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 |
