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Nithyanandam, here is a collection of workout that is based on physically scaling the body and gives intensity workouts. it is a 7 day workout specific to each part of the body on each day of the week.
Every evening , core workout is a MUST. To keep your mind and body fit
Dumbbell Alternating Hammer Curl
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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 Alternating Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x15 reps |
rest: 60s
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Dumbbell One-Arm Preacher Curl
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1x15 reps |
rest: 60s
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Bodyweight Calf Raise
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3x8 reps |
rest: 60s
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Single-Leg Calf Raise
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3x8 reps |
rest: 60s
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Dumbbell Lunge
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3x8 reps |
rest: 60s
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Dumbbell Squat
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3x8 reps |
rest: 60s
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Prisoner Squat
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3x8 reps |
rest: 60s
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Mountain Climber
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3x8 reps |
rest: 60s
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Knee to Chest (Supine)
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3x8 reps |
rest: 60s
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Iron Cross Stretch
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3x8 reps |
rest: 60s
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Air Bike
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1x15 reps |
rest: 1s
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Leg Raise
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1x15 reps |
rest: 1s
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Scissor Kick
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1x15 reps |
rest: 1s
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Abdominal Pendulum
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1x15 reps |
rest: 1s
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Scissor Kick
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1x15 reps |
rest: 1s
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Plank
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1x15 reps |
rest: 1s
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Crunch
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1x15 reps |
rest: 1s
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Oblique Crunch
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1x15 reps |
rest: 1s
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V-Up
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1x15 reps |
rest: 1s
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Jackknife Sit-Up
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1x15 reps |
rest: 1s
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Plank
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1x15 reps |
rest: 1s
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Dumbbell Seated Shoulder Press
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1x15 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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1x15 reps |
rest: 60s
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Barbell Shoulder Press
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1x15 reps |
rest: 60s
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Dumbbell Lateral Raise
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1x15 reps |
rest: 60s
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Barbell Military Press (Seated)
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1x15 reps |
rest: 60s
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