Exercises | Sets & Reps |
---|---|
Machine Bench Press | 4×10 |
Incline Chest Dumbbell Press | 4×12 |
Triceps Pushdown - Rope Attachment | 4×15 |
Seated Overhead Barbell Triceps Extension | 4×10 |
Triceps with Dip Machine | 3×15 |
Underhand Cable Pulldowns | 4×15 |
wide grip seated cable row | 4×15 |
Exercises | Sets & Reps |
---|---|
Standing Low-Pulley Deltoid Raise | 4×10 |
Machine Shoulder (Military) Press + front shoulder raise | 4×(10+10) |
Dumbbell Shrug | 3×15 |
biceps dumbbell curl | 4×10 |
One Arm Dumbbell Preacher Curl | 4×10 |
Exercises | Sets & Reps |
---|---|
Leg Extensions | 4×15 |
leg press machine | 4×10 |
dumbbell single squat | 4×15 |
bulghari squat | 4×15 |
Thigh Abductor with machine | 4×25 |
Lying Leg Curls | 4×10 |
stiff leg dead lift | 4×15 |
Glute cable kick backs with cable | 4×15 |
Exercises | Sets & Reps |
---|---|
Abdomen crunch machine | 4×20 |
abs plank | 4×max |
-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 -3 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