Bgvg †gvt †g‡n`x nvmvb Imam Md.

Mehedi Hasan
weGmwm (m¤§vb) Bsc (Hons)
imvqb wefvM (4_© el©) Department of Chemistry (4th year)
cÖv³b weGbwmwm K¨v‡WU Former BNCC Cadet
4 e¨vUvwjqb, igbv †iwR‡g›U 4 Battalion, Ramna Regiment
miKvix mvÕ`Z K‡jR KiwUqv, UvsMvBj Govt. Saadat College, Karatia Tangail.

Day -1
CHEST:
1.PUSH UPS - 12 REPS 3 SETS
2.FLAT BENCH PRESS - 12 REPS 3 SETS
3.INCLINED BENCH PRESS - 12 REPS 3 SETS
4.DECLINED BENCH PRESS - 12 REPS 3 SETS
5.BUTTERFLY - 15 REPS 2 SETS
SHOULDERS:
1.DUMBLE RAISES - 12 REPS 3 SETS
2.SIDE RAISES - 12 REPS 3 SETS
3.ARNOLD PRESS – 15 SETS 3 SETS
.........STRECH..................................

DAY-2
ARMS:
1.BARBELL BICEP CURLS – 12 REPS 3 SETS
2.HAMMER CURLS – 15 REPS 3 SETS
3.CONCENTRATION CURLS – 12 REPS 3 SETS
4.BICEPS DUMBBELL CURLS – 12 REPS 3 SETS
5.TRICEPS PUSH DOWN- 15 REPS 3 SETS
6.DUMBBELL OVERHEAD EXTENSION – 15 REPS 3 SETS
7.TRICEPS ROPE PUSH DOWN- 15 REPS 3 SETS
.........STRECH..................................
DAY-3
BACK & TRAPS:
1.LAT PULL DOWN- 15 REPS 3 SETS
2.CABLE ROWING- 12 REPS 3 SETS
3.DUMBBELL ROWING- 12 REPS 3 SETS (BOTH HANDS INDIVIDUALLY)
4.DEADLIFT-10 REPS 3 SET
5.ROD SHRUGS- 12 REPS 3 SET
6.DUMBBELL SHRUGS-12 REPS 3 SET
.........STRECH..................................

DAY-4
LEGS:
1.SQUATS- 12 REPS 3 SETS
2.LEG PRESS- 12 REPS 3 SETS
3.LEG EXTENSIONS-12 REPS 3 SETS
4.LEG CURLS- 12 REPS 3 SETS
5.LUNGES- 15 REPS 3 SETS
6.CALVES ON LEG PRESS- 15 REPS 3 SETS
7.STANDING CALVES- 15 REPS 3 SETS
.........STRECH..................................

DAY-5
ARMS & ABS:
1.BICEPS DUMBBELL CURLS – 12 REPS 3 SETS
2.TRICEPS PUSH DOWN-15 REPS 3 SETS
3.CRUNCES – 20 REPS 3 SETS
4.LEG RAISES- 20 REPS 3 SETS
5.SIDE PLATE DOWN – 20 REPS 3 SETS

email: immh.police@gmail.com
 DAY-6
CHEST & BACKS:
1.FLAT BENCH DUMBBELL PRESS- 12 REPS 3 SETS
2.BUTTERFLY- 15 REPS 3 SETS
3.LAT PULL DOWN-15 REPS 3 SETS
4.DUMBBELL ROWING- 12 REPS 3 SETS
.........STRECH..................................

email: immh.police@gmail.com