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DAY 1 - LOWER BODY GLUTE AND HAMS
Lunge with Thoraric Rotation - 20 sec hold
Garland Pose Squat Mobility - 20 sec hold
Sumo Deadlift 5 reps x 5 Sets
Landmine Wide Feet Squats : 15 Reps x 3 Sets
Weighted Bulgarian Lunges : 5 Reps x 5 Sets
DB Weighted Step Ups 5 Reps x 5 Sets
Cable Donkey Kick Backs - Side Hip : 15 Reps x 3 Sets
Cable Side Kick Backs : 15 Reps x 3 Sets
Glute Stretch - 20 sec hold
Hamstring and lower back Stretch - 20 sec hold
DAY 2 - SHOULDERS AND ABS
Shoulder Mobility A - 1 to 2 MINS
Shoulder Mobility Drill - 1 to 2 Mins
Behind the Neck Strict Press : 10 Reps x 3 Sets
Cuban Press : 10 Reps x 3 Sets
Hammer Grip Shoulder Press : 10 x 3 sets
Alternate Hand DB Lateral Raises : 15 x 3 Sets
Bar Front Raises : 15 Reps x 3 Sets
Hammer Grip DB front Raise : 15 x 3 sets
Rear Delt Row with Straight Bar : 15 x 3 Sets
Cable Upright Row : 15 x 3 Sets
RUSSIAN TWIST : 25 each side x 3 Sets
REVERSE CRUNCH ON BENCH : 20 reps x 3 Sets
Leg Lift Ups : 20 Reps x 3 Sets
Shoulder Stretch with Towel - 20 sec hold
DAY 3 - BACK AND BICEPS
Shoulder Mobility A - 1 TO 2 MINS
Bicep
Upper back Stretch with Towel - 20 sec hold
Straight Bar Lat Pulls : 12, 10, 8, 6 Reps (Increase weight in every Set)
Alternate Hand Lat Pulls with two Triangles 12, 10, 8, 6 (Increase weight in every Set)
Chin Up Grip Lat Pulls 12, 10, 8, 6 (Increase weight in every Set)
Hammer Grip Behind the Neck Lat Pull 12, 10, 8, 6 (Increase weight in every Set)
Close Grip Lat Pull from top for Rear Delts 15 x 3 sets (Increase weight in every Set)
Single Hand Row from Top Cable 12, 10, 8, 6 (Increase weight in every Set)
Single Hand Row from bottom Cable 12, 10, 8, 6 (Increase weight in every Set)
Bar Pull Overs on Cable 15 x 3 sets
Seated Face Pull 15 x 3 sets
Z Bar Curls 12, 10, 8, 6, 4 (Increase weight in every Set)
Spider Curls 15 x 3 sets
DB Drag Curls 15 x 3 Sets
Preacher Curls on Cable 15 x 3 Sets
DAY 4 - QUADS, GLUTES, HAMS
Garland Pose Squat Mobility -1 TO 2 MINS
Lunge with Thoraric Rotation - 1 TO 2 MINS
Back Squats : 5 x 5 Reps
Stiff Leg Deadlift : 10 x 3 Sets
Barbell Hip Thrust close feet : 15 x 3 Sets
INCLINE BENCH HIP THRUST : 15 Reps each leg x 3 Sets
SINGLE LEG HIP THRUST ON GROUND : 15 reps each leg x 3 Sets
FROG KICKS : 15 x 3 Sets
Cable Hamstring Curls 15 x 3 sets
Cable Side Walks :10 x 3 Sets
Good Morning 10 x3 Sets
Groin Stretch - 20 sec hold
Hamstring Stretch with Towel - 20 sec hold
Glute Stretch - 20 sec hold
DAY 5 - CHEST AND TRICEPS
Shoulder Mobility A - 1 TO 2 MINS
TRICEPS
Bench Press with Wide Grip : 12, 10, 8, 6 (Increase weight in every Set)
Decline Bench Press Wide Grip : 12, 10, 8, 6 (Increase weight in every Set)
Decline DB Press : 12, 10, 8, 6 (Increase weight in every Set)
Decline Bench DB Fly : 15 x 3 Sets
Cable Flys for lower Chest : 15 x 3 Sets
Low to High Cable Fly : 15 x 3 Sets
DB Pull Over : 12, 10, 8, 6 (Increase weight in every Set)
Standing Single Arm DB tricep Ext : 15 x 3 Sets
Z Bar Incline Bench Tricep Ext : 12, 10, 8, 6 (Increase weight in every Set)
Straight Bar Pulley Push Downs : 12, 10, 8, 6 (Increase weight in every Set)
Bench Dips : 15 x 3 Sets
DB curl and kick back : 15 x 3 Sets
Cobra Stretch - 20 sec hold
Chest Stretch - 20 sec hold
DAY 6 - ABS
Weighted Crunch - 20 Reps x 3 Sets
Reverse Crunch - 20 Reps x 3 Sets
Floor Wipers : 15 each side x 3 Sets
Russian Twist - 20 Reps each Side x 3 Sets
Plank Side Twist - 15 Reps each Side x 3 Sets
Windmills - 15 Reps each Side x 3 Sets
Abs Roller - 20 x 3 Sets
Side Plank Pulse - 10 pulses each side x 3 Sets
Plank - 30 Sec Holds x 5 Sets