FT WEEK 5-8
Monday- Legs and Calves
Exercises
| 45 Degrees Leg Press | 3 Sets | 6 to 8 Reps |
| Stiff Leg Dead Lift | 2 Sets | 6 to 8 Reps |
| Standing Calf Raises | 2 Sets | 10 to 12 Reps |
| Seated Calf Raises | 2 Sets | 10 to 12 Reps |
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. |
Tuesday - Back and Abs
Exercises
| Chin Ups | 3 Sets | 6 to 8 Reps |
| Bent Over Barbell Rows | 2 Sets | 6 to 8 Reps |
| Seated Cable Rows | 1 Sets | 6 to 8 Reps |
| Decline Crunches | 2 Sets | 12 to 15 Reps |
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. |
Wedenesday- 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. |
Thursday - Chest and Triceps
Exercises
| Bench Dumb-bell Press | 3 Sets | 6 to 8 Reps |
| Incline Barbell Press | 2 Sets | 6 to 8 Reps |
| Lying Barbell Triceps Close Grip Press | 3 Sets | 6 to 8 Reps |
| Cable Tricep Press Down | 2 Sets | 6 to 8 Reps |
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 - Shoulders and Biceps
Exercises
| Seated Dumb-bell Press | 3 Sets | 6 to 8 Reps |
| Seated Dumb-bell Laterals | 2 Sets | 6 to 8 Reps |
| Seated Dumb-bell Curls | 3 Sets | 6 to 8 Reps |
| Curl Bar Curls | 2 Sets | 6 to 8 Reps |
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. |
