Day 1
Chest press incline with hurtle 3/12
Chest press decline with hurtle 3/12
Fly chest with machine 3/15
Triceps with machine 3/12
Triceps with pushdown with cable 3/12
Bench dip triceps 3/15
Oblique crunch 3/ as many as you can
Plank 3 times for 40 sec
Plank side 3 times each side for 40 sec
Crunch 3/as many as you can
Day 2:
Shoulder press sit 3/12
Shoulder machine sit 3/12
Shoulder side lateral 3/10
Biceps with hurter curl 3/10
Biceps with dumbbell sit one by one 3/12
Biceps with cable stand 3/12
Plank 3 times for 40 sec
Plank side 3 times each side for 40 sec
Crunch 3/as many as you can
Day 3
Bent over barbell row 3/12
Wide grip lat pull-down 3/12
Close grip lat pull down front 3/12
Leg press 3/15
Leg extension 3/15
Lunges 3/5 meter
Plank 3 times for 40 sec
Plank side 3 times each side for 40 sec
Crunch 3/as many as you can
