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3 days a week, one day off between each session. ( I usually do on Mondays, Wednesdays and Saturdays.)
Do your cardio warmup and streching, then pick a few exercices for each body part from this workout to keep it within 60 minutes, then complete with 3 or 4 abs exercices.
Choose your exercices according to availability within your gym.
When you can do 3x 8 without failure, increase weight on the next session.
Treadmill Running
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0x0 reps |
rest: 10s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly With A Twist
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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 Incline Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell Tate Press
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3x8 reps |
rest: 60s
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Dumbbell Tricep Extension (Supine)
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3x8 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Decline Reverse Crunch
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1x50 reps |
rest: 60s
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Decline Bench Leg Raise
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3x8 reps |
rest: 60s
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Decline Crunch
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3x8 reps |
rest: 60s
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Knee to Chest to Leg Raise
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1x50 reps |
rest: 60s
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Air Bike
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1x50 reps |
rest: 60s
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Alternating Reach and Catch
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1x50 reps |
rest: 60s
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Cross Body Crunch
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1x50 reps |
rest: 60s
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Bent Knee Hundreds
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1x50 reps |
rest: 60s
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Parallel Bar Hip Raise
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1x50 reps |
rest: 60s
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Treadmill Running
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0x0 reps |
rest: 10s
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Rowing
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0x0 reps |
rest: 10s
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Barbell Squat
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3x8 reps |
rest: 60s
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Barbell Deep Squat
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3x8 reps |
rest: 60s
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Barbell Standing Calf Raise
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2x25 reps |
rest: 60s
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Dumbbell Lunge
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3x8 reps |
rest: 60s
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Dumbbell Lateral Lunge with Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Calf Raise
|
3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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Dumbbell Upright Row
|
3x8 reps |
rest: 60s
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Barbell Upright Row
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3x8 reps |
rest: 60s
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Dumbbell Alternating Press
|
3x8 reps |
rest: 60s
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Barbell Shoulder Press
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3x8 reps |
rest: 60s
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Barbell Overhead Front Raise
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3x8 reps |
rest: 60s
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Dragon Flag
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1x50 reps |
rest: 60s
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Band Seated Calf Stretch
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2x25 reps |
rest: 60s
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Glute Kickback
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1x50 reps |
rest: 60s
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Knee to Chest (Supine)
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1x50 reps |
rest: 60s
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Bow Pose
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3x8 reps |
rest: 60s
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Crunch with Hands Overhead
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1x50 reps |
rest: 60s
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Crunch
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1x50 reps |
rest: 60s
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Reverse Crunch
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1x50 reps |
rest: 60s
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Plank
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1x8 reps |
rest: 60s
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Hanging Leg Raise
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1x50 reps |
rest: 60s
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Treadmill Running
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0x0 reps |
rest: 10s
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Treadmill Running
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0x0 reps |
rest: 10s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Barbell Good Morning
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3x8 reps |
rest: 60s
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Machine Assisted Chin-Up
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3x8 reps |
rest: 60s
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Machine Assisted Pull-Up
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3x8 reps |
rest: 60s
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Dumbbell Alternating Incline Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Alternating Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 60s
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Seated Leg Tuck
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1x50 reps |
rest: 60s
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Decline Bench Leg Raise
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1x50 reps |
rest: 60s
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Decline Bench Alternating Knee Raise
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1x50 reps |
rest: 60s
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Knees to Chest Hug
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1x50 reps |
rest: 60s
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Weighted Crunch
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1x50 reps |
rest: 60s
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Tuck Crunch
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1x50 reps |
rest: 60s
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Toe Touches
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1x50 reps |
rest: 60s
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Staff Pose
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1x20 reps |
rest: 60s
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Leg Raise
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1x50 reps |
rest: 60s
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Double Leg Hundreds
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1x50 reps |
rest: 60s
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Treadmill Running
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0x0 reps |
rest: 10s
|
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Dumbbell Bicep Curl (Supine)
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3x8 reps |
rest: 60s
|
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Dumbbell Rear Delt Row
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3x8 reps |
rest: 60s
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