Exercises | Sets & Reps |
---|---|
Machine Bench Press | 3×10 |
Butterfly | 3×10 |
Triceps push down | 3×10 |
Dumbbell One Arm Triceps Extension | 3×10 |
Wide-Grip Lat Pulldown front of face | 3×10 |
back single dummbell | 3×10 |
biceps dumbbell curl | 3×10 |
Standing Bicep Cable Curl | 3×10 |
Exercises | Sets & Reps |
---|---|
shoulder dumbbell press | 4×8 |
Machine Shoulder (Military) Press | 4×8 |
front shoulder raise | 4×10 |
Leg Extensions | 4×10 |
Dumbbell Squat To A Bench | 4×10 |
Plie Dumbbell Squat | 4×15 |
Seated Leg Curl machine | 4×10 |
Exercises | Sets & Reps |
---|---|
Abdomen crunch machine | 4×20 |
- 4 days per week weight training with above programs (2 days with each program) -For example : Monday and Tuesday program 1 and 2 then Wednesday rest and again Thursday and Friday with program 1 and 2 then Saturday and Sunday rest - no need for cardio in this program - Do the programs under supervision of your coach and if you can not do any of exercises must be replaced by your coach -2 days per week at the end of training do Abs exercise