Exercises | Sets & Reps |
---|---|
Bench Press With Bands | 4×15 |
chest press with band standing | 4×15 |
Dumbbell One Arm Triceps Extension | 4×15 |
triceps with chair | 4×max |
triceps extension band | 3×15 |
back with band seated | 4×15 |
back single dummbell | 4×15 |
Exercises | Sets & Reps |
---|---|
band shoulder press | 4×15 |
lat shoulder raise | 4×12 |
front shoulder raise | 4×12 |
front raise with band | 4×15 |
biceps dumbbell curl | 4×10 |
biceps curl with band | 4×15 |
Exercises | Sets & Reps |
---|---|
Leg Extensions | 4×15 |
leg press machine | 4×12 |
pile | 4×15 |
Thigh Adductor with machine | 4×20 |
quads with band and chair | 4×15 |
standing hamstring with band | 4×15 |
lying hamstring with band | 4×15 |
lying leg abduction with band | 4×20 |
Exercises | Sets & Reps |
---|---|
Abdomen crunch machine | 4×20 |
seated waist twist | 3×50 |
-3 days training and one day rest with above 3 programs -2-3 days per week Abs exercises at the end of training -at the end of all training session do 30 min cardio (Bike or Treadmill or Elliptical) with heart rate between 110 to 130 -4 days per week before breakfast jogging -all exercises with the maximum weight that you can do the reps correctly and anytime you feel it is heavy make it lighter for next reps -because you are traveling I tried to give you more exercises with band