Abs Fitness Program

Name: Nishant Rajak

Programmer: Jaffery
Program Name: Prime
Card No# 1621326
Start Date 23-Jul-12
Expire date 23-Jul-13
Instructions
1 Add Weight after 1 set.
2 Do not exercise on your own. Follow the work out.
3 Don’t take rest between 2 sets while doing Cardio, finish all exercise then take rest.
4 Any exercise causing discomfort discontinue.

Day 1 Chest & Triceps

S. No# Exercise Week 1-6
1 Cardio 15 Minutes
2 Stretches Entire Body 1/15 Counts
3 Push Ups 2/15
4 Chest Press Machine 2/20
5 Incline Dbl Flies 2/20
6 Dbl Pullover 2/20
7 Triceps Extension 2/20
8 French Press Dbls 2/20
9 Triceps Bench Dip Knee Bent 2/20
10 Cardio 10 Minutes
11 Crunches 2/20
12 Leg Raise Crunches 2/20
13 Reverse Crunches 2/20
14 Butterfly Crunches 2/20
15 Side Crunches 2/20
16 Cardio 15 Minutes
17 Proper Cooling down & Stretches 10 Minutes

Day 2-4-6 Cardio

S. No# Exercise Week 1-2-3 Week 4-5-6
1 Cardio 15 Minutes 20 Minutes
2 Stretches Entire Body 1/10 1/15
3 Push Ups 2/ 45 Seconds 2/ 1 Minutes
4 Pull Ups 2/ 45 Seconds 2/ 1 Minutes
5 Free Squats 2/ 45 Seconds 2/ 1 Minutes
6 Wide Squats 2/ 45 Seconds 2/ 1 Minutes
7 Lunges Static 2/ 45 Seconds 2/ 1 Minutes
8 Skipping 2/ 45 Seconds 2/ 1 Minutes
9 Cycle Program # 3 10 Minutes 10 Minutes
10 Half Reverse Cum Crunches 2/15 2/15
11 Cross Body Crunches 2/15 2/15
12 Reverse Crunches 2/15 2/15
 13 Butterfly Crunches 2/15 2/15
14 Leg Raises Crunches 2/15 2/15
15 Oblique Crunches 2/15 2/15
16 Lower Back Stretches 2/15 2/15
17 Cardio 15 Minutes 15 Minutes
18 Proper Cooling down & Stretches 10 Minutes 10 Minutes

Day 3 Back & Biceps

S. No# Exercise Week 1-6
1 Cardio 15 Minutes
2 Stretches Entire Body 1/15
3 Wide Grip Pull Ups 2/20
4 Lat Pull down 2/20
5 One Arm Rowing 2/20
6 Seated Rowing 2/20
7 Biceps Dbl Curls 2/20
8 Concentration Curls 2/20
9 Supination Curls 2/20
10 Cardio 10 Minutes
11 Crunches 2/20
12 Cross Body Crunches 2/20
13 Leg Thrust + UV 2/20
14 Oblique Crunches 2/20
15 Leg Raises Crunches 2/20
16 Cardio 15 Minutes
17 Proper Cooling down & Stretches 10 Minutes

Day 5 Hamstring, Quadriceps & Deltoid

S. No# Exercise Week 1-6
1 Cardio 15 Minutes
2 Stretches Entire Body 1/15
3 Free Squats 2/20
4 Leg Press 2/20
5 Wide Squats on Smith 2/20
6 Leg Extension 2/20
7 Leg Curls 2/20
8 Dbl Press 2/20
9 Lateral Raises 2/20
10 Front Raises 2/20
11 Cardio 10 Minutes
12 Crunches 2/20
13 Squirms 2/20
14 Reverse Crunches 2/20
15 Side Crunches 2/20
16 One Leg Crunches 2/20
17 Cardio 15 Minutes
18 Proper Cooling down & Stretches 10 Minutes
Instructions
1 Take light weught such that the last 2-3 reps should be in strict form.
2 Take 30-40 secs rest between two sets
3 Do not exercise on your own can be harmful. Follow this work out only.

Day 1 Resistance
S. No# Exercise Week 1-2
1 Any Cardio Machine 10 minutes
2 Stretches Entire Body 5 count hold
3 Chest press Machine 1/15
4 Incline Press Dbl 1/15
5 Shoulder Press Dbl 1/15
6 Lateral Raises 1/15
7 Lat Pull Down 1/15
8 Seated Rowing 1/15
9 Bicep Dbl 1/15
10 Biceps Thumbs Up Curls 1/15
11 Triceps Extension 1/15
12 Triceps French Press 1/15
13 Leg Curls 1/15
14 Leg Extension 1/15
15 Crunches 1/15
16 Butterfly Crunches 1/15
17 Side Crunches 1/15
18 Oblique Crunches 1/15
19 Lower Back Stretches 10 Seconds Hold
20 Proper Cooling down & Stretches 10 Minutes

Day 2-4-6 Cardiovascular, Midsection, Hips

S. No# Exercise Week 1-2
1 Any Cardio Machine 10 minutes
2 Stretches Entire Body 5 count hold
3 Push Ups 2/12
4 Pull Ups Machine 2/12
5 Free Squats with Fit ball 2/12
6 Wide Squats with Fit ball 2/12
7 Static Lunges 2/12
8 Leg Press 2/12
9 Cycling 2/12
10 Side Bends Dbl 2/12
11 Crunches 2/12
 12 Oblique Crunches 2/12
13 Reverse Crunches 2/12
14 One Leg Raises 2/12
15 Leg Raises Crunches 2/12
16 Lower Back Stretches 10 Seconds Hold
17 Any Cardio Machine 2/12
18 Proper Cooling down & Stretches 10 Minutes

Day 3 Resistance
S. No# Exercise Week 1-2
1 Any Cardio Machine 10 minutes
2 Stretches Entire Body 5 count hold
3 Bench Press Dbl 1/15
4 Pectoral Flies 1/15
5 Front Raises 1/15
6 Upright Rowing 1/15
7 One Arm Rowing 1/15
8 Pull Ups 1/15
9 Bicep Thumbs Up Curls 1/15
10 Concentration Curls 1/15
11 Triceps Single Arm 1/15
12 Triceps Kick Back 1/15
13 Leg Press 1/15
14 Wide Squats Dbl 1/15
15 Crunches 1/15
16 Side Crunches 1/15
17 Reverse Crunches 1/15
18 Leg Raise Crunches 1/15
19 Lower Back Stretches 10 Seconds Hold
20 Proper Cooling down & Stretches 10 Minutes

Day 5 Resistance
S. No# Exercise Week 1-2
1 Any Cardio Machine 10 minutes
2 Stretches Entire Body 5 count hold
3 Chest Press Machine 1/15
4 Bench Flies 1/15
5 Seated Shoulder Press 1/15
6 Military Press 1/15
7 Lat Pull Down 1/15
8 Shrugs 1/15
9 Concentration Curls 1/15
10 Biceps bar 1/15
11 Triceps French Press 1/15
12 Triceps Dips 1/15
13 Free Squats 1/15
14 Lunges Static 1/15
15 Crunches 1/15
16 One Leg Crunches 1/15
17 Reverse Crunches 1/15
18 Side Crunches 1/15
19 Lower Back Stretches 10 Seconds Hold
20 Proper Cooling down & Stretches 10 Minutes
Week 3-4 Week 5-6
12 Minutes 15 Minutes
5 count hold 5 count hold
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
10 Seconds Hold 10 Seconds Hold
10 Minutes 10 Minutes

Week 3-4 Week 5-6

12 Minutes 15 Minutes
5 count hold 5 count hold
2/15 2/18
2/15 2/18
2/15 2/18
2/15 2/18
2/15 2/18
2/15 2/18
2/15 2/18
2/15 2/18
2/15 2/18
2/15 2/18
2/15 2/18
2/15 2/18
2/15 2/18
10 Seconds Hold 10 Seconds Hold
2/15 2/18
10 Minutes 10 Minutes

Week 3-4 Week 5-6

12 Minutes 15 Minutes
5 count hold 5 count hold
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
10 Seconds Hold 10 Seconds Hold
10 Minutes 10 Minutes

Week 3-4 Week 5-6

12 Minutes 15 Minutes
5 count hold 5 count hold
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
10 Seconds Hold 10 Seconds Hold
10 Minutes 10 Minutes
Day 1 and 4 Chest And Triceps
S. No# Exercise
1 Any Cardio
2 Stretches
3 Push Ups
4 Bench Press Bar
5 Bench Press Dbl
6 Incline Bench Flies
7 Pec Dec (Pectoral Flies )
8 Triceps Single Arm
9 Triceps Kick Back
10 Triceps French Press Dbl
11 Triceps Extension
12 Fore Arm Curls
13 Crunches
14 Oblique Crunches
15 Reverse Crunches
16 Lower Back Stretches

Day 3 and 6 Legs And Shoulders

S. No# Exercise
1 Any Cardio
2 Stretches
3 Wide Squats on Fit Ball
4 Leg Press
5 Leg Extension
6 Leg Curls
7 Lunges With Dbl
8 Calve Raises
9 Shoulder Press Dbl
10 Lateral Raises
11 Front Raises
12 Upright Rowing
13 Shrugs
14 Crunches
15 Side Crunches
16 Any Cardio Machine
17 Stretches Entire Body
Day 2 and 5 Back And Biceps
S. No# Exercise
1 Any Cardio
2 Stretches
3 Pull Ups
4 Lat Pull Down
5 One Arm Rowing
6 Seated Rowing
7 Biceps Bar
8 Biceps Supination
9 Preacher Curls
10 Biceps Thumbs Up Curls
11 Form Arm Curls
12 Crunches
13 Squirms
14 Reverse Crunches
15 Lower Back Stretches
Week 1-6 / sets and reps
8 minutes
1/10
2/15
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
2/20
2/20
2/20
Hold for 10 Secs

Week 1-6 / sets and reps

8 minutes
1/10
2/15
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
2/20
2/20
2/20
5 Minutes
Hold for 10 Secs
Week 1-6 / sets and reps
8 minutes
1/10
2/15
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
2/20
2/20
2/20
5 Minutes