FT WEEK 5-8

FT WEEK 5-8

Monday- Legs and Calves


Exercises

45 Degrees Leg Press 3 Sets 6 to 8 Reps
Stiff Leg Dead Lift 2 Sets 6 to 8 Reps
Standing Calf Raises 2 Sets 10 to 12 Reps
Seated Calf Raises 2 Sets 10 to 12 Reps

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.

Tuesday - Back and Abs


Exercises

Chin Ups 3 Sets 6 to 8 Reps
Bent Over Barbell Rows 2 Sets 6 to 8 Reps
Seated Cable Rows 1 Sets 6 to 8 Reps
Decline Crunches 2 Sets 12 to 15 Reps

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.

Wedenesday- 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.

Thursday - Chest and Triceps


Exercises

Bench Dumb-bell Press 3 Sets 6 to 8 Reps
Incline Barbell Press 2 Sets 6 to 8 Reps
Lying Barbell Triceps Close Grip Press 3 Sets 6 to 8 Reps
Cable Tricep Press Down 2 Sets 6 to 8 Reps

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 - Shoulders and Biceps


Exercises

Seated Dumb-bell Press 3 Sets 6 to 8 Reps
Seated Dumb-bell Laterals 2 Sets 6 to 8 Reps
Seated Dumb-bell Curls 3 Sets 6 to 8 Reps
Curl Bar Curls 2 Sets 6 to 8 Reps

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.