EXERCISE ROUTINE

UPPER BODY WORKOUT

Sr no EXERCISE SETS REPS
1 Bentover db rows 3 15-20
2 Lat pulldown 3 15-20
3 Low cable rows 3 15-20
4 Db shrugs 3 15-20
5 Db biceps curls 3 15-20
6 Decline db press 3 15-20
7 Incline db press 3 15-20
8 Db standing overhead press 3 15-20
9 Db or machine lateral raise 3 15-20
10 Cable triceps pushdown 3 15-20
Stretching
Lower BODY WORKOUT
Sr no EXERCISE SETS REPS
1 Squats 3 15-20
2 Lunges 3 15-20
3 Reverse lunge 3 15-20
4 Leg press 3 15-20
5 Calf raise 3 15-20
6 Leg curl 3 15-20
7 Stretching

CARDIO + ABS WORKOUT

Sr no EXERCISE SETS REPS
1 Crunch sit up 3 15-20
2 Reverse crunch 3 15-20
3 Twisting crunch 3 15-20
4 Trunk lateral flexion 3 15-20
5 Plank 3 15-20
6 Side plank 3 15-20
7 Stretching
8 Treadmill 40mins

Day 1 -Upper body

Day 2 -Cardio abs
Day 3 -Lower body
Day 4 -Cardio abs
Day 5-Rest
REPEAT