Training program

Full Body Circuits

1min Rest in-between sets

Day 1

Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Leg Extensions

30

30

30

30

30

Jumping Lunges

50

40

30

20

10

Dumbell Row(Heavy)

12

10

8

8

 

Machine chest press

20

20

20

20

 

Plate Front raises(30sec rest Inbetweensets

sets)

10/10/10

10/10/10

10/10/10

 

 

Dumbbell Lateral raises

10/10/10

10/10/10

10/10/10

 

 

Machine Bicep preacher curl

10/10/10

10/10/10

10/10/10

10/10/10

 

Ezi-Bar Skull crushers

20

15

12

10

 

Seated Calve Raises(heavy)

failure

Failure

Failure

Failure

 

Standing calve raises

20

20

20

20

20

 

Day 2

Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Barbell Military Press

20

16

12

10

 

Face Pulls

10/10/10

10/10/10

10/10/10

10/10/10

 

Plank

90se

90sec

90sec

90sec

90sec

Incline dumbbell press

12

10

8

8

8

Barbell shrugs

30

30

30

30

 

Unilateral  Cable lateral raises

20

20

20

20

 

Overhead dumbbell extensions

10/10

10/10

10/10

10/10

 

Seated Hammer Curls

10

10

10

10

 

Supinated dumbbell curls

10

10

10

10

 

 

Day 3

Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Straight Leg Deadlift(increase Weight every set)

12

12

10

10

8

Hack squat

20

20

10

10

10/10/10

Single arm Dumbbell Row(heavy)

8

8

8

8

 

Incline Dumbbell Press

10

10

10

10

 

Push Ups

failure

Failure

Failure

Failure

 

Plate Front Raises

10/10/10

10/10/10

10/10/10

 

 

Lateral raises

10/10/10

10/10/10

10/10/10

 

 

Straight cable bicep Curls

20

20

10

10

 

Overhead rope extensions

20

20

10

10

 

Russian Twist(Free weight)

50

50

50

50

50

Standing Calf raises

10

10

10

10

10