Work Out Comprises of
1 hour Abs
30 Min 1 Body Part workOut
Abdominal Work Out
1. 5 Minutes Cycling
2. 5 Minutes Jumping (Knees Touching Chest)
3. Start Of Aerobics
a. Legs Open in V Shape, Both Hands Straight Up. 10 times Head Touch on 1 Leg. 10 on Another
b. One Leg IN Front. 10 times Head Touch on front Leg. Other Leg in Front. 10 times Head Touch on front Leg.
c. Both Legs Touching. 20 times Head Touch on Legs.
d. Legs Open in V Shape, 20 times Head Bend in between.
a1. b1. c1. d1. Repeat a. b. c. d. with Both Hands holding each other. Only Head Movement.
e. Both Hands Straight Up.
(i) Legs 1 by one touching chest. 20 reps.
(ii) Legs Touching cross chest. 20 reps
SITDOWN
f. Repeat a,b,c,d a1,b1,c1,d1 with Straight Legs and head bend to touch Knees.
Start Of Abs WorkOut
Lay Down Straight on Mat.
g. Legs Straight. Leg Raise
(i) Single Leg Raise. 20 reps each leg
(ii) Both Leg raise. 20 reps.
h. Chakki. 20 reps.
g. Lying cross cycling. fast. Left leg on right arm and vice versa. 20 reps.
h. Crunches
(i) Cross Crunches. Both Hands on ears. Left hand touches right leg and viceversa. 20 reps.
(ii) Cross Crunches. 1 Leg Bent as V. Opposite hand on abdominal. 20 reps.
(iii) Straight Lying Crunches. Hands on ears. Legs Straight. up. 50 reps.
(iv) Straight Lying Legs Bend as V Crunches. Hands on ears. Legs Bend as V. up. 50 reps.
(v) Straight Lying Legs Bend as L Crunches. Hands on ears. Legs Bend as L. up. 50 reps.
Chest WorkOut
a. 20 reps. Dips 6 set
b. Flat Bench. 20 reps. 4 set
DIPS>>> 10 reps. 3 set
c. Incline Bench. 20 reps. 4 set
DIPS>>> 10 reps. 3 set
d. Chest Press Machine. 20 reps. 4 set
DIPS>>> 10 reps. 3 set
e. Butterfly Machine. 20 reps. 4 set
DIPS>>> 10 reps. 3 set
f. PullOver Dumbell. 20 reps. 4 set
Triceps Work Out
a. Machine Pulley. 20 reps. 10 sets (Weight should be such u can only stretch 20 repetitions)
b. Double Hand Dumble (20 reps, 8 set) + Lying ROD ( 20 reps, 8 set).
One Set of Double Hand, 1 set of lying ROD
c. Triceps Dips (10 reps, 8 set) + bidding Bench [Both hands on bench behind lower back and legs on other bench in front] (15 reps, 8 set) + Single Hand Dumble (20 reps, 8 sets)
Upper Back Work Out
a. Push Ups .10 reps.3 set.
b. (Lat Machine Front 20 reps + Lat machine Back 20 reps + Seated rowing 20 reps) 8 set
c. dumbell Pull on bench, after making L. 20 reps 4 set
Biceps Work Out
a. Concentration 20 reps. 4 set
b. (Standing Dumbell, both hands up/down Simultaneously 20 reps +
Standing Rod, Barberl curl 20 reps +
Preacher, 20 reps) 8 sets
c. Hammer, dumbell in both hands 20 reps, 4 set
Shoulders Work Out
a. shoulders Chinups. 8 reps. 3 set
b. Shoulder ROD. Front Back. 4 set. 20 reps
Empty ROD. back. 2 set. 50 reps
c. Flat Dumbell Press. 20 reps. 4 set
Empty ROD. back. 2 set. 50 reps
d. Dumbell Raise. Front 20 reps. 4 set
Empty ROD. back. 2 set. 50 reps
e. Dumbell Raise. Sides 20 reps. 4 set
Empty ROD. back. 2 set. 50 reps
f. ROD Rowing. For colors. 20 reps. 4 set
Monday ==> Abs + Chest
Tuesday ==> Triceps + Abs
Wednesday ==> Abs + Back
Thursday ==> Abs + Biceps
Friday ==> Abs + Shoulders