PROGRAMME 2: ARMS, LEGS & ABDOMEN

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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.

 

 

 

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