Week 1 and 2 : 1-14 September

Training plan

Everyday : fasting cardio 30 minutes
And workout after 6-7 hours

Sunday chest and biceps
– Bench press 4 sets of 10 reps
– Incline dumbles press 4 sets of 10 reps
– Rear machine fly 4 sets of 12 reps
– Incline dumble fly 4 sets of 12 reps
– Cable press to low level abdominal area 4 sets of 10 reps superset with cable pull high level
– Biceps curls 4 sets 10 reps
– Hammer curls 4 sets 10 reps
– Biceps extensions 4 sets of 12 reps
– Assisted chin up 4 sets of 10 reps

Monday back and triceps
– assisted pull ups 4 sets of 8-10 reps
– Lat machine wide pronated grip 4 sets of 10 reps superset with close supinated grip
– Center pull neutral grips 4 sets 10 reps
– Row back machine 4 sets 10 reps superset with rear deltoid (target the back)
– Row back bar supinated grip 4 sets 10 reps
– Triceps push down bar 4 sets 10 reps superset with triceps dips
– Triceps push down hammer 4 sets 10 reps
– Triceps skullcrushers 4 sets 10 reps
– Overhead triceps extensions 4 sets 10 reps

Tuesday shoulders
– 5 sets 10 reps shoulders press
– Arnold press 4 sets 10 reps
– Superset lateral raises with front raises 4 sets 10 reps
– Cable rope pull 4 sets 10 reps superset cable front raises
– Shrugs 4 sets 10 reps superset with butterflies
– Upper row with zigzag bar 4 sets of 10 reps superset with seated lateral raises

Wednesday legs and abs
– 5 sets 10 reps back squats
– 5 sets 10 reps deadlifts
– Lunges superset with Leg extensions 4 sets 12 reps
– Abduction adduction 15 reps 3 sets
– Leg raises 20 reps 4 sets
– Sit ups 20 reps 4 sets
– Obliques twist 20 reps 4 sets

Thursday off
Friday off

Saturday legs and core
– 5 sets 10 reps front squats
– 5 sets 10 reps stiff deadlifts
– Leg curls 4 sets 10 reps
– Sumo squats 4 sets 15 reps
– Plank sprint floors 20 reps 4 sets
– Mountain climbers 20 reps 4 sets
– 10 burpees 4 sets