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DAY 1 - LEG DAY
Hamstring Mobility leg Swings - 1 TO 2 MINS
Garland Pose Squat Mobility -1 TO 2 MINS
Lunge with Thoraric Rotation - 1 TO 2 MINS
Back Squats : 5 x 5 Reps
Weighted backward Lunges : 5 x 5 Reps
Romanian Deadlift : 5 x 5 Reps
DB stiff Leg Deadlift : 10 x 3 Sets
Barbell Hip Thrust close feet : 15 x 3 Sets
Cable Hamstring Curls 15 x 3 sets
Good Morning : 10 x3 Sets
Standing Calf Raise with Barbell : 20 Reps x 3 Sets
Hamstring Stretch with Towel - 20 sec hold
Groin Stretch - 20 sec hold
Glute Stretch - 20 sec hold
20 mins to an hour of Walk in the day.
DAY 2 - CHEST AND TRICEP
Shoulder Mobility A - 1 TO 2 MINS
Shoulder Mobility Drill - 1 TO 2 MINS
Incline Bench Press : 5 x 5 Reps
Incline DB Press with Wrist Rotation : 10 x 3 Sets
Decline Bench Press Wide Grip : 12, 10, 8, 6 (Increase weight in every Set)
DB Decline Bench Press with Rotating Wrists : 10 x 3 sets
Bench Press with Wide Grip : 12, 10, 8, 6 (Increase weight in every Set)
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
Cobra Stretch - 20 sec hold
Chest Stretch - 20 sec hold
TRICEPS
Standing Single Arm DB tricep Ext : 15 x 3 Set
Cable straight Bar Tricep Ext from Bottom : 15 x 3 Sets
Straight Bar Pulley Push Downs : 12, 10, 8, 6 (Increase weight in every Set
DB Bicep curls with kick backs : 15 x 3 Sets
Bench Dips : 15 x 3 Set
20 mins to an hour of Walk in the day.
DAY 3 - BACK AND BICEPS
BACK
Shoulder back Mobility Drill - 1 TO 2 MINS
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
Close Grip Lat Pull from top for Rear Delts 15 x 3 sets (Increase weight in every Set
Hammer Grip Behind the Neck Lat Pull 12, 10, 8, 6 (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
Back Extension : 10 x 3 Sets
BICEPS
Z Bar Curls 12, 10, 8, 6, 4 (Increase weight in every Set
Incline Bench DB Bicep Curl : 12, 10, 8, 6 Reps (Increase weight in every Set
Spider Curls : 15 x 3 sets
Preacher Curls on Cable : 15 x 3 Sets
Bicep Stretch - 20 sec hold
Upper back Stretch with Towel - 20 sec hold
20 mins to an hour of Walk in the day.
DAY 4 - SHOULDER
Shoulder Mobility A
Shoulder Mobility Drill - 1 TO 2 MINS
Seated Hammer Grip Shoulder Press 12, 10, 8, 6 Reps (Increase weight in every Set
Single Arm DB Press 12, 10, 8, 6 Reps (Increase weight in every Set
Behind the Neck Strict Press
Hammer Grip DB front Raise
Tilted Lateral Raises : 15 x 3 sets
Upright Row With Straight Bar : 15 x 3 Sets
Alternate Hand DB Lateral Raises : 15 x 3 Sets
REAR DELT ROW WITH STRAIGHT BAR - 15 Reps x 3 Sets
Seated Face Pull : 15 x 3 sets
Behind the Neck Shrugs : 15 x 3 Sets
Shoulder Stretch with Towel - 20 sec hold
Rear Shoulder Stretch - 20 sec hold
20 mins to an hour of Walk in the day.
DAY 5 - ABS
Weighted Crunch - 20 Reps x 3 Sets
Russian Twist - 25 Reps each Side x 3 Sets
Windmills - 20 Reps each Side x 3 Sets
Plank Side Twist - 20 Reps each Side x 3 Sets
Leg Lift Ups - 20 Reps x 3 Sets
Plank - 30 Sec Holds x 5 Sets
Twisted Crunch on Bench - 20 Reps (10 each side) x 3 Sets
Walk for an Hour, 10k steps at least in the day
6th Day - Active rest
Walk for an Hour, 10k steps atleast in the day, Create as much NEAT as possible
Active rest One Hour Walk (10K steps)
Walk for an Hour, 10k steps at least in the day, Create as much NEAT as possible