CHEST & ABS

SL.N EXERCISES SETS REPITITIONS

O
1. FLAT BENCH PRESS 5 12,10,08,08,06/04
2. INCLINE BARBELL PRESS 4 12,10,08,08
3. PARALLEL BAR DIPS 3 12,08,04
4. FLAT BENCH DUMBELL FLIES 3 12,10,08
5. BUTTERFLY/PEC DECK 4 12,10,08,08
6. PULLOVER DUMBELL/BARBELL 3 12,10,08
7. PUSH UPS WIDE 4 25,20,15,FAILURE

SL.N EXERCISES SETS REPITITIONS

O
1. HANGING LEG RAISES 3 20,15,12
2. LAYING LEG LIFT 3 50,30,25
3. BENT KNEE LEG RAISES 3 25,20,15
4. KICK UPS 3 20,18,15
5. CAPTAIN CHAIR LEG RAISES 3 20,15,10
 TRICEPS & CRUNCHES

SL.N EXERCISES SETS REPITITIONS

O
1. FLAT BENCH LAYING STRAIGHT ROD 4 12,10,08,08
EXTENSION
2. STANDING E Z BAR EXTENSION 4 12,10,08,08
3. TRICEP BENCH DIPS 4 25,25,25,25
4. BACK CABLE EXTENSION 4 12,10,08,08
5. CABLE PUSH DOWN 4 12,10,08,08
6. BENCH PRESS CLOSE GRIP 4 12,10,08,08
7. SINGLE ARM DUMBELL EXTENSION 3 12,10,08

SL.N EXERCISES SETS REPITITIONS

O
1. SIT UPS 3 30
2. BASIC CRUNCHES 3 30
3. PUSH THROW 2 20
4. ANKLE TOUCH 2 20
5. WEIGHTED OBLIQUE CRUNCH 3 12
6. STANDING OBLIQUE TWIST WITH STICK 4 30
 LATTISMUS & FOREARMS & CRUNCHES

SL.N EXERCISES SETS REPITITIONS

O
1. PULL UPS/CHIN UPS WIDE GRIP 4 18,15,10,10
2. DEAD LIFT 4 15,12,10,10
3. BENT OVER CLOSE GRIP BARBELL ROW 4 12,10,08,08
4. SEATED CABLE ROWING 3 12,10,08
5. INCLINE REVERSE LAYING CABLE ROWING 3 12,10,08
6. V HANDLE LAT PULL DOWN 3 12,10,08
7. SINGLE ARM DUMBELL ROW 3 12,10,08
8. PULL OVER 3 12,10,08
9. FORE ARM FRONT CURL 4 18,18,15,12
10. REVERSE WRIST CURL 4 15,12,10,10

SL.N EXERCISES SETS X REPETITION

O
1. BASIC CRUNCH 1 X 10
2. PUSH THROW 1 X 10
3. LEFT SIDE CRUNCH 1 X 10
4. RIGHT SIDE CRUNCH 1 X 10
5. UP & TWIST 1 X 10
6. ANKLE REACH 1 X 10
7. UP & 4 TIME TWIST 1 X 10
REST 30 SECONDS

8. HEAD RAISES 1 X 10
9. LEG RAISES 1 X 10
10. KICK UPS 1 X 10
11. REVERSE CRUNCHES 1 X 10
12. KNEE TUCK 1 X 10
13 BICYCLE CRUNCHES 1 X 10
14. SCISSORS 1 X 10
15. HEAD LEG CRUNCHES 1 X 10
16. ANKLE GRAB 1 X 10
17. PLANK 1 MINUTES
18. BACK STRETCHINGS

BICEPS & ABS

SL.N EXERCISES SETS REPITITIONS

O
1. STANDING BARBELL CURL 4 15,12,10,08
2. STANDING DOUBLE HAND DUMBELL CURL 4 15,12,10,08
3. INCLINE BENCH LAYING DUMBELL CURL 4 15,12,10,08
4. CONCENTRATION CURL 4 15,12,10,08
5. PREACHER CURL 4 15,12,10,08
6. HAMMER CURL 4 15,12,10,08
7. REVERSE CABLE CURL 4 15,12,10,08

SL.N EXERCISES SETS X REPS

O
1. INCLINE BENT KNEE SIT UPS 1X25
2. INCLINE BENT KNEE SIT UPS WITH TWIST 1X25
3. CHINNING BAR LEG RAISES STRAIGHT LEG 1X20
4. CHINNING BAR LEG RAISES BENT LEG 1X20
5. CRUNCHES 1X50
6. BENT KNEE LEG RAISES 1X50
7. SEATED LEG TUCK 1X30
8. SEATED TWIST 1X100 EACH SIDES
9. REAR LEG RAISES 1X50 REPS EACH SIDES
10. SIDE LEG RAISES STRAIGHT LEG 1X30 REPS
11. REAR SCISSORS 1X50 REPS
12. SIDE PLANK 1X60 SEC EACH SIDE
13. CENTRE PLANK 1X90 SEC
 SHOULDER & STOMACH

SL.N EXERCISES SETS REPITITIONS

O
1. BARBELL CLEAN PRESS BEHIND NECK 4 12,10,08,08
2. STANDING DUMBELL LATERAL RAISES 4 12,10,08,08
3. BENT OVER DUMBELL ROW 3 12,10,08
4. SEATED DUMBELL PRESSES 4 12,10,08,08
5. DUMBELL FLIES 3 12,10,08
6. STANDING BARBELL UPRIGHT ROWS 3 12,10,08
7. DUMBELL SHRUGS 4 25
8. BARBELL BACK SHRUGS 4 25
9. INCLINE REVERSE LAYING DUMBELL SHRUGS 4 25

SL.N EXERCISES SETS X REPETITIONS

O
1. KNEE TUCK 2 X 30
2. TOE TOUCHES 2 X 30
3. V UPS 2 X 20
4. LEG RAISES STRAIGHT LEG 2 X 30
5. BICYCLE CRUNCHES 2 X 20
6. CRISS CROSS CRUNCHES 2 X 25
7. ANKLE TOUCHES 2 X 20
8. PLANK EACH SIDE & CENTRE 1 X 45 ,45, 60 SECONDS
 LEGS & CALVES & STRETCHINGS

SL.N EXERCISES SETS REPITITIONS

O
1. FREE SQUATS 3 100,100,100
2. BARBELL SQUATS 4 12,10,08,08
3. FRONT SQUATS 4 12,10,08,08
4. LEG PRESS 4 20,18,15,12
5. HACK SQUATS 4 18,15,12,10
6. LEG CURL 4 12,10,10,08
7. SEATED LEG EXTENSION 3 15,12,10
8. STIFF LEG DEAD LIFT 4 15,12,10,10
9. STANDING CALF RAISES 4 15,15,15
10. DONKEY CALF RAISES 4 15,15,15
11. SINGLE LEG CALF RAISES 4 15,15,15

STRETCHINGS FULL BODY………………………………..