1)Start workout with a whole body stretch 2)Do 1 set extra warm up with light weight at the beginning

ning of every exercise

3)to learn form of exercise search on youtube with the exercise name 4) Increase weights for every sets of same exercise

DAY 1
Free squats -2 sets x 20 reps
Dumbell squats-- 4 sets x 12-10-8-6 reps
dumbell lunges- 4 sets x 12-10-8-6 reps
Leg Press - 4 sets x 12-10-8-6 reps
dumbell sumo squats- 4 sets x 12-10-8-6 reps
Single Leg deadlift with dumbell- 3 sets x 12-10-8 reps(both Side)
reverse hamsrings curls -3 sets x 12-10-8 reps
calf raises -3 sets x 12 reps
Day 2
chest
Pushups (inclined) - 3 sets each of 20-30 reps
Flat dumbell bench press 3 sets x 12-10-8 reps
Incline dumbell bench press 3 sets x 12-10-8 reps
Dumbbell chest fly/machine 3 sets x 12-10-8 reps
cable crossovers - 3 sets X 12-10-8 reps
dumbell pullovers -3 sets x 12-10-8 reps
tricep
Triceps back dips -3 sets x 12 reps
planks 5 sets x till failure
DAY 3
Lats ( back)
dumbell rows 3 sets X 12-10 -8 reps
lat pull down 4 sets X 12-10-8-7 reps
Reverse Grip lat pull down 4 sets X 12-10-8-7 reps
Seated low row 4 sets X 12-10-8-6 reps
T bar Row 4 sets X 12-10-8-6 reps
Biceps
biceps dumbell preacher curls 3 sets x 10 reps
alternate dumbell curls 3 sets X 12-10-8 reps
DAY 4 Rest
DAY 5
Shoulders
dumbell shoulder press 4 sets X 12-10-8-7
dumbell side lateral raise 3 sets x 10 reps
dumbell front raise 3 sets x 10 reps
light weight Arm Circles 3 sets x 8 reps
Abs
lying leg raise 3 sets x failure
ab crunches 3 sets x failure
side twist wth ball 3 sets x 50 reps
straight plank 3 sets x failure
DAY 6
HIIT/Yoga
Burpees - As many as you can in 1 minute. Rest for 30 seconds. REPEAT 10 times
HIIT on Treadmill - Do it 2 times a week, as convenient.

2 minute steady run - 6 kmph

Rest - 1 minute
8 kmph sprint - 45 secs
Rest - 30 seconds
10 kmph - 45 secs
Rest - 30 seconds
12 kmph - 30 seconds
Rest - 30 seconds
14 kmph - 30 seconds
Rest - 30 seconds
12 kmph - 30 seconds
Rest - 30 seconds
10 kmph - 30 seconds
Rest - 30 seconds
8 kmph - 30 seconds
Rest - 30 seconds
6 kmph - 1 minute
4 kmph - 2 minutes
Rest - 5 minutes
END
OPTIONAL - Do any exercise you like after your HIIT, abs or any other body part you want

DAY 7 - REST
Increase weight as you each last set
Ex: 5lbs-12 reps, 7.5lbs-10reps, 10lbs -8, 12.5-6
Please adjust speed as per your stamina and this is
just a guideline. In case you are unable to do
sprints on treadmill, feel free to do any other HIIT
Routine from Youtube for 15-20 mins