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. |