21-Aug-23 22-Aug-23 23-Aug-23 24-Aug-23 25-Aug-23

Shoulder Press Smith 1*45*8

3*8 10 12 1*30*15
1*30*12
Incline Chest Press Machine 1*80*8
3* 10 12 15 1*60*13
1*50*15
Incline Smith 1*40*10
3* 6 8 10 1*30*12
1*20*15
Decline Cable 1*20*15
3* 10 12 15 1*15*15
1*10*15
Lateral Raises 1*10*15
3* 12-15 1*10*15
1*10*15
Tricep Extentions 1*30*10
3* 10-15 1*25*10
1*20*15
 5-Sep-23 27-Aug-23 28-Aug-23 29-Aug-23 30-Aug-23 31-Aug-23
1*45*9
1*35*12
1*30*15
1*80*6
1*60*15
1*50*15
1*40*6
1*30*12
1*30*12

1*7.5*15
2*7.5*15

1*30*13
1*30*8
1*20*15
 21-Aug-23 22-Aug-23 23-Aug-23 24-Aug-23 25-Aug-23
T-Bar Rows Machine
3*8 10 12

Upper Back Pulldowns

3* 10 12 15

Single Arm Cable Pull down

3* 10 12 15

Machine Rowing
3* 10 12 15

Reverse Fly
3* 12-15

Hammer
3* 10-12

Bicep DB Curls
3* 10-15
 26-Aug-23 6-Sep-23 28-Aug-23 29-Aug-23 30-Aug-23 31-Aug-23
1*60*8 1*55*12
1*50*10 1*55*8
1*40*15 1*40*15
1*75*10 1*75*12
1*65*12 1*65*15
1*55*18 1*60*15
1*40*15 1*40*12
1*50*10 1*40*12
1*40*15 1*40*12
1*60*15 1*30*16
1*60*15 1*30*15
1*60*12 1*30*15
1*10*15
2*5*20
 8-Sep-23 22-Aug-23 23-Aug-23 24-Aug-23 25-Aug-23
Squats
3*8 10 12

V BAR Squats 1*140*12

3* 10 12 15 1*160*10
1*160*10
Extention 1*53*15
3* 10 12 15 1*53*12
1*53*10
Lunges 1*15*15
3* 12-15 1*15*10
1*15*12
Calves
3* 15-20
26-Aug-23 27-Aug-23 28-Aug-23 29-Aug-23 30-Aug-23 31-Aug-23
 1-Sep-23 22-Aug-23 23-Aug-23 24-Aug-23 25-Aug-23
Shoulder Press Machine 1*40*8
3*10 12 15 1*30*10
1*25*13
Incline Chest Press Machine 1*40*6
3* 10 12 15 1*30*14
1*30*12
Flat Chest Press Machine 1*25*15
3* 6 8 10 1*30*12
1*30*10
Lateral Raises Cable 3*10*15
3 * 12-15

Incline Cable 1*15*12

3* 12-15 1*15*12
1*10*15
Reverse Fly 1*10*15
3* 12-15 1*5*15
1*5*20
Tricep Single Arm Cable 1*20*10
3* 12-15 1*15*12
1*10*15
26-Aug-23 27-Aug-23 28-Aug-23 29-Aug-23 30-Aug-23 31-Aug-23
 21-Aug-23 2-Sep-23 23-Aug-23 24-Aug-23 25-Aug-23
T-Bar Rows Machine 1*55*10 1*60*10
3*8 10 12 1*55*8 1*50*12
2*40*12 1*40*15
Upper Back Pulldowns 1*70*12 1*75*12
3* 10 12 15 1*60*15 1*65*15
1*55*15 1*60*15
Seated Single Arm Lats Machine 1*40*12 3*35*12
3* 10 12 15 1*40*12
1*30*15
Machine Rowing 1*25*15 1*30*15
3* 10 12 15 1*25*12 2*30*15
1*15*15
Traps 1*70*12 1*60*15
3* 12-15 1*50*15 1*60*15
1*50*15 1*50*15
EZ Bar Curls 1*8*10 1*15*10
3* 10-12 1*8*10 1*15*10
1*5*8 1*10*12
Preacher Curl
3* 8-12
26-Aug-23 27-Aug-23 28-Aug-23 29-Aug-23 30-Aug-23 31-Aug-23
 21-Aug-23 22-Aug-23 23-Aug-23 24-Aug-23 25-Aug-23
RDL's 1*30*15
3*8 10 12 1*30*12
1*30*10
Bulgarian Split Squats 1*30*15
3* 10-12 1*30*12
1*30*10
Curls 1*35*15
4* 8-12 1*45*8
2*40*10
Extention 1*49*12
3* 12-15 1*49*10
1*37*15
Calves
3* 15-20
26-Aug-23 27-Aug-23 28-Aug-23 29-Aug-23 30-Aug-23 31-Aug-23