WORKOUT 1
WORKOUT 2
WORKOUT 3
Exercise
Sets
Reps
Rest
Chest press
2
15-20
90 sec
Cable rows
2
15-20
90 sec
Overhead Press Machine
2
15-20
90 sec
Body weight Lunges
3
20-26
2 min
Cable Curls
2
15-20
90 sec
Tricep Kickbacks
2
15-20
90 sec
Lateral raises
2
15-20
90 sec
Your choice of cardio equipment
1
15 min
----
Exercise
Sets
Reps
Rest
Cardio of your choice
1
10 min
——-
Body weight Lunges
2
26
90 sec
Lat Pulldowns
2
15-20
90 sec
Tricep Pushdowns
3
20-26
2 min
Pullups
1-1
8-12
90 sec
Lateral Raises
2
15-20
90 sec
Rear Delt Flyes
2
15-20
90 sec
Your choice of cardio equipment
1
10 min
----
Exercise
Sets
Reps
Rest
Shoulder Dislocates
2
15-20
90 sec
Push-ups
2
15-20
90 sec
Hammer Curls
2
15-20
90 sec
Leg Press
3
20-25
2 min
Cable Lat Pullovers
2
15-20
90 sec
Dumbell Over Head Press
2
15-20
90 sec
Close grip pushups
2
15-20
90 sec
Your choice of cardio equipment
1
15 min
----