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week 3

Workout

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19 views

week 3

Workout

Uploaded by

94jqh6vnvf
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Warm Up Routine

Exercise Sets Repetitions Exercise Tip

• Neck Stretch up & Down 1 20 Do Slow

• Shoulder Rotation 1 15 Both Direction

• Wrist Rotation 1 20 Both Direction

• Hip Rotation 1 10 Both Direction

• Ankle Rotation 1 10 Both Direction

• Treadmill Walk 10 min ( 2 Minute Regular + 6 Minute Inclined + 2 Minute Regular )

Week 3 Schedule

Day 1 Chest & Back

Day 2 Biceps & Triceps

Day 3 Shoulders + ABS

Day 4 Legs

Day 5 Chest & Back

Day 6 Cardio + ABS


Day 1 & 5 ( Chest & Back )

Exercise Name Sets Repetitions Rest Exercise Tip

• Pushups 2 12-15 60 sec Warmup Set

• Flat Bench Press 2 12-15 60 sec Use Light Weight

• Flat Bench Press 4 12,10,10,8 60 sec Start with 70 % of 1 Rep Max

• Inclined Bench Press 4 12,10,10,8 60 sec Start with 70 % of 1 Rep Max

• Pec Dec y 4 12,10,10,8 60 sec Start with 70 % of 1 Rep Max

• Lat Pull Down 4 12,10,10,8 60 sec Start with 70 % of 1 Rep Max

• Seated Rowing 4 12,10,10,8 60 sec Start with 70 % of 1 Rep Max

• Treadmill 15 min inclined walk/


Elliptical

* 1 Rep Max , If you are able to lift


100 lbs for 1 repetition then start
with 70 lbs and increase 10-15 % of
70 lbs ( 7-10 lbs ) in each set.

Day 2 ( Biceps & Triceps )

Exercise Name Sets Repetitions Rest Exercise Tip

• Dumbbell Biceps Curl 2 12-15 30-60 sec Use Light Weight

• DB Biceps Curl 4 12,10,10,8 60 sec Start with 70 % of 1 Rep Max

• DB Hammer Curl 4 12,10,10,8 60 sec Start with 70 % of 1 Rep Max

• DB Preacher Curl 4 12,10,10,8 60 sec Start with 70 % of 1 Rep Max

• Triceps Push Down 2 12-15 60 sec Use Light Weight

• Triceps Push Down 4 12,10,10,8 60 sec Start with 70 % of 1 Rep Max

• DB Overhead Extension 4 12,10,10,8 60 sec Start with 70 % of 1 Rep Max

• Treadmill 20 min inclined walk/


Elliptical

* 1 Rep Max , If you are able to lift


100 lbs for 1 repetition then start
with 70 lbs and increase 10-15 % of
70 lbs ( 7-10 lbs ) in each set.
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Day 3 ( Shoulder & ABS )

Exercise Name Sets Repetitions Rest Exercise Tip

• Barbell / DB shoulder press 2 12-15 30-60 sec Use Light Weight

• DB / Barbell Shoulder Press 5 12,10,10,8,8 60 sec Start with 70 % of 1 Rep Max

• DB Lateral Raise 5 12,10,10,8,8 60 sec Start with 70 % of 1 Rep Max

• DB Rear delt Fly 5 12,10,10,8,8 60 sec Start with 70 % of 1 Rep Max

• Machine Rear Delt y 5 12,10,10,8,8 60 sec Start with 70 % of 1 Rep Max

• Situps 100 total

• Leg Raise 100 total

• Russian Twist 100 total

* 1 Rep Max , If you are able to lift


100 lbs for 1 repetition then start
with 70 lbs and increase 10-15 % of
70 lbs ( 7-10 lbs ) in each set.

Day 4 ( Legs )

Exercise Name Sets Repetitions Rest Exercise Tip

• Bodyweight Squats 2 20-25 30-60 sec Use Light Weight

• Leg Press Machine 5 12,10,10,8,8 60 sec Start with 70 % of 1 Rep Max

• Sumo Squats 5 12,10,10,8,8 60 sec Start with 70 % of 1 Rep Max

• Hamstring Curl 5 12,10,10,8,8 60 sec Start with 70 % of 1 Rep Max

• Stiff leg deadlift 5 12,10,10,8,8 60 sec Start with 70 % of 1 Rep Max

• Smith Machine Calf Raise 5 12,10,10,8,8 60 sec Start with 70 % of 1 Rep Max

• Stationary Bike 20 minute


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Day 6 ( Cardio & ABS )

Exercise Name

• Treadmill walk inclined 15 minute

• Situps 150

• Leg Raise 150

• Russian Twist 150

• Elliptical 15 minute

• Stationary Bike 15 minute

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