| Exercises | Sets & Reps |
|---|---|
| Smith Machine Incline Bench Press | 3×10 |
| Upward Cable Cross Over | 3×15 |
| Triceps Pushdown - Rope Attachment | 3×12 |
| seated one dumbbell overhead triceps extension with two hands | 3×12 |
| V-Bar Pulldown | 3×12 |
| back single dummbell | 3×12 |
| triceps dumbbell to ear | 3×12 |
| Exercises | Sets & Reps |
|---|---|
| Seated Side Lateral Raise | 4×10 |
| Reverse Butterfly | 3×15 |
| Reverse Butterfly + front shoulder raise | 3×(12+12) |
| biceps dumbbell curl | 3×10 |
| Biceps Barbell Curl | 3×10 |
| Exercises | Sets & Reps |
|---|---|
| Leg Extensions | 4×12 |
| Smith Machine Squat wide stance + pile | 4×(15+15) |
| lunges with dumbbell | 4×15 |
| Lying Leg Curls | 4×12 |
| Glute cable kick backs with cable | 4×12 |
| seated calf raise machine | 3×15 |
| Exercises | Sets & Reps |
|---|---|
| cable seated crunch | 3×25 |
| seated waist twist | 3×50 |
-5 days per week training with above 3 programs rotationally and 2 days REST (not continuous days) -َََ After each training 25 min cardio (treadmill or elliptical) -2-3 days per week abs exercises -Your heart rate in cardio exercises must be between 100-130 -Try to use the heaviest weight that you can do mentioned reps, then for the next set if you can do with same weight do it otherwise make it little lighter, and if you feel it was light so for next set make it little heavier