Day 1
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Kettlebell Goblet Squats |
3-4 | 10-12 | 12kg | |
Lat Pulldown |
3-4 | 10-12 | 20kg | |
Lying Leg Curl (Hamstrings) |
2-3 | 12-15 | 21kgs | |
Dumbbell Chest Press |
2-3 | 10-12 | 6kg | |
Fitball Rollouts (Wheelbarrow) |
2-3 | 12-15 | ||
Tricep Pushdown |
2-3 | 10-12 | 30kg | Cable |
Day 2
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Kettlebell Dead-lift to Thrust |
3-4 | 10-12 | 12-16kgs | Just deadlift |
Push up |
3-4 | 8-10 | Incline |
|
Split Squat |
2-3 | 10-12 | 5kgs | Front foot elevated |
Cable Rows |
2-3 | 10-12 | 20kg | |
Barbell Floor Hip Thruster |
2-3 | 12-15 | 12kg | Use kettlebell |
Cable Rotations |
2-3 | 12-15 |
Day 3
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Leg Press |
3-4 | 10-12 | 50kg | |
Body Weight Row |
3-4 | 8-10 | Use TRX |
|
|
Fitball Leg Curl |
2-3 | 12-15 | ||
Barbell Shoulder Press |
2-3 | 10-12 | 10kg | |
Dumbbell Bicep Curl |
2-3 | 10-12 | 5kg | |
Lateral Squat |
2-3 | 12-15 | 6kg |