Cardio

1) 2) 3) 30 Min Interval Jogs, cycle and cross trainer Complete Stretching Circuit 1> Swissball squats + Jacknife + tricep dips Circuit 2> Swissball lunge + Pike (Bent / straight knee) + T-Puships Circuit 3> Hack Squat / Zercher squat + Medicine ball push ups + Legs above floor / rotate / twist etc. Circuit 4> Hip Flexor + Side bends + Good mornings + back extensions (hyper) Circuit 5> High cable traps pulls + tricep rope push downs + straight arm pull downs Circuit 6> Low to high cable row + dumbell travelling lunge + pull ups (back / front) Circuit 7> Shoulder dips + Single arm pull ups + upstart

Notes
Click for Info. in General - Sets, Reps, Rest, Resistance etc. Click for Information on Stretching & Warming Up Click Here for Information on Human Anatomy

Weights are in pounds Circuit = Multiple body parts with minimum rest periods (SS) - Super sets = Same body part comprising of 2-3 exercises in one set; another way is to combine 2-3 body parts in one super set. Light Weights = weights which u can do 15-20 reps with, rest between sets should kept to a min. (30-45 secs) - Good for fat loss & muscle toning, for best effect - do synergistic super sets (same muscle - 2-3 exercises per set) with Light weights. For a cardio session, complete as many circuits one after another in the Moderate Weights = weights which u can do 8-12 reps with, rest least possible time with minimum rest between exercises. between sets should kept to a minute - Good for endurance, strength & building lean muscle, 4 best effects do compound super sets (different Warm up before all sessions muscle - 2-3 exercises per set) with Mod. weights. 1) 10 Min Wind Sprints Heavy Weights = weights which u can do 3-6 reps with, rest between 2) Ballistic Stretching sets should kept 2-3 mins - Good for muscle growth and increasing size 3) Pushups of muscle- for best effects do progressive sets (increase weight after 4) Pull ups every set) with Heavy weights. B = Barbell; D = Dumbbell

Chest (Day 1-SS) & (Bold=Day 3 - Heavy)

1) 2) 3) 1 2 3 4 5 Incline Dumbell Press + Incline Bench Press (S.S.) Flat Bench Press + Flat Bech Dumbell Fly --wide-- (S.S.) Decline Bench Dumbell Press + Barbell Pull overs (S.S.) Flat Barbell Bench Press Incline Dumbell Fly --narrow-Decline Dumbell Press Pec Dec Fly (machine) Dumbell Pull Overs

Sets 3+3 3+3 3+3

Mod. Weight Reps Weight 20/18/16 D=33; B=66 20/18/16 B=88; D=22 20/18/16 D=20; D=44

Sets

Heavy Weight Reps Weight

Rest between sets = 30 secs; Rest between exercise = 2 mins 4 4 4 4 4 12/10/8/6 12/10/8/6 12/10/8/6 12/10/8/6 12/10/8/6 130/ +5 33 55 / 60 60

Rest between sets = 2 mins; Rest between exercise = 4 mins

Back (Day 1-SS) & (Bold=Day 3 - Heavy)

1) 2) 3) 4) 5) 6) 1 2 3 4 5 Chin ups (Back, Front wide, front close) Lat. Front pull down (wide grip) + Incline Bench Dumbell Back Fly Lat. Back pull down + Barbell Bent Rows (normal grip / rev. grip) Straight arm Pull downs (machine) +

Sets 3 3 3 3 3 3

Mod. Weight Reps Weight 10/10/10 Body 20/18/16 20/18/16 20/18/16 D=22 20/18/16 3 plates 20/18/16 B=44

Sets

Heavy Weight Reps Weight

Rest between sets = 30 secs; Rest between exercise = 2 mins 4 4 4 4 4 12/10/8/6 12/10/8/6 12/10/8/6 12/10/8/6 12/10/8/6 D=44 100 2 plates B=66 130

Dumbell rows Free standing T-Bar rows Top Pulley traps pull Bent Barbell rows Deadlift (Bent knee / Straight Knee)

Rest between sets = 2 mins; Rest between exercise = 4 mins Mod. Weight Reps Weight 20/18/16 3 plates 20/18/16 D=10; B=30 20/18/16 D=10; B=10 20/18/16 1 plate

Triceps (Day 1-SS) & (Bold=Day 3 - Heavy)

1) 2) 3) 4) 1 2 3 4 5 6 Push downs - machine + Back pulls - machine (S.S.) Dumbell Lying Extensions + Seated Barbell Extensions (S.S.) One arm dumbell extensions + Dumbell Kick backs (S.S.) Reverse pull downs + Tricep dips Lying Ez-bar extensions + Close grip bench press (S.S.) Seated single dumbell extension Dumbell lying extensions Rope Pull downs Bar reverse pull downs Tube Kick backs

Sets 3+3 3+3 3+3 3+3

Sets

Heavy Weight Reps Weight

Rest between sets = 30 secs; Rest between exercise = 2 mins 4 4 4 4 4 3 12/10/8/6 12/10/8/6 12/10/8/6 12/10/8/6 12/10/8/6 15/15/15 B=66 D=44 D=15 3 plates 2 plates 2 tubes

Rest between sets = 2 mins; Rest between exercise = 4 mins

Shoulders (Day 2-SS) & (Bold=Day 4 - Heavy)

1) 2) 3) 4) 1 2 3 4 5 6 Dumbell press + Front barbell press (S.S.) Arnold press + Back barbell press (S.S.) Elbow raise + Barbell front raise (S.S.) Side Lying Raise (Front, mid, back) Dumbell side Press Dumbell Elbow raise Single Dumbell Front raise Standing Upright barbell rows Sitting Bent over Lateral raises (LWE) Shoulder shrugs

Sets 3+3 3+3 3+3 3+3

Mod. Weight Reps Weight 20/18/16 D=14; B=44 20/18/16 D=14; B=22 20/18/16 D=11; D=44 20/18/16 D=5; D=5

Sets

Heavy Weight Reps Weight

Rest between sets = 30 secs; Rest between exercise = 2 mins 4 4 4 4 4 3 12/10/8/6 12/10/8/6 12/10/8/6 12/10/8/6 12/10/8/6 15/15/15 44 22 30 60 15 15

Rest between sets = 2 mins; Rest between exercise = 4 mins

Biceps (Day 2-SS) & (Bold=Day 4 - Heavy)

1) 2) 3) 4) 1 2 3 4 5 6 7 Seated alternate Dumbell curls + Hammer curls (shoulder on wall) Standing Barbell curls + Ez-bar reverse curls High pulley handle curls + Low pulley rope curls Concentration curls. Standing Alternate Dumbell curls Incline bench lying barbell curls Hammer curls Preacher curls Concentration curls Reverse Ez Bar curls + Ez Bar Half curls (S.S.) Barbell Curls - Heavy

Sets

Mod. Weight Reps Weight

Sets

Heavy Weight Reps Weight

Rest between sets = 30 secs; Rest between exercise = 2 mins

Rest between sets = 2 mins; Rest between exercise = 4 mins

Forearms / Wrists (Day 2, 4, 6)

1) 2) 3) 4) Wrist curls (Dumbell /. Barbell) Reverse Wrist curls (Dumbell /. Barbell) Barbell back curls Grip & hold weight plates Wrist rotation with dumbell / barbell rod

Mod. Weight Sets Reps Weight 4 30/20/15/15 D-40 4 25/20/15/15 D-30 4 20/18/16/14 70

Sets

Heavy Weight Reps Weight

Legs, Quads & Butt - Day 2 (Lt) & Day 5 (Hvy)

1) 2) 3) 4) 5) 6) 7) 8) Barbell squats (with Biceps session) Barbell Hack squats (with Biceps session) Barbell Zercher squats (with Biceps session) Lying back thigh curls Seated Thigh raise (with Triceps session) Barbell toe raises (with Triceps session) Dumbell one leg toe raise Barbell / Dumbell lunges (with chest session)

Sets 4 4 4 4 4 6 6

Mod. Weight Reps Weight 16/14/12/12 75/80 16/14/12/12 70 50 20/18/16/14 20 30/30/30/30 120

Sets

Heavy Weight Reps Weight

Saturday Super sets Circuit - Day 6 (Sat)

1) 2) 3) 4) 5) 6) 7) 8) 9) 10) 11) 12) 10 Min Warmup Push ups (narrow) + Pull ups (rear, wide) Push ups (wide) + Pull ups (front, wide) Shoulder dips + Pull ups (close, biceps) Clean & press + Bicep curl ups (incline bench) Diamond push ups + Dumbell push press Tricep dips + Deadlift Forearm back curls + good mornings

Sets

Mod. Weight Reps Weight

Sets

Heavy Weight Reps Weight

Abs (Mornings - Day 1, 3, 5)

1) 2) 3) 4) 5) 6) 7) 8) 9) 10) 11) 12) 13) 14) 15) 16) Hanging Leg raise - straight knee - with elbow straps Hanging Leg raise - knee curled - with elbow straps Ab-triplets Ab rollers Lying Leg push/raise - Lying alternate Leg raise Medicine ball weighted crunches Medicine ball toe touch Suitcase crunches with med. Ball Swissball reverse crunches Swissball jackknife Upside down crunches-- chin up bar Upside down crunches (Suspended crunches) Dog Fly Gym ball rotation (hold high - between ankles & rotate) Medicine ball & weight plate half crunch

Sets 3 3 3 3 3

Mod. Weight Reps Weight 15 Body + strap 15 Body + strap 36 Body 15 Body 20 Body

Sets

Heavy Weight Reps Weight

3 3 3 6 3

25 10 20 15 20

Body Body Body Body + weight Body + strap

Core Exercises
A 1 2 3 4

Sheersh Aasana (Head Stand) - Everyday - 5 mins

Gym Ball Plank Plank with trunk rotations Swissball pike Swissball hyperextension 4 8 100 body 20 body Mod. Weight Reps Weight 25 22 15 30 secs 25 20 10 12 15 15 10 body body body body + strap body body body body + 22 body

Sides / Obliques (Mornings - Day 2, 4, 6)

1) 2) 3) 4) 5) 6) 7) 8) 9) 10) 11) 12) Dumbell side bends Dumbell diagonal bends Side dips Side bridge (plank) Side crunches Alt. Side leg raises (standing / lying) Swissball Hamstring stretch - butt exercise Med. Ball standing twist Med. Ball sitting twist - straight leg Med. Ball sitting twist - bent knee, feet abv floor Barbell on shoulder, decline seated twist Twister

Sets 4 3 3 3 3 3 3 3 3 3

Sets

Heavy Weight Reps Weight

<002E> Day 1

MORNING
Abs Calves Stretching Sides/Obliques Back Skipping Stretching

NOON
Chest - Light (Super sets) Back - Light (Super sets) Triceps - Light (Super sets) Shoulders - Light (Super sets) Biceps - Light (Super sets) Forearms Thighs - Light Cardio Chest - Heavy Back - Heavy Triceps - Heavy Shoulders - Heavy Biceps - Heavy Forearms Cardio Legs n butt

Day 2

Day 3

Abs Calves Stretching Sides/Obliques Back Skipping Stretching Abs Calves Stretching Sides/Obliques Back Skipping Stretching

Day 4

Day 5

Day 6

Full Super sets circuit Forearms Cardio

Day 7

Party - have fun

SIN 25-Sep(SAT)1400/1500 26-Sep(SUN)16:00 2200 YTN 29-Sep(WED)2000/2100 30-Sep(THU)11:00 1100 HKG 30-Sep(THU)1330/1500 01-Oct(FRI)05:00 1100 1-Oct Abs/Shoulders/Biceps/Thighs/Cardio 2-Oct Sides/Chest/Back/Triceps/Calves 3-Oct Abs/Shoulders/Biceps/Thighs/Cardio UKB 04-Oct(MON)0500/0800 05-Oct(TUE)17:00 1550 Sides/Pushups/Pullups/dips 5-Oct Abs/Shoulders/Biceps/Thighs/Cardio NGO 06-Oct(WED)0500/0800 07-Oct(THU)04:00 1200 Sides/Pushups/Pullups/dips SMZ 07-Oct(THU)1200/1300 07-Oct(THU)22:00 700 Rest TYO 08-Oct(FRI)0500/0800 09-Oct(SAT)04:30 2500 Abs/Chest/Back/Triceps/Calves 9-Oct Sides/Shoulders/Biceps/Thighs/Cardio 10-Oct Abs//Pushups/Pullups/dips/Cardio @ 0930; finish by 1100 11-Oct Sides/Shoulders/Biceps/Thighs/Cardio HKG 12-Oct(TUE)1330/1500 13-Oct(WED)05:00 1400 Abs/Chest/Back/Triceps/Calves YTN 13-Oct(WED)1100/1200 14-Oct(THU)01:00 1100 Rest 14-Oct Abs/Shoulders/Biceps/Thighs/Cardio 15-Oct Sides/Chest/Back/Triceps/Calves 16-Oct Abs/Shoulders/Biceps/Thighs/Cardio SIN 17-Oct(SUN)0700/0800 18-Oct(MON)08:30 2200 Rest 18-Oct Normal Monday to Saturday routine resume Singapore onwards Day 1

MORNING
Abs Calves Stretching Sides/Obliques Back Skipping Stretching

NOON
Chest - Light (Super sets) Back - Heavy

Day 2

Biceps - Light (Super sets) Triceps - Heavy Forearms Cardio

Abs Day 3

Shoulders - Light

Day 3

Calves Stretching Sides/Obliques Back Skipping Stretching Abs Calves Stretching Sides/Obliques Back Skipping Stretching

Legs n Butt - Heavy Cardio Back - Light (Super sets) Chest - Heavy Forearms

Day 4

Day 5

Triceps - Light (Super sets) Biceps - Heavy Cardio - extra

Day 6 Day 7

Legs n Butt - Light Shoulders - Heavy Forearms 1 hour cardio