Week 1: Reps 3x12

Monday Exercise - Chest Biceps & Triceps Seated chest press Finish with one super set of pushups till failure Tricep push downs Finish with super set of chair dips to failure Bicep curls w/ dumbbells Finish with super set of hammer curls to failure Cardio Bicycle Wednesday Exercise Shoulder Back & Legs Seated shoulder press Finish with lateral raises till failure Seated back row Finish with super set of firepants till failure

Reps 45 50 mins

Tuesday Exercise Cardio Day Swim/ Bicycle/ Brisk Walk

3x12

3X12

30 Mins Reps 3x12

Reps

Thursday Exercise- Cardio Day

45 50 Mins

Swim/ Bicycle/ Brisk Walk

3x12

3x12

Leg Rises with super set of half extension

Leg curls with super set of 20 alternating lunges

3x12

Reps 50 Sec Interval

Friday Exercise Full Body Squat Press with dumbbells Alternating lunges with over the head tricep extensions Bicep curls with calve rises Pushup with dumbbell row Plank

Reps

Saturday Exercise

45 50 Mins

Swim/ Bicycle/ Brisk Walk

Reps REST DAY

Exercise

Sunday Reps

Exercise