GET FIT 4 Weeks Training Routine (Daya)

*specific weights for each exercises are not given, so choose a weight where you can manage to do
given reps in a good form
*if you think you can increase the weight then you can increase
*45sec rest between sets & 2min rest between exercises

WEEK 1
(HIIT ON CYCLE-10MINS. 40sec slow & 20sec sprint. Non stop for 10mins.
Do this everyday after training.)
DAY 1 - PUSH
DAY 2 - PULL
DAY 3 - LEG
DAY 4 - PUSH
DAY 5 - PULL
DAY 6 - LEG
DAY 7 - REST

Day 1
1. Incline dumbbell press
-15 reps, 4 sets
2. Pec dec fly
-15 reps, 4 sets
3. Overhead dumbbell press
-15 reps, 4 sets
4. Bent over lateral raises
-15 reps, 4 sets
5. Tricep skull crusher
-15reps, 4 sets
6. Tricep rope pull down
-15reps, 4 sets

Day 2
1. Seated wide grip back row
-15 reps, 4 sets
2. Lat pulldowns wide grip
-15 reps, 4 sets
3. Bentover barbell row
-15reps, 4 sets
4. Barbell upright row
-15reps, 4 sets
5. Hammer bicep curl
-15reps, 4 sets
6. Barbell curl
-15reps, 4 sets

Day 3
1. Sumo squat
-15 reps, 4 sets
2. Leg press
-15 reps, 4 sets
3. Walling lunges
-15 reps, 4 sets
4. Leg extension
-15 reps, 4 sets
5. Single leg calf raise with Dumbbell
-15reps each side, 4 sets
6. Standing calf raise
-15 reps, 4 sets

Day 4
1. Incline barbell press
-15 reps, 4 sets
2. Flat bench cable fly
-15 reps, 4 sets
3. Overhead barbell press
-15 reps, 4 sets
4. Bent over lateral raises
-15reps, 4 sets
5. Skull crusher
-15reps, 4 sets
5. Bench dips
-15reps, 4 sets

Day 5
1. Seated back row narrow grip
-15 reps, 4 sets
2. Lat pulldowns reverse grip
-15 reps, 4 sets
3. Bentover barbell row
-15 reps, 4 sets
4. Dumbbell upright row
-15 reps, 4 sets
5. Hammer curl
-15 reps, 4 sets
6. Close grip barbell curl
-15reps, 4 sets

Day 6
1. Squat
-15 reps, 4 sets
2. Stiff leg deadlift
-15 reps, 4 sets
3. Lying leg curl
-15 reps, 4 sets
4. Leg extension
-15 reps, 4 sets
5. Standing single leg calf raise
-15 reps, 4 sets
6. Walking lunges
-15steps, 4 sets

Day 7
- REST

WEEK 2
(HIIT ON CYCLE-10MINS. 40sec slow & 20sec sprint. Non stop for 10mins.
Do this everyday after training.)

DAY 1 – FULLBODY
DAY 2 - CARDIO
DAY 3 - FULLBODY
DAY 4 - REST
DAY 5 - FULLBODY
DAY 6 – CARDIO & ABS
DAY 7 - REST

Day 1
1. Dumbbell bench press
-15reps, 3 sets
2. Lat pull down (wide grip)
-15reps, 4 sets
3. Leg press
-15reps, 3 sets
4. Lying leg curl
-15reps, 4 sets
5. Rope tricep press down
-15reps, 3 sets
6. Barbell biceps curl
-15reps, 4 sets

Day 2
1. Treadmill
-incline (15%)
-speed (5km/h)
-key in your weight before your start
-MAKE SURE YOU BURN 450CALORIES
-no specific targeted time, once you burn 450 calories you’re done

Day 3
1. Dumbbell flat chest fly
-15reps, 4 sets
2. Lat pull down (close grip)
-15reps, 4 sets
3. Barbell squat
 -15reps, 4 sets
4. Leg press
-15reps, 4 sets
5. Straight Bar triceps pushdowns
-15reps, 3 sets
6. Dumbbell alternate biceps curl
-15reps, 3 sets

Day 4
- REST

Day 5
1. Chest press machine
-15reps, 4 sets
2. Seated Back row
-15reps, 4 sets
3. Shoulder press machine
-15reps, 4 sets
4. Leg extension
-15reps, 4 sets
5. Lying Leg curl
-15reps, 3sets
6. Standing calf raise
-15reps, 3 sets

Day 6
1. Cycling
-450 calories to be burned
-level of resistant is depends on you
-key in your weight to burn specific calories
2. Hanging leg raise
-15 reps, 4 sets
3. Mountain climbers
 -15reps , 3 sets
4. Plank
- 30seconds, 4 sets
5. V-sit
-30sec, 3 sets

Day 7
- REST

WEEK 3
(TREADMILL: 10MINS HIIT. 1min walk, 1 min sprint)
DAY 1 - LEG
DAY 2 - SHOULDER
DAY 3 - REST
DAY 4 - BACK
DAY 5 - CHEST
DAY 6 – CARDIO & ABS
DAY 7 - REST

Day 1
1. Single legged Leg press
- 15 reps, 4 sets
2. Stationary Lunges (complete 15reps for one leg then change leg)
 -15 reps, 4 sets
3. Sumo Squat Bodyweight
- 30 reps, 4 sets
4. Leg extension
- 15 reps, 4 sets
5. Standing single leg calf raise
- 20 reps, 4 sets

Day 2
1. Standing barbell shoulder press
- 15 reps, 4 sets
2. Cable lateral raise
- 15 reps, 4 sets
3. Rear Delt pec dec fly
- 15 reps, 4 sets
4. Upright Row
- 15 reps, 4 sets
5. Dumbbell Shrug
- 15 reps, 4 sets

Day 3
REST

Day 4
1. Pull ups
- 15 reps, 4 sets
2. Narrow grip pulldown
- 15 reps, 4 sets
3. Seated wide grip Back row
- 15 reps, 4 sets
4. Bent over dumbbell row
- 15 reps, 4 sets
5. Lower back Extension
- 15 reps, 4 sets

Day 5
1. Bench press
- 15 reps, 4 sets
2. Pec dec Fly
- 15 reps, 4 sets
3. Incline dumbbell press
- 15 reps, 4 sets
4. Decline dumbbell press
- 15 reps, 4 sets
5. Bench Pullover using dumbbell
- 15 reps, 4 sets

Day 6
1. Jumping jacks
- 30sec, 4 sets
2. Knee crunches
-15 reps, 4 sets
3. High knees
-30sec, 4 sets
4. Superman
-15 reps, 4 sets
5. Heel touches
-15 reps, 4 sets
6. Burpees
-8 reps, 4 sets
7. Hanging Leg raise
-10reps, 4 sets

Day 7
- REST

WEEK 4
(TREADMILL: 10MINS HIIT. 1min walk, 1 min sprint)
DAY 1 - UPPERBODY
DAY 2 - CARDIO
DAY 3 - LOWERBODY
DAY 4 - REST
DAY 5 - CARDIO & ABS
DAY 6 - FULLBODY
DAY 7 - REST

Day 1
1. Dumbbell lateral raise
- 15 reps, 4 sets
2. Lat pulldowns(wide grip)
-15 reps, 4 sets
3. Machine chest press(neutral grip)
- 15 reps, 4 sets
4. Shoulder press machine
- 15 reps, 4 sets
5. Seat back row machine
- 15 reps, 4 sets

Day 2
1. Treadmill
-incline (12%)
-speed (4.2km/h)
-key in your weight before your start
-MAKE SURE YOU BURN 300CALORIES
-no specific targeted time, once you burn 300 calories you’re done

Day 3
1. Leg press
- 15 reps, 4 sets
2. Leg extension
- 15 reps, 4 sets
3. Lying leg curl
- 15 reps, 4 sets
4. Walking lunges(without weight)
- 15 reps, 4 sets (two steps from both legs counted as 1 rep)
5. Standing calf raise
- 15 reps, 4 sets

Day 4
- REST

Day 5
1. Cycling
-300 calories to be burned
 -level of resistant is depends on you
-key in your weight to burn specific calories
2. Russian twist
- 15 reps(each side) , 4 sets
2. Floor leg raise
-15 reps, 4 sets
3. Alternate toe touch
-15 reps(each side), 4sets
4. Plank
- 30seconds, 4 sets

Day 6
1. Body weight squat
- 15 reps, 3 sets
2. Chest press machine
-15 reps, 3 sets
3. Seated back row
-15 reps, 4 sets
4. Standing Barbell press
-15 reps, 3 sets
5. Leg press
-15 reps, 4 sets
6. Bent over lateral raises
-15reps, 3 sets

Day 7
- REST