compound exercises
(For Beginners and anyone)
Monday - Chest and Triceps
- Barbell Bench Press - 4 sets - 15 reps
- Inclined dumbell Bench Press - 4 sets - 12 reps
- Close Grip Bench press - 4 sets - 10 Reps
- Dips - Maximum
Tuesday - Legs and abs
- Deep squats - 4 sets - 12 reps ( Increase if you want to )
- stiffed leg deadlifts - 4 sets - 12 reps
- Dumbell Lunges - 4 sets - 10 reps
- Floor Lying Leg Raise with Crunch - 4 sets of 20
Wednesday - Cardio
- 15 to 20 Minutes Stretching
- Cycle - 10 Minutes
- Treadmill ( Brisk Walk ) - 10 Minutes
- Skipping Rope ( 200 times )
- Pushups - 4 sets - 10 Reps
- Cross Trainer - 10 Minutes
Thursday - Back and Biceps
- Wide Grip Pull Up - 4 Sets - 10 Reps
- Chin-ups - 4 Sets - 10 Reps
- Bent Over Barbell Row - 4 Sets - 10 Reps
- Cable Row - 4 Sets - 10 Reps
Friday - Shoulders, Traps and abs
- Military press - 4 sets - 12 Reps
- Alternate Arm seated Dumbell Press - 4 sets - 10 reps
- Upright Rows - 4 sets - 10 Reps
- Shrugs - 4 Sets - 10 Reps
Saturday - Cardio
- 15 to 20 minutes Stretching
- Cross Trainer - 10 Minutes
- Treadmill ( Brisk Walk ) - 10 Minutes
- Skipping Rope - 200 times
- Inclined Pushups - 4 Sets - 10 Reps