible 50 Spot Jogging 60 Seconds 1 min Decline Push ups As min possible 50
Arm rotation No 15-2 Incline Dumbell Press + Barbell rowing 60-90 Sec 12 + 10 (Both) Simultaneously - 3 Set Pectorial Stretch Arm rotation No 15-2 Floor Dumbell Press + Barbell rowing 60-90 Sec 12 + 10 (Both) Simultaneously - 3 Set Pectorial Stretch
Side twist No 15-2 Floor Dumbell Press + Lat pull down 60-90 Sec 12 + 15 (Both) Simultaneously - 3 Set Child pose Side twist No 15-2 Floor Dumbell Fly + Dumbell Rear fly 60-90 Sec 12 + 15 (Both) Simultaneously - 3 Set Child pose
Shoulder rotation No 15-2 Flat Dumbell Fly + Single Arm rowing 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set Lat Stretch Shoulder rotation No 15-2 Incline Press + Lat Pull down (Behind neck) 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set Lat Stretch
Pull over + Dumbell rear fly 60-90 Sec 15 + 12 (Both) Simultaneously - 3 Set Cross Over + Seated Rowing 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set
Pull Ups 60-90 Sec 3 Set Failure Push ups 3 Set Failure
Core Core
Superman Pulse 30 - 30 Flutter Kicks 30 - 30 - 30
Palm plank to Elbow Plank 15 - 15 Russian Twist 15 - 15 - 15 (Each)
Side Plank 40 - 40 Sec Scissors 40 - 40 - 40

DAY 14 (Shoulder + Arm) DAY 17 (Shoulder + Arm)

WARM UP REST REP X SET EXERCISE REST (Seconds) REP X SET STRETCHING WARM UP REST REP X SET EXERCISE REST (Seconds) REP X SET STRETCHING
Spot Jump 1 Min Military Press 45-60 Sec 15-12-10 Cross arm Spot Jump 1 Min Military Press 45-60 Sec 15-12-10 Cross arm
Side Arm throw 15-15 Upright Rows 45-60 Sec 12-12-12 One hand spine Side Arm throw 15-15 Lateral Raise 45-60 Sec 12-12-12 One hand spine
Jumping jacks 100 Dumbell Shrugs 45-60 Sec 15-15-15 Biceps stretch Jumping jacks 100 Front Raise (Dumbell) 45-60 Sec 12 -12 -12 Biceps stretch
Dumbell Curl + Triceps Extension 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set Wide Grip Dumbell Curl + Close Grip Bench press 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set
 Reverse Barbell curl + Skull Crusher 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set Seated Hammer Curl + Triceps Push down (Reverse grip) 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set
Wall Support Barbell Curl + triceps Kick back 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set Concentration Curl + Skull Crusher 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set
Hand Stand (wall Support) 3 Set Failure Shrugs 15 - 15 - 15

DAY 15 (Full Legs) DAY 18 (Full Legs)

WARM UP REST REP X SET EXERCISE REST REP X SET STRETCHING WARM UP REST REP X SET EXERCISE REST REP X SET STRETCHING
Side Leg Raise 15 - 15 Walking Lunges 45-60 Sec 15 - 15 - 15 Quad Stretch Side Leg Raise 15 - 15 Weighted Wide Squat 45-60 Sec 15 - 15 - 15 Quad Stretch
Front Kick 15 - 15 Narrow Squat Dumbell (Hold Dumbell) 45-60 Sec 10 - 10 - 10 Hamstring Stretch Front Kick 15 - 15 Reverse Lunged (With Dumbell) 45-60 Sec 10 - 10 - 10 Hamstring Stretch
Hip Rotation 20 - 20 Sumo Squats 45-60 Sec 15 - 15 - 15 Glutes Hip Rotation 20 - 20 Bulgarian Squat Hold (With Dumbell) 45-60 Sec 15 - 15 - 15 Glutes
Calf Raises 20 -20 Side Donkey kicks 45-60 Sec 20 - 20 (Each) Calf Stretch Calf Raises 20 -20 Jump Squat 45-60 Sec 20 - 20 (Each) Calf Stretch
Wall Sit 60 - 60 Sec Glute Bridge Hold 45-60 Sec 120 Sec (2 Times) Wall Sit 60 - 60 Sec Donkey Kick 45-60 Sec 120 Sec (2 Times)
Weighted Squat 12 - 12 -12 Leg Press (Narrow Feet) 45-60 Sec 10 - 10 - 10
Jumping Lunges (Finisher) 50 (each side) Jumping jacks (Finisher) 200

Abs
V Crunches 15
Plank Jacks 30 Sec
Scissors 30
AFTER CIRCUIT 2 MIN REST 2 Min

DAY 19 (CHEST and BACK + Core) DAY 22 (CHEST and BACK + Core)
WARM UP REST REP X SET EXERCISE REST REP X SET STRETCHING WARM UP REST REP X SET EXERCISE REST REP X SET STRETCHING
Spot Jogging 60 Seconds 1 min Incline Push ups As min possible 50 Spot Jogging 60 Seconds 1 min Decline Push ups As min possible 50
Arm rotation No 15-2 Incline Dumbell Press + Barbell rowing 60-90 Sec 12 + 10 (Both) Simultaneously - 3 Set Pectorial Stretch Arm rotation No 15-2 Floor Dumbell Press + Barbell rowing 60-90 Sec 12 + 10 (Both) Simultaneously - 3 Set Pectorial Stretch
Side twist No 15-2 Floor Dumbell Press + Lat pull down 60-90 Sec 12 + 15 (Both) Simultaneously - 3 Set Child pose Side twist No 15-2 Floor Dumbell Fly + Dumbell Rear fly 60-90 Sec 12 + 15 (Both) Simultaneously - 3 Set Child pose
Shoulder rotation No 15-2 Flat Dumbell Fly + Single Arm rowing 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set Lat Stretch Shoulder rotation No 15-2 Incline Press + Lat Pull down (Behind neck) 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set Lat Stretch
Pull over + Dumbell rear fly 60-90 Sec 15 + 12 (Both) Simultaneously - 3 Set Cross Over + Seated Rowing 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set
Pull Ups 60-90 Sec 3 Set Failure Push ups 3 Set Failure
Core Core
Superman Pulse 30 - 30 Flutter Kicks 30 - 30 - 30
Palm plank to Elbow Plank 15 - 15 Russian Twist 15 - 15 - 15 (Each)
Side Plank 40 - 40 Sec Scissors 40 - 40 - 40

DAY 20 (Shoulder + Arm) DAY 23 (Shoulder + Arm)

WARM UP REST REP X SET EXERCISE REST (Seconds) REP X SET STRETCHING WARM UP REST REP X SET EXERCISE REST (Seconds) REP X SET STRETCHING
Spot Jump 1 Min Military Press 45-60 Sec 15-12-10 Cross arm Spot Jump 1 Min Military Press 45-60 Sec 15-12-10 Cross arm
Side Arm throw 15-15 Upright Rows 45-60 Sec 12-12-12 One hand spine Side Arm throw 15-15 Lateral Raise 45-60 Sec 12-12-12 One hand spine
Jumping jacks 100 Dumbell Shrugs 45-60 Sec 15-15-15 Biceps stretch Jumping jacks 100 Front Raise (Dumbell) 45-60 Sec 12 -12 -12 Biceps stretch
Dumbell Curl + Triceps Extension 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set Wide Grip Dumbell Curl + Close Grip Bench press 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set
Reverse Barbell curl + Skull Crusher 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set Seated Hammer Curl + Triceps Push down (Reverse grip) 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set
Wall Support Barbell Curl + triceps Kick back 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set Concentration Curl + Skull Crusher 60-90 Sec 12 + 12 (Both) Simultaneously - 3 Set
Hand Stand (wall Support) 3 Set Failure Shrugs 15 - 15 - 15

DAY 21 (Full Legs) DAY 24 (Full Legs)

WARM UP REST REP X SET EXERCISE REST REP X SET STRETCHING WARM UP REST REP X SET EXERCISE REST REP X SET STRETCHING
Side Leg Raise 15 - 15 Walking Lunges 45-60 Sec 15 - 15 - 15 Quad Stretch Side Leg Raise 15 - 15 Weighted Wide Squat 45-60 Sec 15 - 15 - 15 Quad Stretch
Front Kick 15 - 15 Narrow Squat Dumbell (Hold Dumbell) 45-60 Sec 10 - 10 - 10 Hamstring Stretch Front Kick 15 - 15 Reverse Lunged (With Dumbell) 45-60 Sec 10 - 10 - 10 Hamstring Stretch
Hip Rotation 20 - 20 Sumo Squats 45-60 Sec 15 - 15 - 15 Glutes Hip Rotation 20 - 20 Bulgarian Squat Hold (With Dumbell) 45-60 Sec 15 - 15 - 15 Glutes
Calf Raises 20 -20 Side Donkey kicks 45-60 Sec 20 - 20 (Each) Calf Stretch Calf Raises 20 -20 Jump Squat 45-60 Sec 20 - 20 (Each) Calf Stretch
Wall Sit 60 - 60 Sec Glute Bridge Hold 45-60 Sec 120 Sec (2 Times) Wall Sit 60 - 60 Sec Donkey Kick 45-60 Sec 120 Sec (2 Times)
Weighted Squat 12 - 12 -12 Leg Press (Narrow Feet) 45-60 Sec 10 - 10 - 10
Jumping Lunges (Finisher) 50 (each side) Jumping jacks (Finisher) 200

Abs
V Crunches 15
Plank Jacks 30 Sec
Scissors 30
AFTER CIRCUIT 2 MIN REST 2 Min