Exercises | Sets & Reps |
---|---|
Incline Machine Bench Press | 4×10 |
Smith Machine Incline Bench Press | 4×10 |
Incline Chest Dumbbell Flyes | 4×12 |
Triceps push down | 4×12 |
triceps with one dumbbell behind neck | 4×12 |
Bench Dips | 4×max |
T-Bar Row wide grip | 4×12 |
back single dummbell | 4×12 |
Exercises | Sets & Reps |
---|---|
Seated Side Lateral Raise | 4×10 |
Smith Machine Overhead Shoulder Press | 4×10 |
front shoulder raise | 4×10 |
Dumbbell Shrug | 4×12 |
biceps dumbbell curl | 4×10 |
Biceps Barbell Curl | 4×10 |
One Arm Dumbbell Preacher Curl | 4×12 |
Exercises | Sets & Reps |
---|---|
Leg Extensions | 4×12 |
Smith Machine Squat | 4×10 |
pile | 4×20 |
lunges with dumbbell | 4×15 |
Seated Leg Curl machine | 4×12 |
stiff leg dead lift | 4×15 |
seated calf raise machine | 4×15 |
Exercises | Sets & Reps |
---|---|
cable seated crunch | 4×25 |
abs plank | 4×max |
seated waist twist | 3×30 |
5 days per week training with above 3 programs and 2 days per week rest. it is better to have rest on Friday and Tuesday. After each training session you should have 25 min walking on treadmill. Also 3 days per week after training and before walking you should do abs workouts. I prepared the exercises to be done in your gym and also you can go to outside gym so it depends on you