. . .

Day 1 Day 2
Warm-Up Warm-Up
5 Min On Bike 5 Min On Bike
Dynamic Stretching Dynamic Stretching
Quads, Hams, Hips Chest, Shoulders, Upper Back
Weight Training Weight Training
Exercise Reps Weight Exercise Reps Weight
Squat 5x10+ 70 Bench Press 5x10+ 63
Front Squat 2x15+ 40 Dips 3x10+ 0
Leg Extensions 3x12+ 33 Dumbbell Incline Bench Press 3x10+ 28
Nordic Hamstring 2x10 BW Dumbbell incline Flys 2x15+ 13
Leg Curls 4x12+ 33 Cable Tricep Extension 4x12+ 20
Conditioning Conditioning
Exercise Distance Exercise Reps Rest
Stationary Bike Sprint 10 Km Assault Rope 5x15 Sec 30 Sec
Cool-Down Cool-Down
Strech Used and sore muscles Strech Used and sore muscles
DRINK WATER DRINK WATER
 . .
Day 3 Day 4
Warm-Up Warm-Up
5 Min On Bike 5 Min On Bike
Dynamic Stretching Dynamic Stretching
Shoulders, Upper & Lower Back Chest, Shoulders, Upper Back
Weight Training Weight Training
Exercise Reps Weight Exercise Reps Weight
Pullups 5x10+ 0 Millitary Press 5x10+ 42
Close-Grip Pulldown 3x10+ 49 Dumbbell Shoulder Press 3x10+ 21
Cable Row 3x10+ 42 Arnold Press 2x15+ 15
Hyperextension 2x15+ 0 Dumbbell Shrugs 3x10+ 28
EZ-Bar Curl 4x12+ 20 Dumbbell Lateral Raises 4x12+ 12
Conditioning Conditioning
Exercise Distance Exercise Incline Flat
Row Sprint 1500 Meters Interval Running 5x1 Min 5x2 Min
Cool-Down Cool-Down
Strech Used and sore muscles Strech Used and sore muscles
DRINK WATER DRINK WATER
 Data
Lift TM
Squat 100
Front Squat 80
Leg Extensions 50
Leg Curls 50
Bench Press 90
Millitary Press 60
Dumbbell Incline Bench Press 40
Dumbbell Shoulder Press 30
Arnold Press 30
Dumbbell Shrugs 40
Dumbbell Lateral Raises 18
Dips 0
Pullups 0
Dumbbell incline Flys 26
Cable Tricep Extension 30
Close-Grip Pulldown 70
Cable Row 60
Hyperextension 0
EZ-Bar Curl 30