Gym Routine
Day Muscle Sr. No. Exercise Sets Reps Image
1 Treadmill - Walk + Jog 1 10-15 mins
Warming up sets - Rope Skipping,
Alterntae toe touch, Knee front
2 1 10-15 mins
raise, Side leg raise, Jog at one
place, Waist sideway turns
3 Push-ups 3 15 + 10 + 10
Flat Bench Barbell Press on Smith
4 3 10-12
Machine
5 Low Incline Dumbbell Press 3 10-12
6 Decline Dumbell Press 3 10-12
7 Seated Machine Chest Press 3 10-12
Pec Dec Machine / Dumbbell
8 3 10-12
Chest Flyers
Chest, 9 Rope Tricep Pull Down 3 10-12
1
Tricep, Abs
10 Dips 3 10-12
Gym Routine
Day Muscle Sr. No. Exercise Sets Reps Image
11 Barbell Side Bend 3 10-12
12 Incline Bench Lying Leg Raise 3 12-15
13 Jackknife Sit-up 3 12-15
14 Russian Twist 3 12-15
15 Plank 2 Min. 30 sec
1 Elliptical Machine 1 15 mins
Warming up sets - Rope Skipping,
Alterntae toe touch, Knee front
2 1 5 mins
raise, Side leg raise, Jog at one
place, Waist sideway turns
3 Push-ups 3 10-15
4 Front Squat 2 10-12 reps
Gym Routine
Day Muscle Sr. No. Exercise Sets Reps Image
5 Goblet Squat 2 10-12 reps
6 Dumbbell Lunges 2 10-12 reps
7 Leg Extension 3 10-12 reps
8 Lying Leg Curl 3 10-12 reps
9 Calf Raise 3 10-12 reps
Leg,
2
Shoulder
10 Dumbbell Shoulder Press 3 10-12 reps
Gym Routine
Day Muscle Sr. No. Exercise Sets Reps Image
11 Upright Row 3 10-12 reps
12 Lateral Raise 3 10-12 reps
13 Reverse Machine Fly 3 10-12 reps
14 Machine Shoulder Press 3 10-12 reps
1 Treadmill - Walk + Jog 1 15 mins
Warming up sets - Like Alterntae
toe touch, Knee front raise, Side
2 1 5 mins
leg raise, Jog at one place, Waist
sideway turns
Gym Routine
Day Muscle Sr. No. Exercise Sets Reps Image
3 Barbell Curl 3 10-12 reps
4 Cable Hammer Curl 3 10-12 reps
5 Incline Dumbbell Curl 3 10-12 reps
Biceps, 6 Incline Hammer Curl 3 10-12 reps
3
Core
7 Dumbbell Side Bend 3 10-12
8 Incline Bench Lying Leg Raise 3 12-15
9 Jackknife Sit-up 3 12-15
10 Crunches 3 12-15
Gym Routine
Day Muscle Sr. No. Exercise Sets Reps Image
11 Plank 2 Min. 30 sec
12 Elliptical Machine 1 15 mins
1 Treadmill - Walk + Jog 1 15 mins
Warming up sets - Like Alterntae
toe touch, Knee front raise, Side
2 1 5 mins
leg raise, Jog at one place, Waist
sideway turns
3 Pull Up 3 6-8
4 Seated Cable Row 3 10-12
5 V-Bar Pull Down 3 10-12
6 One-Arm Dumbbell Row 3 10-12
Back, 7 Bent Over Barbell Row 3 10-12
4
Triceps
8 Barbell Deadlift 3 10-12
Gym Routine
Day Muscle Sr. No. Exercise Sets Reps Image
9 Hyperextensions 3 10-12
10 Tricep Dumbbell Kickback 3 10-12
11 Dumbbell Lying Tricep Extension 3 10-12
12 Stationery Bike 1 10 mins
1 Treadmill - Walk + Jog 1 15 mins
2 Elliptical Machine 1 15 mins
Warming up sets - Like Alterntae
toe touch, Knee front raise, Side
3 1 5 mins
leg raise, Jog at one place, Waist
sideway turns
4 Dumbbell Side Bend 3 10-12
5 Seated Barbell Twist 3 12-15
6 Flat Bench Lying Leg Raise 3 12-15
7 Flat Bench Leg Pull-in 3 12-15
Cardio,
5
Core
Gym Routine
Cardio,
5
Day Muscle Sr. No. Exercise Sets Reps Image
Core
8 Jackknife Sit-up 3 12-15
9 Crunches 3 12-15
10 Reverse Crunch 3 12-15
11 Plank 2 Min. 30 sec
12 Stationery Bike 1 10 mins