| Client Name: Duration: (4 Weeks) Weight: | |||
| Muscle Group | Exercise | Reps | Rest |
| Day 1 – 10 Mins Warm Up | |||
| Chest | Barbell Chest Press,
Inclined Dumbbell Flyes, Dumbbell Pull Over, |
15*1,12*1,10*1 1 Minute
15*1,12*1,10*1 1 Minute 15*1,12*1,10*1 1 Minute |
|
| Triceps,
|
Dumbbell Triceps Kickbacks,
Bench Dips, Rope Skipping |
15*1,12*1,10*1 1 Minute
6*3 1 Minute 100*8 1 Minute |
|
| 10 Mins Warm Downs then, Stretches | |||
| Day 2 -10 Minutes Warm Up | |||
| Back | Bent Over Barbell Rows,
Barbell Deadlift |
15*1,12*1,10*1 1 Minute
15*1,12*1,10*1 1 Minutu |
| Biceps,
Wrists |
Standing Barbell Curls,
Dumbbell Hammer Curls, Barbell Wrist Curls, |
15*1,12*1,10*1 1 Minute
15*1,12*1,10*1 1 Minute 15*1,12*1,10*1 1 Minute |
| Abs | Flutter Kicks
Abs. Crunches |
15*1,12*1,10*1 2 Minutes
20*1,18*1,15*1 2 Minutes |
| 10 Mins Warm Downs then, Stretches |
| Day 3 10 Minutes Warm Up |
| Quads,
Hamstrings, Glutes, Calves |
Standing Dumbbell Squats,
Step Ups, Standing Calf Raises Recumbent Bike |
15*1,12*1,10*1 1 Minute
15*1,12*1,10*1 1 Minute 15*1,12*1,10*1 1 Minute 10 Minutes |
| Shoulders,
|
Lateral Raises,
Standing Overhead Press |
15*1,12*1,10*1 1 Minute
15*1,12*1,10*1 1 Minute |
| Abs,
Cardio |
Flutter Kicks,
Abs. Crunches, Mountain Climbers, |
15*1,12*1,10*1 1 Minute
15*1,12*1,10*1 1 Minute 20*3 |
| 10 Mins Warm Downs then, Stretches |
| Day 4 -10 Minutes Warm Up |
| Back,
Cardio, Circuit, Plyometrics
|
Barbell Deadlifts,
Bent Over Dumbbell Flyes, Step Ups, Standing Calf Raises, Squat Jumps Tap,
|
15*1,12*1,10*1 2 Minute
15*1,12*1,10*1 2 Minute 15*1,12*1,10*1 2 Minute 20*3 2 Minutes 20*3 3 Minutes |
| 10 Mins Warm Downs then, Stretches |
Download Program One in Pdf File Here>> Gym Program 1
