Do this program for one week. No running or
any aerobic work!
Daily Warm-up
5 sets of 20 seconds of jump rope
Core Work – Chose two exercises
Monday
&Thursday Legs |
| Exercise |
Sets |
Reps |
Comments |
| Squat
|
5 |
5 |
6
Seconds down- 6 Seconds up |
| Leg
Press |
5 |
5 |
6
Seconds down- 6 Seconds up |
|
Lunge |
2 |
6 |
6 reps each
leg |
| Take
good rest between sets Two to Three minutes. Always try
to add weight so the last rep of the last set is very
tough |
Tuesday
& Friday Back |
| Exercise |
Sets |
Reps |
Strength
Training |
|
Dumbbell Row
|
5 |
5 |
5
reps each arm 6 Seconds down- 6 Seconds up |
| Front
Pulldown |
5 |
5 |
6
Seconds down- 6 Seconds up |
| Bent
Arm Pullover |
5 |
5 |
Normal
Speed |
| Weighted
Pull-ups |
5 |
5 |
Normal
Speed |
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Wednesday
& Saturday Chest &Shoulders |
| Exercise |
Sets |
Reps |
Comments |
| Bench
Press |
5 |
5 |
6
Seconds down- 6 Seconds up |
|
Shurg
|
5 |
5 |
Normal Speed
Use Dumbbell in each hand |
| Rhomboid |
4 |
8 |
Normal
Speed |
| Push
Up |
4 |
15 |
Normal
Speed Feet elevated execute push-up between two benches |
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