Overall goal: To reduce body fat and belly fat and build visible abs in four weeks.

Sub-goal: To improve the current level of cardiorespiratory fitness.

Week Day

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 Chest Leg Day, Shoulders Back

Day, Abs Rest , Swimming Day, Rest
Abs Abs Abs

2 Chest Leg Day, Shoulders Back

Day, Abs Rest , Swimming Day, Rest
Abs Abs Abs

3 Chest Leg Day, Shoulders Back

Day, Abs Rest , Swimming Day, Rest
Abs Abs Abs

4 Chest Leg Day, Shoulders Back

Day, Abs Rest , Swimming Day, Rest
Abs Abs Abs

Cardio-vascular activity
Swimming every Friday. Start with 4 laps warmup. Follow with 8 laps kicks with 1minute break
after every 2 laps. Do the same for breaststroke and freestyle pulls. After do 4 laps cooldown.
Flexibility Activities
 Neck stretch for 30 seconds before and after workout
 Quad stretch allowing 10 seconds per leg for 40 seconds
 Chest and shoulder stretch for 20 seconds exhaling as you pull shoulders back
 Triceps stretch allowing 10 seconds per hand

Muscular Strength and Endurance activities:

 Activity Reps Sets Time Weight
(minutes) (lbs.)
Mountain 60 1 1
Climber
Abs Planks and 1 1
Workout side planks
Leg lower 10 2 1
Heel taps 30 2 1
Pushups 10 3 2 Body
Weight
flat bench 10 3 2 each set 60
press
Chest Cable 10 3 2 each set 60
Workout crossover
Chest dip 10 3 2 each set 80
Back squat 10 3 2 each set 60
Romanian 10 3 3 each set 80
dead lift
Leg Walking 12 3 1 each set 20
Workout lunges
single leg 10 3 2 each set 20
deadlifts
Overhead 10 3 2 each set 60
press
Shoulders Barbell 10 3 2 each set 60
Workout shrug
cable face 10 3 2 each set 80
pull
Deadlift 10 3 2 each set 60
pull ups 10 3 2 each set Body
Weight
Back Chest 10 3 2 each set 60
Workout supported
row
single arm 10 3 2 each set 20
row
Allow 20 second- rest between sets.