DAY 1

Sets & Reps Remarks

1) Warm up Treadmill jog 5min Warm up

2) Strength Chest press bb 3 sets x 12 reps 5kg + bar / 12-10-10 reps Strength
1 arm row db 3 sets x 12/12 reps 10kg - 14kg / 12-12-12 reps.

Dumbles fly 3 sets x 12 reps 8-8-6 kg. / 8-7-10 reps.

Pushups 3 sets x max reps
Combined
Seated row cable machine 3 sets x 12 reps 30-35-35 / 12 reps.
Cable crossover 3 sets x 12 reps

Biceps 2db 3 sets x 12 reps 5 kg. / 12- 10 - 10 reps

Triceps 2db 3 sets x 12 reps 5kg / 12 - 10-8reps

3) Core Situps 20 Ok Core

Wipers 10/10 X2 Ok
Leg raises 20 Only 7

4) Cool down Elliptical machine 10-15min Cool down

 DAY 2
Sets & Reps Remarks
Treadmill jog 5min Warm up

Leg extension machine 3 sets x 12 reps 25-30-30 kg 12-12-10 reps. Strength

Leg curl machine 3 sets x 12 reps 25-30-30 kg 12-12-10 reps.

Seated Shoulder press 2db 3 sets x 12 reps 5-5-6 kg. / 12-12-10 reps.
Pull down machine 3 sets x 12 reps 25-30-35kg. 12-12-10 reps.

Lateral/front raise 2db 3 sets x 12/12 reps 4-4-4 kg. 12-10-10 reps.
Leg press 3 sets x 12 reps Each side 25-35-35 kg / 12 rep

Biceps cable 3 sets x 12 reps 10-12.5-12.5kg 12-10-8 reps.

Triceps cable 3 sets x 12 reps 10-12.5-12.5 kg. / 12-12-10 reps.

V-ups 10 Core
Pushing abs 20 X2
Crunches 50 Total abs machine 50

Elliptical machine 10-15min Cool down

 Day 3
Sets & Reps
Treadmill jog 5min

Goblet squat kb 3 sets x 12 reps

Incline chest press bb 3 sets x 12 reps

Back lunges 3 sets x 12/12 reps

1 arm row db 3 sets x 12/12 reps

Fly incline 2db 3 sets x 12 reps

Y incline 2db 3 sets x 12 reps

Biceps curl zigzag bar 3 sets x 12 reps

Triceps french press 3 sets x 12 reps

Scissors 20/20
1 leg v-ups 10/10 X2
Side Crunches 20/20

Elliptical machine 10-15min

Day 3
Remarks

10kg / 10 reps
5kg. each side / 10-10-8 reps

4-4-5kg - 12-10-10 reps.

8-8-8 kg 12 reps

Skip
Skip
End workout

On your back, bend your elbows so the bar touches your forehead

Ok check
 DAY 1 DAY 2
Sets & Sets &
Reps Remarks Reps
Treadmill Treadmill
1) Warm up jog 5min Warm up jog 5min

14-10-10 kg. Leg

Chest press 3 sets x 10 / 8-10-10 extension 3 sets x 10
2) Strength db reps reps. Strength machine reps
14-14-14 kg
1 arm row 3 sets x - 12-10-10 Leg curl 3 sets x 10
db 10/10 reps reps. machine reps

Seated
3 sets x 10 Shoulder 3 sets x 10
Fly cable reps press 2db reps

3 sets x Pull down 3 sets x 10

Pushups max reps machine reps

Seated row 30-35-35

cable 3 sets x 10 kg / 12-10- Lateral/front 3 sets x
machine reps 10 reps. raise 2db 10/10 reps
Crossover 3 sets x 10 14 kg / 10-8- 3 sets x 10
db reps 8 reps. Leg press reps

3 sets x 10 7kg / 10-10- 3 sets x 10

Biceps 2db reps 8 reps. Biceps cable reps

3 sets x 10 6 kg / 10 Triceps 3 sets x 10

Triceps 2db reps reps. cable reps

3) Core Situps 20 14 Core V-ups 10

Wipers Pushing abs
10/10 X2 18 20 X2

Leg raises
20 10 Crunches 50

Elliptical Elliptical
4) Cool down machine 10-15min Ok Cool down machine 10-15min
DAY 2 Day 3
Sets &
Remarks Reps Remarks
Treadmill
Warm up jog 5min

Goblet squat 3 sets x 10 8-8-8 kg. - 10 reps.

30-30-35 kg. 10 reps. Strength kb reps

Incline chest 3 sets x 10 5-7.5-8.75 kg + bar - 10-10-6 reps.

30-35-40kg. - 10-10-8 reps. press bb reps

3 sets x 7 kg each - 10-10-8 reps.

9 kg - 10-10-8 reps. Back lunges 10/10 reps

1 arm row 3 sets x 14-14-14 kg. - 10 reps.

30-35-40 kg. - 10-10-8 reps. db 10/10 reps

4-6-5 kg - 10-8-8 latéral-front reps. Fly incline 3 sets x 10 5-5-6 kg. - 10-10-10 reps.
2db reps

35-40-40 kg each - 1010-8 reps. Y incline 3 sets x 10 4 kg. - 10-9-10 reps.

2db reps

Biceps curl 3 sets x 10 5 kg each side - 10 reps.

12.5-15-15 kg - 10-8-6 reps. zigzag bar reps

Triceps 3 sets x 10 0-2.5-2.5 kg. each side - 10 reps

10-12.5-12.5 kg - 10-8-8 reps. french press reps

Ok an easy version (legs up 45d.

And back to the ground / torso half Scissors
lift with hands) 10 reps. Core 20/20 20 x3 reps.
1 leg v-ups 10-10 alternating - 1 rep.
Ok 20-16 reps. 10/10 X2
Side
Crunches
15-Dec 20/20

Elliptical
Ok Cool down machine 10-15min
 DAY 1 DAY 2
Sets & Reps Remarks
Treadmill Treadmill
1) Warm up jog 5min Warm up jog 5min

Leg
Chest press 3 sets x 8 extension
2) Strength bb reps 40-40-40 kg / 8-8-8 reps. Strength machine

1 arm row 3 sets x 8/8 Leg curl

db reps 16-18-18 kg / 8 reps. machine

Seated
3 sets x 8 5-7.5-7.5 kg / 10-8-8 reps. Shoulder
Fly cable reps press 2db
Crossover 3 sets x 8
db reps 6kg / 10-9-9 reps. Pull down

Seated row
cable 3 sets x 8 Lateral/front
machine reps 45-50-50 kg / 8 reps. raise 2db
3 sets x 10
Pushups reps 10 reps (on knees) Leg press

3 sets x 8
Biceps 2db reps 8-10-10kg. - 8 reps. Biceps cable
3 sets x 8 Triceps
Triceps 2db reps 6-8-6 kg. / 8-6-10 reps. cable

3) Core Situps 20 15 Core V-ups 10

Wipers Pushing abs
10/10 X2 10/10 - 10/10 20

Leg raises
20 8 Crunches 50

Elliptical Elliptical
4) Cool down machine 10-15min Ok Cool down machine

Corner
chest stretch
5) Stretching 1min

Seated try to
touch your
toes 30s
 Cobra
stretch 1min

Child pose
1min

ALWAYS ADD THE WEIGHT ADDED + THE BAR.

BB = 20KG. IF YOU PUT 10KG ON EACH SIDE THAT'S 40KG
 DAY 2 Day 3
Sets & Reps Remarks Sets & Reps Remarks
Treadmill
Warm up jog 5min

3 sets x 8 Goblet squat 3 sets x 8 12kg. / 12

reps 40-45-45 kg / 8 reps. Strength kb reps reps.
35-35-40
3 sets x 8 Incline chest 3 sets x 8 kg. / 12-12-9
reps 40-45-45 kg. / 8 reps. press bb reps reps.

3 sets x 8 3 sets x 8/8 8 kg. / 10-8-8

reps 10-10-10 kg / 8-8-7 reps. Back lunges reps reps.
3 sets x 8 1 arm row 3 sets x 8/8 16 kg. / 8
reps 40-45-50 kg. / 8-8-6 reps. db reps reps

3 sets x 8/8 Fly incline 3 sets x 8 6-7-8 kg. / 8

reps 6 kg. / 8/8 reps. 2db reps reps.
3 sets x 8 40-50-50 kg. Each side / 8-8-7 reps. Y incline 3 sets x 8 5 kg. / 8
reps 2db reps reps.

3 sets x 8 Biceps curl 3 sets x 8 Biceps 4 x 10

reps zigzag bar reps x 6kg db
3 sets x 8 Triceps 3 sets x 8
reps french press reps

Scissors
Trial v ups. - 7 Core 20/20 Ok
1 leg v-ups
X2 10-6 times 10/10 X2 Ok 8/8 10/10
Side
Crunches
20/20 5/5 5/5

Elliptical
10-15min Ok Cool down machine 10-15min Ok

Couch
stretch
Stretching 30s/30s

Pigeon
stretch
30s/30s
Prayers
stretch on
bench 1min
Shoulder
dislocates
stretch 1min
 DAY 1 DAY 2
Sets & Reps Remarks Sets & Reps
Treadmill Treadmill
1) Warm up jog 5min Warm up jog 5min

Leg
Chest press 3 sets x 10 40-40-40 extension 3 sets x 10
2) Strength bb reps kg / 10 reps. Strength machine reps
1 arm row 3 sets x 16 kg / 10 Leg curl 3 sets x 10
db 10/10 reps reps. machine reps

Seated
3 sets x 10 7.5 kg / 10- Shoulder 3 sets x 10
Fly cable reps 10-8 reps. press 2db reps
Crossover 3 sets x 10 7 kg. / 10 3 sets x 10
db reps reps. Pull down reps

Seated row
cable 3 sets x 10 45-50-50 kg / 10-10-8 repsLateral/front 3 sets x
machine reps raise 2db 10/10 reps
3 sets x 10 10 reps (on 3 sets x 10
Pushups reps knees) Leg press reps

8-9-9 kg. -
3 sets x 10 10-10-7 3 sets x 10
Biceps 2db reps reps. Biceps cable reps
3 sets x 10 6-7-7 kg. / Triceps 3 sets x 10
Triceps 2db reps 10-9-7 reps. cable reps

3) Core Situps 20 Core V-ups 10

Wipers Pushing abs
10/10 X2 20 X2

Leg raises
20 Crunches 50

Elliptical Elliptical
4) Cool down machine 10-15min Cool down machine 10-15min

Corner
chest stretch
5) Stretching 1min

Seated try to
touch your
toes 30s
 Cobra
stretch 1min

Child pose
1min

ALWAYS ADD THE WEIGHT ADDED + THE BAR.

BB = 20KG. IF YOU PUT 10KG ON EACH SIDE THAT'S 40KG
Y2 Day 3
Remarks Sets & Reps Remarks
Treadmill
Warm up jog 5min

Goblet squat 3 sets x 8 12 kg / 10

Strength kb reps reps.
Incline chest 3 sets x 8 35-30-30 kg. / 8-8-8 reps.
press bb reps

10 kg. / 8 3 sets x 8/8

reps. Back lunges reps
45 kg / 8 1 arm row 3 sets x 8/8
reps. db reps

6 kg. / 8-7-5 Fly incline 3 sets x 8

reps. 2db reps
Y incline 3 sets x 8
2db reps

Biceps curl 3 sets x 8

20/ zigzag bar reps
Triceps 3 sets x 8
12.5/ french press reps

Scissors
Core 20/20 Ok
1 leg v-ups Ok 8/8
10/10 X2 10/10
Side
Crunches
20/20 5/5 5/5

Elliptical
Cool down machine 10-15min Ok

Couch
stretch
Stretching 30s/30s

Pigeon
stretch
30s/30s
Prayers
stretch on
bench 1min
Shoulder
dislocates
stretch 1min