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