Monday: Push Day
Superset 1:
Bench-Press + Close Push-Ups +Lateral Raises (Dumbbell)
Superset 2:
Butterfly (Dumbbell)+ Skull crusher + Push-Ups
Superset 3:
Butterfly (Cable) + Front raises with Dumbbells
Superset 4:
Skull crusher (Cable) + Dips + Shoulder Push press
Each Exercises 10x reps and 5sets
5min Abs (IGTV)
Wednesday: Lower Body
Heavy Squats
Superset 1:
Leg Press + Wall-sit (90sec)
Superset 2:
Walking Lunges + Smith Machine Squats
Superset 3:
Leg-extension + Standing Calf raises
Each Exercises 10x reps and 5sets
5min Abs (IGTV)
Thursday: Push Day
Superset 1:
Bench-press + Close Push-ups + Lateral Raises (Dumbbell)
Superset 2:
Butterfly (Dumbbell)+ Skull crusher + Push ups
Superset 3:
Butterfly (Cable) + Front raises with Dumbbells
Superset 4:
Skull crusher (Cable) + Dips + Shoulder Push press
Each Exercises 10x reps and 5sets
5min Abs (IGTV)
Friday: Pull Day
Superset 1:
Deadlifts + Bent over Barbell Row
Superset 2:
Pull up + Inverted Row
Superset 3
Seated cable row + Dumbbell single arm row
Superset 4:
Biceps-curls + Hammer-curls
Superset 5:
Concentration Curls + Biceps-curls with Barbell
Each Exercises 10x reps and 5sets
5min Abs (IGTV)
Saturday: Lower Body
Heavy Squats
Superset 1:
Leg Press + Wall-sit (hold for 90sec)
Superset 2:
Walking Lunges + Smith Machine Squats
Superset 3:
Leg-extension + Standing Calf raises
Each Exercises 10x reps and 5sets
5min Abs (IGTV)