1.

Monday & Thursday

Chest & Triceps + Cardio

Sr
No Exercise Set x Reps
.
1 Bench Press / Push ups 3 * 8-10-12
2 Incline Dumbbell / Bench Press 3 * 7-9-11
3 Chest Dumbbell / Machine Flyes 3 * 8-10-12
4 Decline Dumbbell / Bench Press 3 * 7-9-11
5 Lay down Over head Press 3 * 7-9-11
6 Tricep Dips / Bench Dips 3 * 4-6-8 / 3 * 7-9-11
7 Tricep Rope / Bar Pushdowns 3 * 7-9-11
8 15 Mini Cardio – Treadmill / Stairs