WEEKS/DAYS Mon Week -1 Week -2 Week -3 Week -4 Week -5 Week -6 Week -7 Week -8 Week -9 Week -10 Week -11

Week -12

Tues

Wed

Thurs

Fri Weights Lowerbody Weights Lowerbody Weights Lowerbody Weights Lowerbody

Sat Cardio 30 mins Cardio 40 mins Cardio 40 mins Cardio 45 mins Weights - Upper body Weights - Lower body Weights - Upper body Weights - Lower body Weights - Upper body Weights - Lower body Weights - Upper body Weights - Lower body

Day 1 Cardio Cardio 30 30 minutes mins Cardio 40 minutes Cardio 40 minutes Cardio 45 minutes Cardio 45 minutes Cardio 45 minutes Cardio 45 minutes Cardio 45 minutes Cardio 50 minutes Cardio 50 minutes Cardio 50 minutes Cardio 50 minutes Cardio 40 mins Cardio 40 mins Cardio 45 mins

Weights Cardio 30 Upper body mins Weights Cardio 40 Upper body mins Weights Cardio 40 Upper body mins Weights Cardio 45 Upper body mins

Weights Cardio 45 Upper body mins Weights Cardio 45 Lower body mins Weights Cardio 45 Upper body mins Weights Cardio 45 Lower body mins Weights Cardio 50 Upper body mins Weights Cardio 50 Lower body mins Weights Cardio 50 Upper body mins Weights Cardio 50 Lower body mins

Weights Cardio 45 mins Lowerbody Weights Cardio 45 mins Upper body Weights Cardio 45 mins Lower body Weights Cardio 45 mins Upper body Weights Cardio 50 mins Lower body Weights Cardio 50 mins Upper body Weights Cardio 50 mins Lower body Weights Cardio 50 mins Upper body LOWER BODY EXERCISE 1. Warm up - 5 minutes. 2. Barbell squat - 20 x 2 sets. DB split squats - 20 x 2 sets Wide squats - 20 x 2 sets

UPPERBODY EXERCISE 1. Warm up - 5 minutes. 2. DB chest press - 20 x 2 sets. DB Incline bench flyes - 20 x 2 sets DB shoulder press - 20 x 2 sets DB Lateral raise - 20 x 2 sets Latpulldown - 20 x 2 sets Seated rowing - 20 x 2 sets DB shrugs - 20 x 2 sets DB biceps curl - 20 x 2 sets DB triceps extension - 20 x 2 sets DB wrist curl - 20 x 2 sets

Floor hip extension - 20 x 2 sets Stiffed leg deadlift - 20 x 2 sets DB calf raise - 20 x 2 sets CORE AB curl - 15 x 2 sets Reverse curl - 15 x 2 sets Lower back extension - 20 x 2 sets

3. Stretches for upper body, hold for 15-30 3. Stretches for lower body, hold for 15-30 seconds (once). seconds (once).