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WORKOUT

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healthyhub1234
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9 views

WORKOUT

Uploaded by

healthyhub1234
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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MONDAY

ABS SET-REP
- CRUNCH 3×10

- REVERSE CRUNCH 3×10

- TUCK AND CRUNCH 3×10

- BICYCLE CRUNCH 3×10

- PLANK 3×10

- FOOT RAISE AND HOLD 3×10

- SIDE PLANK 3×10

- LEG RAISE 3×10

- JACKNIFE 3×10

-RUSSIAN TWIST 3×10

- CROSS OVER CRUNCH 3×10

ARMS
- DUMBELL CURL ( BOTH HANDS ) 3×10

- CONCENTRATION CURL 3×10

- HAMMER CURL 3×10

- HAMMER CURL WITH TWIST 3×10

- TRICEP DIP 3×10

- PUSH UP 3×10

- DIAMOND PUSH UP 3×10

- TRICEP EXTENSION 3×10

- TWO ARM TRICEP KICKBACK 3×10

- HAND GRIP
TUESDAY
ABS SET-REP
- CRUNCH 3×10

- REVERSE CRUNCH 3×10

- TUCK AND CRUNCH 3×10

- BICYCLE CRUNCH 3×10

- PLANK 3×10

- FOOT RAISE AND HOLD 3×10

- SIDE PLANK 3×10

- LEG RAISE 3×10

- JACKNIFE 3×10

-RUSSIAN TWIST 3×10

- CROSS OVER CRUNCH 3×10

LEGS
- SQUATS 3×8

- SQUAT JUMPS 3×8

- SIDE TO SIDE SQUATS 3×10

- LUNGES 3×8

-JUMPING LUNGES 3×8

- SINGLE LEG ROMANIAN DEADLIFT 3×8

- TUCK JUMP 3×8

- CALVE RAISE 3×8


WEDNESDAY
ABS SET-REP
- CRUNCH 3×10

- REVERSE CRUNCH 3×10

- TUCK AND CRUNCH 3×10

- BICYCLE CRUNCH 3×10

- PLANK 3×10

- FOOT RAISE AND HOLD 3×10

- SIDE PLANK 3×10

- LEG RAISE 3×10

- JACKNIFE 3×10

-RUSSIAN TWIST 3×10

- CROSS OVER CRUNCH 3×10

SHOULDER
- MILITARY PRESS 3×10

- SEATED DUMBELL PRESS 3×10

- SEATED ARNOLD PRESS 3×10

- LATERAL RAISE 3×10

- FRONT RAISE 3×10

- DUMBELL PUNCHES 3×20


THURSDAY
ABS SET-REP
- CRUNCH 3×10

- REVERSE CRUNCH 3×10

- TUCK AND CRUNCH 3×10

- BICYCLE CRUNCH 3×10

- PLANK 3×10

- FOOT RAISE AND HOLD 3×10

- SIDE PLANK 3×10

- LEG RAISE 3×10

- JACKNIFE 3×10

-RUSSIAN TWIST 3×10

- CROSS OVER CRUNCH 3×10

CHEST
- PUSH UP ( ELBOWS POINTING BACK ) 3×10

- CLAP PUSH UP ( ELBOWS POINTING BACK ) 3×10

- FLOOR DUMBELL PRESS 3×10

- STAR JUMP 3×10

- MOUNTAIN CLIMBER 3×10

- WIDE PUSH UP 3×10

- INCLINE PUSH UP 3×10


FRIDAY
ABS SET-REP
- CRUNCH 3×10

- REVERSE CRUNCH 3×10

- TUCK AND CRUNCH 3×10

- BICYCLE CRUNCH 3×10

- PLANK 3×10

- FOOT RAISE AND HOLD 3×10

- SIDE PLANK 3×10

- LEG RAISE 3×10

- JACKNIFE 3×10

-RUSSIAN TWIST 3×10

- CROSS OVER CRUNCH 3×10

ARMS
- DUMBELL CURL ( BOTH HANDS ) 3×10

- CONCENTRATION CURL 3×10

- HAMMER CURL 3×10

- HAMMER CURL WITH TWIST 3×10

- TRICEP DIP 3×10

- PUSH UP 3×10

- DIAMOND PUSH UP 3×10

- TRICEP EXTENSION 3×10

- TWO ARM TRICEP KICKBACK 3×10

- HAND GRIP
CARDIO WORKOUT
- JUMP ROPE 2MIN

- BURPEES 3×10

- SHADOWBOXING 2MIN

- JUMPING JACKS 3×10

- JUMP ROPE 2MIN

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