WORKOUTS OFFICIAL

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Sr. No Exercise Sets Reps

DAY 1 - Chest Triceps Abs Muscle
1 Pushups 2 50-50 Compund
2 Incline DB Press 4 12-10-8-6 Chest
3 Decline Barbell Press 4 15-12-10-10 Chest
4 Cable Crossover 4 20-18-15-12 Chest
5 Flat Barbell Press 4 12-10-8-6 Chest
6 Diamond Pushup 3 Failure CT
7 DB Overhead 4 8-8-8-8 Triceps
8 Parallel Dips 4 15-15-15-15 CT
9 DB Kickback 3 15-15-15 Triceps
10 Hanging Leg Raise 3 30-25-20 Abs
11 hanging Side Raise 3 20-15-15(Each side) Abs
12 Cable Crunches 3 25-20-20 Abs
13 Plank 3 2 min each Abs

Day 2 - Crossfit
1 Pullups NA 100 Compound
2 Deadlift 5 3-3-3-3-3 after pullups
start with ex.2
3 Skipping 5 100 each till ex.7 1 set
each and then
4 Normal Squat 5 40 each repat 5 times
5 Upright Row 5 6-6-6-6-6
6 Shoulder Press 5 8-8-8-8-8
7 Crunches 5 40 each

Day 3 - Arms & Functional

1 Skipping 500 1 set
2 Barbell Curl 4 10-10-8-8 Bicep
3 DB Overhead 4 10-10-8-8 Tricep
4 Reverse Grip Cable 4 15-12-10-10 Bicep
Curl
5 Diamond Pushups 4 15-15-15-15 Tricep
6 DB Hammer Curl 4 8-8-8-8 Bicep
7 DB Kickback 4 15-15-15-15 Tricep
8 Concentration curl 3 20-18-15 Bicep
9 Rope Pushdown 3 20-18-15 Tricep
10 Mountain Climber 200 1
11 Burpees 30 1
12 L-Sit Hanging 60 sec 1
13 High Knees 100 1

Day 4 Rest
 WORKOUTS OFFICIAL
email:workoutsofficial@gmail.comContact:9004900090

Day 5- Back
1 Brisk Walk 10 min 1 warmup
2 Lat Pull Down 4 15-12-12-12 back
3 Incline Row 4 15-12-12-12 back
4 Deadlift 4 8-8-6-4 back
5 Bent Over Row 4 15-12-12-10 back
6 T bar Row/ DB Row 4 15-12-20-12 back
7 Shrugs 4 20-18-15-12 back
8 Hang 60 1 Stretch
seconds
9 Jogging 15 min 1 Fat Burn

Day 6- Shoulder Legs

1 Brisk Walk 10 min 1 warmup
2 Barbell Squat 4 15-12-12-12 Legs
3 Leg Extension 4 15-12-12-12 Legs
4 Leg Curl 4 15-12-12-12 Legs
5 Lunges 4 15-12-12-10 Legs
6 Shoulder Press 4 15-12-20-12 Shoulder
7 Delt Fly 4 20-18-15-12 Shoulder
8 Front Raise 4 20-18-15-12 Shoulder
9 Jogging 15 min 1 Fat Burn

Day 7 - Functional & CF

1 Skipping 100 Start From the exercise 1 till the exercise
2 Mountain Climber 30 10.DO AS MANY SETS AS POSSIBLE IN 60
3 Pullups 15 MINUTES. MINIMUM 4 SETS HAVE TO BE
DONE in 60 minutes
4 Pushups 15
5 Diamond Pushups 15
6 Chinups 15
7 Rowing/Cycling 2 Min
8 Punches(in the air) 100 each
9 Bicycle Crunches 30
10 Full Crunches 30