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Treadmill each day at 2-5% incline for at least 20-30 mins.
Core - planks (side and middle) and sit ups, 60 secs each done every day.
Compound Exercises - Heavy 2-6 reps.
Isolation Exercises - Lighter 6-10 reps.
Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Cable Lower Chest Raise
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3x8 reps |
rest: 60s
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Cable High Cross Over
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3x8 reps |
rest: 60s
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Dumbbell Bent Arm Pullover
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3x8 reps |
rest: 60s
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Pullups
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4x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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T Bar Row
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3x8 reps |
rest: 60s
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Barbell Bent Over Row
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3x8 reps |
rest: 60s
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Cable One Arm Lat Pulldown
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3x8 reps |
rest: 60s
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Standing Military Press
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4x8 reps |
rest: 60s
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Barbell Up Right Row
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3x8 reps |
rest: 60s
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Cable Reverse Fly
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3x8 reps |
rest: 60s
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Cable Front Raise
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3x8 reps |
rest: 60s
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Reverse Machine Flyes
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3x8 reps |
rest: 60s
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Barbell Squat
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4x8 reps |
rest: 60s
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Stiff-Legged Barbell Deadlift
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3x8 reps |
rest: 60s
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Calf Press on Leg Press Machine
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3x8 reps |
rest: 60s
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Seated Leg Curl
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3x8 reps |
rest: 60s
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Leg Extensions
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3x8 reps |
rest: 60s
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EZ Bar Lying Close Grip Behind the Head Triceps Extension
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3x8 reps |
rest: 60s
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EZ-Bar Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternate Seated Curl
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curls
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3x8 reps |
rest: 60s
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Cable One Arm Tricep Extension
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3x8 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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