ARMS : Biceps
Barbell Curls : With your Barbell, Perform 6 sets repeat it
for 10-12 times.
Concentration Curls : With your Dumbells, Perform 4 sets
repeat it for 8-10 times.
Triceps Extension : With your Lat Machine, Perform 5 sets
repeat it for 10-12 times.
Triceps Lying : Lie on your Bench and with your Dumbbell, Perform
5 sets repeat it for 8-10 times. Perform
it with right hand first and then with left hand.
FORE ARMS : Lower Arms
Wrist Curls : With your both hands. Perform 5 sets repeat it for 15-20 times.
LEGS : Thighs
Squats : With Barbell on your shoulders, Perform 6 sets
repeat it for 10-15 times.
Leg Extension : With this machine, Perform 4 sets repeat it
for 8-10 times.
Leg Curls : With this machine, Perform 5 sets repeat it for
10-12 times.
CALF : Calves
Standing Calf Raise : With this machine, Perform 6 sets
repeat it for 20-25 times.
ABDOMINAL: Rectus & Abdomen
Incline Leg Raise : Perform 6 sets repeat it for 15-20
times.
Incline Sit-ups : Perform 6 sets repeat it for 15-20 times.
Perform these programme 1 and 2 every alternate days and
take 1 day rest on Sundays or a per your weekly off.
