Weight Training Program
Abs workout
Upper Abs
20 / 20 / 20 / reps
1 minutes rest between sets
Lower Abdominal Trigger
20 / 20 / 20 / reps
1 minutes rest between sets
Bench Abs Crunches
20 / 20 / 20 / reps
1 minutes rest between sets
Upper Abs
16 / 14 / 12 / 10 reps
1 minutes rest between sets
Crunches
20 / 20 / 20 / reps
1 minutes rest between sets
Lags Raise Crunches
20 / 20 / 20 / reps
1 minutes rest between sets
Side Oblique Trigger
10 / 8 / 6 / 4 reps
1 minutes rest between sets
triceps workout
Dumbbell Triceps Extension
10 / 8 / 6 / 4 reps
1 minutes rest between sets
Triceps Extensions
6 / 5 / 4/ 3 reps per side
30 seconds rest between sets
Triceps Barbel Pull Over
10 / 8 / 6 / 4 reps
1 minutes rest between sets
Triceps Extensions
6 / 5 / 4/ 3 reps per side
30 seconds rest between sets
Row Biceps Curls
10 / 8 / 6 / 4 reps
1 minutes rest between sets
Triceps Dumbbell Pull Over
10 / 8 / 6 / 4 reps
1 minutes rest between sets
Barbel Biceps Curls
10 / 8 / 6 / 4 reps
30 seconds rest between sets
Biceps workout
Wide Barbel Biceps Curls
10 / 8 / 6 / 4 reps
30 seconds rest between sets
Close Barbel Biceps Curls
10 / 8 / 6 / 4 reps
30 seconds rest between sets
Dumbbell Biceps Curls
10 / 8 / 6 / 4 reps
30 seconds rest between sets
Barbel Biceps Curls
10 / 8 / 6 / 4 reps
30 seconds rest between sets
Focus Biceps Curls
10 / 8 / 6 / 4 reps
30 seconds rest between sets
Tilt Barbel Biceps Curls
10 / 8 / 6 / 4 reps
30 seconds rest between sets
shoulder workout
Inwards Lateral Raise
10 / 8 / 6 / 4 reps
30 seconds rest between sets
Traps Trigger
10 / 8 / 6 / 4 reps
30 seconds rest between sets
Dumbbell Shoulder Press
12 / 8 / 8 / 6 reps
30 seconds rest between sets
Front Dealt Raise
10 / 8 / 6 / 4 reps
30 seconds rest between sets
Wide Barbel Upright Rows
10 / 8 / 6 / 4 reps
30 seconds rest between sets
Front Barbel Raise
10 / 8 / 6 / 4 reps
30 seconds rest between sets
One Arms Shoulder Press
8 / 6 /4 reps
20 seconds rest between sets
Front Dumbbell Raise
10 / 8 / 6 / 4 reps
30 seconds rest between sets
Lateral Raise
10 / 8 / 6 / 4 reps
30 seconds rest between sets
One Arms Lateral Raise
10 / 8 / 6 / 4 reps
30 seconds rest between sets
Machine Lateral Raise
10 / 8 / 6 / 4 reps
30 seconds rest between sets
Close Barbel Upright Rows
10 / 8 / 6 / 4 reps
30 seconds rest between sets
Dumbbell Shoulder Press
12 / 8 / 8 / 6 reps
30 seconds rest between sets
One Arms Shoulder Press
8 / 6 /4 reps
20 seconds rest between sets
Shoulder Rotatory
10 / 8 / 6 reps
30 seconds rest between sets
Front Shoulder Press
12 / 10 / 8 / 6 / reps
30 seconds rest between sets
Machine Shoulder Press
12 / 10 / 8 / 6 reps
30 seconds rest between sets
Front Shoulder Barbel Press
10 / 8 / 6 / 4 reps
30 seconds rest between sets
Front Shoulder Barbel Press
10 / 8 / 6 / 4 reps
30 seconds rest between sets
Back Shoulder Barbel Press
10 / 8 / 6 / 4 reps
30 seconds rest between sets
chest workout
Barbel Bench Press
10 / 8 / 6 / 4 reps
1 minutes rest between sets
Dumbbell Bench Press
10 / 8 / 6 / 4 reps
1 minutes rest between sets
Dumbbell Fly
10 / 8 / 6 / 4 reps
30 seconds rest between sets
lats workout
Traps Dumbbell Raise
10 / 8 / 6 / 4 reps
1 minutes rest between sets
Two Arms Dumbbell Row
10 / 8 / 6 / 4 reps
1 minutes rest between sets
Lats Dumbbell Row
10 / 8 / 6 / 4 reps
1 minutes rest between sets
Traps Dumbbell Raise
12 / 10 /8 / 6/ reps per side
30 seconds rest between sets
Dumbbell Pull Over
10 / 8 / 6 / 4 reps
1 minutes rest between sets
T - Bar Lats Exercise
10 / 8 / 6 / 4 reps
1 minutes rest between sets
Lats Barbel Row
10 / 8 / 6 / 4 reps
1 minutes rest between sets
Lats Extension
10 / 8 / 6 / 4 reps
1 minutes rest between sets
Lats Machine Pull Down
12 / 10 / 8 / 6 / 4 reps
30 seconds rest between sets
Lats Barbel Row
10 / 8 / 6 / 4 reps
1 minutes rest between sets
legs workout
Hipper Front Squad
10 / 8 / 6 / 4 reps
1 minutes rest between sets
Squad
10 / 8 / 6 / 4 reps
1 minutes rest between sets