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Week 2

Workout week

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36 views5 pages

Week 2

Workout week

Uploaded by

94jqh6vnvf
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Warm Up Routine

Exercise Sets Repetitions Exercise Tip

• Neck Stretch up & Down 1 20 Do Slow

• Shoulder Rotation 1 15 Both Direction

• Wrist Rotation 1 20 Both Direction

• Hip Rotation 1 10 Both Direction

• Ankle Rotation 1 10 Both Direction

• Treadmill Walk 10 min ( 2 Minute Regular + 6 Minute Inclined + 2 Minute Regular )

Push Your Limits & Increase weight in each exercise as a progression of Week 1

Day 1 Push + Upper ABS

Day 2 Pull + Lower ABS

Day 3 Legs + Obliques

Day 4 Push + Upper ABS

Day 5 Pull + Lower ABS

Day 6 Cardio & ABS


Day 1 & 4 ( Push + Upper ABS )

Exercise Name Sets Repetitions Rest Exercise Tip

• Pushups 2 15-20 30-60 sec Warmup Set

• Flat Bench Press ( Warmup Sets ) 2 15-20 60 sec Use 30-40 % of 1 Rep Max

• Flat Bench Press 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max

• Inclined Bench Press 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max

• Shoulder Press 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max

• Triceps Push Down 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max

• Situps 5 20-30 60 sec You can use dumbbell also

• Treadmill 10 min inclined walk

* 1 Rep Max , If you are able to lift


100 lbs for 1 repetition then start
with 60 lbs and increase 10-15 % of
60 lbs ( 6-9 lbs ) in each set.
Day 2 & 5 ( Pull + Lower ABS )

Exercise Name Sets Repetitions Rest Exercise Tip

• Lat Pull down ( Warmup ) 2 12-15 Use light weight

• Lat Pull down 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max

• Seated Rowing 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max

• DB Biceps Curl 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max

• DB Biceps hammer Curl 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max

• Leg Raise 5 20-25 60 sec

• Elliptical 10 Minute

* 1 Rep Max , If you are able to lift 100


lbs for 1 repetition then start with 60
lbs and increase 10-15 % of 60 lbs
( 6-9 lbs ) in each set.
Day 3 ( Legs + Obliques )

Exercise Name Sets Repetitions Rest Exercise Tip

• Bodyweight Squats 2 20 Warmup Set

• Machine Leg Press 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max

• Hamstring Curl 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max

• Stiff leg Deadlift 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max

• Smith Machine Standing Calf Raise 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max

• Russian Twist 5 20-25 60 Sec Use Dumbbell / Kettlebell

• Stationary Bike 15 Minute

* 1 Rep Max , If you are able to lift 100


lbs for 1 repetition then start with 60
lbs and increase 10-15 % of 60 lbs
( 6-9 lbs ) in each set.
Day 6 ( Cardio + ABS )

Exercise Name Sets Repetitions Rest Exercise Tip

• Treadmil 15 min

• Situps total 100

• Leg Raise Total 100

• Russian Twist Total 100

• Stationary Bike 10 Minute

• Treadmil 10 Minute

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