| Exercises | Sets & Reps |
|---|---|
| Incline Chest Dumbbell Bench With Palms Facing In | 3×12 |
| Machine Bench Press | 3×12 |
| Triceps push down | 3×12 |
| Cable Incline Triceps Extension | 3×12 |
| Cable One Arm Tricep Extension(reverse grip) | 3×12 |
| hammer strength iso row machine wide grip | 3×12 |
| back single dummbell | 3×12 |
| Exercises | Sets & Reps |
|---|---|
| lat shoulder raise | 4×10 |
| Machine Shoulder (Military) Press + Arnold Dumbbell Press | 4×(15+15) |
| shoulder front kick | 4×12 |
| Dumbbell Shrug | 3×15 |
| Standing Bicep Cable Curl | 3×10 |
| Biceps Barbell Curl | 3×10 |
| concentration curl | 3×12 |
| Exercises | Sets & Reps |
|---|---|
| Leg Extensions | 4×12 |
| Hack Squat + leg press machine | 4×(10+10) |
| Plie Dumbbell Squat + Thigh Adductor with machine | 4×(25+25) |
| Lying Leg Curls | 4×12 |
| single leg curl | 3×15 |
| Glute cable kick backs with multi hip machine | 5×12 |
| Calf Press On The Leg Press Machine | 3×20 |
| Exercises | Sets & Reps |
|---|---|
| Decline Oblique Crunch | 3×20 |
| 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