FT WEEK 1-4

FT WEEK 1-4

Monday- Back and Biceps


Exercises

Lat Pulldown (wide grip) 2 Sets 6 to 8 Reps
Seated Cable Rows 2 Sets 6 to 8 Reps
Hyper-extensions 2 Sets 6 to 8 Reps
Barbell Curl 2 Sets 6 to 8 Reps
Standeng Dumb-bell Curl 2 Sets 6 to 8 Reps

 

Tuesday - Cardio


Exercises

Walk 30 to 45 min
Note: Cardio is done separate to training ie, If you are training in the morning
Cardio is done in the evening and vice versa.

 

Wedenesday- Chest-Triceps and Abs


Exercises

Bench Press 2 Sets 6 to 8 Reps
Incline Dumb-bell Press 2 Sets 6 to 8 Reps
Cable Tricep Press Down 2 Sets 6 to 8 Reps
Lying Barbell Extensions 2 Sets 6 to 8 Reps
Decline Crunches 2 Sets 12 to 15 Reps
Hanging Knee Raises 2 Sets 12 to 15 Reps

 

Thursday - Cardio


Walk 30 to 45 min
Note: Cardio is done separate to training ie, If you are training in the morning
Cardio is done in the evening and vice versa.

 

Friday - Legs-Calves and Shoulders


Exercises

Leg Extensions 2 Sets 6 to 8 Reps
45 Degress Leg Press 2 Sets 6 to 8 Reps
Lying Leg Curls 2 Sets 6 to 8 Reps
Standing Calf Raises 2 10 to 12
Seated Front Barbell Press 2 Sets 6 to 8 Reps
Seated Dumb-bell Laterals 2 Sets 6 to 8 Reps