DAY 1
CHEST: Lying with dumbbells 3 x 15
BACK: Pull down 3 x 15
SHOULDERS: Dumbbell press while sitting 3 x 15
BICEPS: Seated biceps curl in scott bench 2 x 15
TRICEPS: Push down with the block 2 x 15
* Do aerobics for 20-25 minutes after strength training
DAY 2
LEGS: Leg press 3 x 15
HAMSTRINGS: Lying leg curl with leg curl machine 3 x 15
CALVES: Sitting calves with machine. 3x 15
ABDOMIDALS: Sit ups 3 x 15
LOWER BACK: Back extension 3 x 15
* Do aerobics for 20-25 minutes after strength training
RECOMMENDATIONS
Do days 1 and 2 in row and take a rest day or two. Repeat the cycle.
The first 3 weeks of repetitions 15, the next 3 weeks of repetitions 12 and the last 3 weeks of
repetitions 10.
Then 2 weeks of active rest and repeat the cycle.
Try to add more weight to your workout.
Write down the difficulties. You cannot develop muscle and strength if the loads remain the same.
Always do a proper warm-up for 5-10 minutes to activate the heartbeat and warm up the joints.
