| Monday | ||||
|---|---|---|---|---|
| S.No | Exercise | Sets | Reps | Tutorial |
| Type: (Push) Chest | ||||
| 1 | Smith Machine Incline Bench Press | 4 | 15,12,10,10 | Tutorial |
| 2 | Incline Barbell Bench Press | 4 | 15,12,10,10 | Tutorial |
| 3 | Flat Dumbbell Press | 4 | 15,12,10,10 | Tutorial |
| 4 | Butterfly - Chest | 4 | 15,12,10,10 | Tutorial |
| Type: Shoulder | ||||
| 1 | Dumbbell Shoulder Press | 4 | 15,12,10,10 | Tutorial |
| 2 | DB Machine Press + Dumbbell Side Lateral Raise | 4 | 15,12,10,10 | Tutorial |
| 3 | Cable Upright Row | 4 | 15,12,10,10 | Tutorial |
| Type: Triceps | ||||
| 1 | Overhead Rope Extension | 4 | 15,12,10,10 | Tutorial |
| 2 | Straight Bar Pushdown | 4 | 15,12,10,10 | Tutorial |
| Type: Cardio | ||||
| 1 | Running | 10-15 min | Tutorial | |
| Tuesday | ||||
|---|---|---|---|---|
| S.No | Exercise | Sets | Reps | Tutorial |
| Type:(Pull) Back | ||||
| 1 | Lat Pulldown | 4 | 15,12,10,10 | Tutorial |
| 2 | Rope Pullover + Pull-ups | 4 | 15,12,10,10 | Tutorial |
| 3 | Incline Dumbbell Rows | 4 | 15,12,10,10 | Tutorial |
| 4 | Deadlift | 4 | 15,12,10,10 | Tutorial |
| 5 | Barbell Shrug Behind The Back | 4 | 15,12,10,10 | Tutorial |
| Type: Biceps | ||||
| 1 | Alternating Dumbbell Curls | 4 | 15,12,10,10 | Tutorial |
| 2 | Preacher Curl | 4 | 15,12,10,10 | Tutorial |
| Type: Cardio | ||||
| 1 | Running | 10-15 min | Tutorial | |
| Wednesday | ||||
|---|---|---|---|---|
| S.No | Exercise | Sets | Reps | Tutorial |
| Type: Legs | ||||
| 1 | Smith Machine - Squat | 4 | 15,12,10,10 | Tutorial |
| 2 | Leg Press(Upper + lower) | 4 | 20,20,20,20 | Tutorial |
| 3 | Leg Extention | 4 | 15,12,10,10 | Tutorial |
| 4 | Leg Curl | 4 | 15,12,10,10 | Tutorial |
| 5 | Walking Lunges | 4 | 15,12,10,10 | Tutorial |
| 6 | Calf Raises | 4 | 20,20,20,20 | Tutorial |
| Type:Abs | ||||
| 1 | Hanging Leg Raise | 3 | 20,20,20 | Tutorial |
| 2 | Crunches | 4 | 20,20,20,20 | Tutorial |
| 3 | Plankes | 2 | 1-2 min | Tutorial |
| Type: Cardio | ||||
| 1 | Running | 10-15 min | Tutorial | |
| Thursday | ||||
|---|---|---|---|---|
| S.No | Exercise | Sets | Reps | Tutorial |
| REST DAY | ||||
| Friday | ||||
|---|---|---|---|---|
| S.No | Exercise | Sets | Reps | Tutorial |
| Type: Shoulder | ||||
| 1 | Arnold Press | 4 | 15,12,10,10 | Tutorial |
| 2 | Rope Face Pull | 4 | 15,12,10,10 | Tutorial |
| 3 | Single Arm Cable Side Lateral Raise | 4 | 15,12,10,10 | Tutorial |
| Type:Chest | ||||
| 1 | Plane Rod-Decline | 4 | 15,12,10,10 | Tutorial |
| 2 | Dumbbell Incline Chest Press | 4 | 15,12,10,10 | Tutorial |
| 3 | Incline Dumbbell Fly | 4 | 15,12,10,10 | Tutorial |
| 4 | Low Cable Crossover | 4 | 15,12,10,10 | Tutorial |
| Type:Triceps | ||||
| 1 | Skull Crushers | 4 | 15,12,10,10 | Tutorial |
| 2 | Overhead Rope Extension | 4 | 15,12,10,10 | Tutorial |
| Type: Cardio | ||||
| 1 | Running | 10-15 min | Tutorial | |
| Saturday | ||||
|---|---|---|---|---|
| S.No | Exercise | Sets | Reps | Tutorial |
| Type:Back | ||||
| 1 | Barbell Row | 4 | 15,12,10,10 | Tutorial |
| 2 | Rope Cable Rowing | 4 | 15,12,10,10 | Tutorial |
| 3 | V-Grip Lat Pulldown | 4 | 15,12,10,10 | Tutorial |
| 4 | Seated Cable Low Row | 4 | 15,12,10,10 | Tutorial |
| 5 | Back Extensions | 4 | 15,12,10,10 | Tutorial |
| 6 | Barbell Shrug Behind The Back | 4 | 15,12,10,10 | Tutorial |
| Type: Biceps | ||||
| 1 | E-Z Bar Curl | 4 | 15,12,10,10 | Tutorial |
| 2 | Rope Hammer Curl | 4 | 15,12,10,10 | Tutorial |
| Type: Cardio | ||||
| 1 | Running | 10-15 min | Tutorial | |
| Sunday | ||||
|---|---|---|---|---|
| S.No | Exercise | Sets | Reps | Tutorial |
| REST DAY | ||||