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MONTH-2
UPPER BODY
LOWER BODY
UPPER BODY
LOWER BODY
SUPER SET
INCLINED SHOULDER RAISES
PUSH UP 2-2 12-12
BENCH PRESS 3 8
CABLE CROSSOVER
SUPER SET SVEND PRESS 2-2 12-12
SUPER SET FACE PULL
UPRIGHT ROW
2-2 12-12
SUPER SET WIDE GRIP CURL 2-2 12-12
OVERHEAD ROPE EXTENSION
HAMMMER CURL
SUPER SET TRICEPS DIPS 2-2 12-12
HANGING LEG RAISES 2 12
ABS ROUTINE
LOWER BODY ROUTINE
DAY-2
REVERSE LUNGES 2 12
SIDE LUNGES 2 12
HIP THRUSTER 4 8
LYING LEG CURL
SUPER SET HYPERTENSION 3-3 8-8
STIFF DEADLIFT 4 8
WALKING LUNGES 3 8
STANDING CALF RAISES 3 30
ABS ROUTINE
DAY 3
REST DAY
UPPER BODY ROUTINE
DAY-4
ABS ROUTINE
LOWER BODY ROUTINE
DAY-5
SQUATS 4
*LAST SET DROP SET
8
STATIC LUNGES 4 8
LEG PRESS 3 8
LEG EXTENSION 6 12
DB SEATED LEG RAISES 4 12
ABS ROUTINE
CARDIO & ABS ROUTINE
DAY-6
RUN 5 KM 4 8
ABS WORKOUTS ROUTINE 4 8
PIKE TO SUPERMAN 3 12
MOUNTAIN CLIMBER 3 12
HANGING WIPERS 3 12
CABLE SIDE BEND 3 12
DB REVERSE CRUNCHES 3 12
ABS ROUTINE
REPEAT THIS
WHOLE CYCLE
FOR 3 MORE
WEEKS