Exercises | Sets & Reps |
---|---|
Incline Chest Dumbbell Press | 4×10 |
Machine Bench Press + Dumbbell Chest Flyes | 4×(10+10) |
Butterfly | 4×12 |
Triceps push down | 3×12 |
seated one dumbbell overhead triceps extension with two hands | 3×12 |
Triceps with Dip Machine | 3×12 |
Hammerstrength Iso Row | 3×12 |
V-Bar Pulldown | 3×12 |
Exercises | Sets & Reps |
---|---|
Standing Low-Pulley Deltoid Raise | 3×12 |
Machine Shoulder (Military) Press | 3×10 |
bent raise shoulder | 3×10 |
front shoulder raise | 3×10 |
Dumbbell Shrug | 3×12 |
biceps dumbbell curl | 3×10 |
Biceps Barbell Curl | 3×10 |
One Arm Dumbbell Preacher Curl | 3×12 |
Exercises | Sets & Reps |
---|---|
Leg Extensions | 3×12 |
leg press machine | 3×10 |
lunges with dumbbell | 3×15 |
Thigh Adductor with machine | 3×20 |
Lying Leg Curls | 3×10 |
single leg curl | 3×15 |
seated calf raise machine | 3×20 |
Exercises | Sets & Reps |
---|---|
Abdomen crunch machine | 4×20 |
seated waist twist | 3×50 |
-5 days per week training in morning with above 3 programs -End of each session you should go for 35 min treadmill with heart rate between 120-140 -3 days per week do the Abs work outs -35 min treadmill is very important and must be done completely -If you have knee problems, replace the treadmill with stationary bike(normal resistance)