Sundareshwara's Personalised Workouts

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6 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

biceps 5 exercises, 33 mins

Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x15 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	1x15 reps	rest: 60s

body weight legs 8 exercises, 48 mins

Bodyweight Calf Raise	3x8 reps	rest: 60s
Single-Leg Calf Raise	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell Squat	3x8 reps	rest: 60s
Prisoner Squat	3x8 reps	rest: 60s
Mountain Climber	3x8 reps	rest: 60s
Knee to Chest (Supine)	3x8 reps	rest: 60s
Iron Cross Stretch	3x8 reps	rest: 60s

Daily Evening Core Workout 11 exercises, 26 mins

Air Bike	1x15 reps	rest: 1s
Leg Raise	1x15 reps	rest: 1s
Scissor Kick	1x15 reps	rest: 1s
Abdominal Pendulum	1x15 reps	rest: 1s
Scissor Kick	1x15 reps	rest: 1s
Plank	1x15 reps	rest: 1s
Crunch	1x15 reps	rest: 1s
Oblique Crunch	1x15 reps	rest: 1s
V-Up	1x15 reps	rest: 1s
Jackknife Sit-Up	1x15 reps	rest: 1s
Plank	1x15 reps	rest: 1s

Shoulder intense 5 exercises, 18 mins

Dumbbell Seated Shoulder Press	1x15 reps	rest: 60s
Dumbbell Seated Arnold Press	1x15 reps	rest: 60s
Barbell Shoulder Press	1x15 reps	rest: 60s
Dumbbell Lateral Raise	1x15 reps	rest: 60s
Barbell Military Press (Seated)	1x15 reps	rest: 60s