D1 chest Set Reps

W1 3

High knees 25 Remarks

Jumping jacks 30 1. Do reps aaccording to your will as
2. You can leave W4 of everyday and
W2 3 3. Please keep and update of your p
Chest press 20 4. don’t pick heavey dumbles; aim is
plank jack 20

W3 3
chest fly 20
twist jumps 20

W4 3
inclided chest press 20
kettle bell 20

D2 back
W1 3
Kettle bell 20
high knees 20
jumping jack 20

W2 3
double arm rowing 20
squats 20

W3 3
single arm rowing 20
twist jumps 20
W4 3
lat pull down 20
pank jacks 20

D3 biceps and triceps

W1 3
Kettle bell 20
high knees 20
jumping jacks 20

W2 3
bicep curl 20
mountain climbing 20

W3 3
bicep with rod barbble 20
twist jumps 20

W4 3
hammer curl 20
side leg raise 20
D4 shoulder
W1 3
Kettle bell 20
high knees 20
jumping jacks 20

W2 3
overhead press 20
half burpee 20

W3 3
lateral raise 20

W4
front raise 3 20

W5 3
rear dealt fly 20
crunchs 20

D5 Leg
W1 3
squat 20
jumping jacks 20

W2 3
lundges 20

W3 3
goblet squat 20

W4 3
glute raise 20
high knees 20

W5 3
torsoe rotation 20
leg raise 20
ding to your will as of start but try to do as many as u can- 15-20 being maximum
W4 of everyday and do 10 min tredmil or cross trainer instead
d update of your performance on this heet so that we can alter the workout accordinly
ey dumbles; aim is to do more reps not lifting heavey weights
maximum
kout accordinly
Day 1 17th Okt
D1 chest Set Reps Reps I did
W1 3

High knees 25 25 X 3
Jumping jacks 30 30 X 3

W2 3
Chest press 20 20 X 2,10, 15 X 1,8
plank jack 20 20 X 3

W3 3
chest fly 20 20X3
twist jumps 20 20X3

W4 3 Not done, walked on Treadmill

inclided chest press 20
kettle bell 20
X 2,10, 15 X 1,8

done, walked on Treadmill