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 )
Push Your Limits & Increase weight in each exercise as a progression of Week 1
Day 1 Push + Upper ABS
Day 2 Pull + Lower ABS
Day 3 Legs + Obliques
Day 4 Push + Upper ABS
Day 5 Pull + Lower ABS
Day 6 Cardio & ABS
Day 1 & 4 ( Push + Upper ABS )
Exercise Name Sets Repetitions Rest Exercise Tip
• Pushups 2 15-20 30-60 sec Warmup Set
• Flat Bench Press ( Warmup Sets ) 2 15-20 60 sec Use 30-40 % of 1 Rep Max
• Flat Bench Press 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max
• Inclined Bench Press 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max
• Shoulder Press 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max
• Triceps Push Down 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max
• Situps 5 20-30 60 sec You can use dumbbell also
• Treadmill 10 min inclined walk
* 1 Rep Max , If you are able to lift
100 lbs for 1 repetition then start
with 60 lbs and increase 10-15 % of
60 lbs ( 6-9 lbs ) in each set.
Day 2 & 5 ( Pull + Lower ABS )
Exercise Name Sets Repetitions Rest Exercise Tip
• Lat Pull down ( Warmup ) 2 12-15 Use light weight
• Lat Pull down 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max
• Seated Rowing 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max
• DB Biceps Curl 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max
• DB Biceps hammer Curl 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max
• Leg Raise 5 20-25 60 sec
• Elliptical 10 Minute
* 1 Rep Max , If you are able to lift 100
lbs for 1 repetition then start with 60
lbs and increase 10-15 % of 60 lbs
( 6-9 lbs ) in each set.
Day 3 ( Legs + Obliques )
Exercise Name Sets Repetitions Rest Exercise Tip
• Bodyweight Squats 2 20 Warmup Set
• Machine Leg Press 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max
• Hamstring Curl 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max
• Stiff leg Deadlift 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max
• Smith Machine Standing Calf Raise 5 15,12,10,8,8 60 sec Start with 60 % of 1 Rep Max
• Russian Twist 5 20-25 60 Sec Use Dumbbell / Kettlebell
• Stationary Bike 15 Minute
* 1 Rep Max , If you are able to lift 100
lbs for 1 repetition then start with 60
lbs and increase 10-15 % of 60 lbs
( 6-9 lbs ) in each set.
Day 6 ( Cardio + ABS )
Exercise Name Sets Repetitions Rest Exercise Tip
• Treadmil 15 min
• Situps total 100
• Leg Raise Total 100
• Russian Twist Total 100
• Stationary Bike 10 Minute
• Treadmil 10 Minute