DAILY ROUTINE

DAILY ROUTINE

Ø  Everyday stretching

Ø  15minutes Cardio

Ø  Daily routine includes

ü  1 Chest                          1 Lats

ü  1 Shoulder                    2 Legs

ü  1 Biceps                         1 Triceps

ü  Abs

Exercises:

Chest	Wide Grip Bench Press, Pushups, Dumbbell Chest Press
Lats	Assisted Pull-ups, Horizontal Rows, Single Dumbbell Rows
Shoulder	Barbell Shoulder Press, Dumbbell Push Press, Lateral Raises
Legs	Squats	Dead Lifts	Leg Press
	Lunges	Dumbbell Step-ups	Hamstring Curl
Biceps	Dumbbell Curls (Palm Up, Palm Down, Hammer Curl)
Triceps	Triceps Dips , Lying Dumbbell Extension, Cable Triceps Pushdown

Day 1		Day 2		Day 3
Bench Press	3 X 10	Dumbbell Chest Press	3 X 10	Push Ups	3 X 10
Horizontal Rows	3 X 10	Single Dumbbell Rows	3 X 10	Assisted Pull-ups	3 X 10
Dumbbell Push Press	3 X 10	Barbell Shoulder Press	3 X 10	Lateral Raises	3 X 10
Squats	3 X 10	Leg Press	3 X 10	Dead Lifts	3 X 10
Lunges	2 X 8 (Each Leg)	Hamstring Curl	2 X 8	Dumbbell Step-ups	2 X 8
Palm Up Curls	2 X 12	Palm Down Curl	2 X 12	Hammer Curl	2 X 12
Lying Dumbbell Extension	2 X 12	Triceps Dips	2 X 12	Cable Triceps Pushdown	2 X 12
Reverse Crunch	3 X 12	Normal Crunch	3 X 12	Bridges (Prone, Sides)	2 X 30s

Cardio Routine:

1 min walk

45sec – running with full intensity

1min walk

45sec – inclination walk