TIME TABLE
| DAYS | EXERCISES | |
|---|
| Day-1 | Chest+Traps | |
|---|
| Day-2 | Arms+Calves | |
|---|
| Day-3 | Chest+Traps | |
|---|
| Day-4 | 20-min Slow Cardio | |
|---|
| Day-5 | Shoulders + Back | |
|---|
| Day-6 | Arms+Calves | |
|---|
| Day-7 | Rest | |
|---|
| DAY-1 | Chest+Traps |
|---|
| 1. Warm Up - DB press | 2 Sets | 20 reps |
| 2. Barbell Press | 4 Sets | 12,10,8,6 reps |
| 3. Decline DV Press | 6 Sets | 12,10,8,6 reps |
| 4. Barbell Shrugs | 4 Sets | 12,10,8,6 reps |
| 5. DB shrugs | 3 Sets | 8,6,4 reps |
| DAY-2 | Arms + calves |
|---|
| 1. Warm Up | 2 Sets | 20 reps |
| 2. Barbell Curls | 5 Sets | 10,8,6,6,5 reps |
| 3. DB HAmmer Curls | 5 Sets | 5,6,6,8,10 reps |
| 4. Bench Dips | 2 Sets | 20,20 reps |
| 5. Calf Raise | 3 Sets | 12,10,8 reps |
| DAY-3 | Legs + Abs |
|---|
| 1. Squats | 3 Sets | 20 reps |
| 2. Leg Press | 2 Sets | 6,6,5 reps |
| 3. Leg Deadlift | 3 Sets | 15,10,5 reps |
| 4. Leg Extension | 2 Sets | 16,14,12 reps |
| 5. Crunches | 3 Sets | 20 reps |
| DAY-4 | CARDIO |
|---|
| Inclined Walk | 30-min | speed-4.0mph |
| DAY-5 | Shoulder + back |
|---|
| 1. Warm UP | 2 Sets | 20 reps |
| 2. Shoulder Press | 3 Sets | 16,16,12 reps |
| 3. DB side raise | 3 Sets | 15,10,5 reps |
| 4. DB front Raise | 4 Sets | 16,14,12 reps |
| 5. Barbell Rows | 3 Sets | 20 reps |
| DAY-6 | Arms + calves |
|---|
| 1. Warm Up | 2 Sets | 20 reps |
| 2. Barbell Curls | 5 Sets | 10,8,6,6,5 reps |
| 3. DB HAmmer Curls | 5 Sets | 5,6,6,8,10 reps |
| 4. Bench Dips | 2 Sets | 20,20 reps |
| 5. Tri Hammer Straighter | 3 Sets | 12,10,8 reps |
FOCUS ON YOURSELF , ACHIEVEMENT WOULD SURELY BE SERVED ON THE PLATE.
