FT WEEK 1-4
Monday- Back and Biceps
Exercises
Lat Pulldown (wide grip) | 2 Sets | 6 to 8 Reps |
Seated Cable Rows | 2 Sets | 6 to 8 Reps |
Hyper-extensions | 2 Sets | 6 to 8 Reps |
Barbell Curl | 2 Sets | 6 to 8 Reps |
Standeng Dumb-bell Curl | 2 Sets | 6 to 8 Reps |
Tuesday - Cardio
Exercises
Walk 30 to 45 min |
Note: Cardio is done separate to training ie, If you are training in the morning |
Cardio is done in the evening and vice versa. |
Wedenesday- Chest-Triceps and Abs
Exercises
Bench Press | 2 Sets | 6 to 8 Reps |
Incline Dumb-bell Press | 2 Sets | 6 to 8 Reps |
Cable Tricep Press Down | 2 Sets | 6 to 8 Reps |
Lying Barbell Extensions | 2 Sets | 6 to 8 Reps |
Decline Crunches | 2 Sets | 12 to 15 Reps |
Hanging Knee Raises | 2 Sets | 12 to 15 Reps |
Thursday - Cardio
Walk 30 to 45 min |
Note: Cardio is done separate to training ie, If you are training in the morning |
Cardio is done in the evening and vice versa. |
Friday - Legs-Calves and Shoulders
Exercises
Leg Extensions | 2 Sets | 6 to 8 Reps |
45 Degress Leg Press | 2 Sets | 6 to 8 Reps |
Lying Leg Curls | 2 Sets | 6 to 8 Reps |
Standing Calf Raises | 2 | 10 to 12 |
Seated Front Barbell Press | 2 Sets | 6 to 8 Reps |
Seated Dumb-bell Laterals | 2 Sets | 6 to 8 Reps |