This is kind of personal but some of my friends want to know about my fitness schedule so here is the list.
First out all I am doing daily 4KM walk/running according to my mood 🙂
I am following 4 Days workout and than 1 days Off.
Day 1: Chest and Shoulder + Triceps
15 Minute Warmup Trade-meal
Pushup (2 Sets, 20 Repetition)
Decline dumbbell Press (3 Sets, 15 Repetition)
Incline dumbbell Press (3 Sets, 15 Repetition)
Flat dumbbell Press (3 Sets, 15 Repetition)
Over head dumbbell Press (3 Sets, 20 Repetition)
Front Raises (3 Sets, 12 Repetition)
Lateral Raise (3 Sets, 12 Repetition)
One Arm Triceps (3 Sets, 10 Repetition)
Cable Push Down (3 Sets, 15 Repetition)
Both arms Triceps (3 Sets, 12 Repetition)
10 Minute cool down Trade-meal
Day 2-Legs
10 Minute warm up (cross trainer)
Smith machine squat (3 Sets, 15 Repetition)
Lunges (2 Sets, 10 Repetition)
Leg extension (2 Sets, 15 Repetition)
Leg curl (2 Sets, 15 Repetition)
Calf raise weight (4 Sets, 15 Repetition)
10 Minute cool down Cross Trainer
Day 3: Back+ Bicep
Warmup 15 Minute Cycling
Compound Row (3 Sets, 20 Repetition)
Shrugs exercise (2 Sets, 20 Repetition)
Dead Lift (2 Sets, 12 Repetition)
Let Pull Down (3 Sets, 15Repetition)
One arm Rowing (2 Sets, 15 Repetition)
Cable curl exercise (2 Sets, 12 Repetition)
Hammer curl exercise (3 Sets, 12 Repetition)
Alternate dumbbell curl (3 Sets, 12 Repetition)
10 Minute cool down cycling
Day 4: Bicep+ Triceps
15 Minute Warmup Trade-meal
Preacher curls (3 Sets, 15 Repetition)
Both arm micep Ext (3 Sets, 15 Repetition)
Concentration bicep curl (3 Sets, 10 Repetition)
Seated dips (3 Sets, 12 Repetition)
Reverse curl (3 Sets, 15 Repetition)
Skull crushers (3 Sets, 12 Repetition)
10 Minute cool down Trade-meal
Now one day off and start from day one again 🙂
Diet Plan:
Before workout : Apple+ 11 almonds
After workout : Sprouts + 500 Ml Milk+ Protinex + White Bread
Lunch: Green Vegetable+ Salad+ Plane Roti+ Soyabin
Evening: 10 Egg White+ 1 Egg Yellow+ 1 Bowl Oats
Dinner: Skimmed Milk
Add lot of fruits like apple , watermelon through out the day drink platy of water.
Will update more 🙂