Monday: Chest and triceps

type Exercise Sets reps

Opener Weighted push ups
main Barbell bench press
Dumbbell incline press
Barbell decline press
Dumbbell flys
Dumbbell close press
weight dips if possible
Rope triceps press downs
Finisher Dumbbell pullovers
1 or divide it into 2 50 or 2 (25)
4 12,12,10,8
4 12,12,10,8
4 12.12.10.8
4 12.12.10.8
4 12.12,10,8
4 12,12,10,8
4 12,12,10,8
1 or divide it into 2 50 or 2 (25)

Tuesday: Back and abs

Type Exercise Sets Reps
Opener Lats stretch 1 30 seconds each side
(standing)
Lat pulldowns 1 50 or 2 (25)
Main Dead lift 5 10
T-bar row 5 10
Regular pull ups 4 10,10,8,8
On arm dumbbell row 4 12,12,10,8
Double arm Bar row 4 12,12,10,8
Finisher Close grip 1 50 or 2 (25)
reverse lat
pulldowns

Or cobra workout
Abdominal workout:

type Exercise sets reps

Opener Rectus Abdominis Stretch 1 30 seconds
Oblique Stretch in Standing 1 30 each side
Main Knee crunches 4 12,15,18,20
Oblique crunches 4 12,15,18,20
One arm plank 3 60 secs
Side plank 3 45 secs each side
Plank rolls 3 10 each side
 Wednesday hiit
Cardio
To get shredded abs you’re going to have to start working
on your cardiovascular conditioning to raise your metabolic
rate, burn more energy and gradually remove the layer of
fat which is hiding your abs.
This isn’t such a complicated subject, you just need to “do”
rather than think too much about it. The only rules to cardio
are that you have to put the work in and make it a
progressive process so that your fat loss doesn’t stagnate.
To really mix things up and give you the best of both worlds
I’ve given you a full cardio schedule which includes LISS
(low impact steady state cardio) and HIIT (high intensity
interval training) so that you’re disrupting the fat from every
angle.
Day type
Monday 25 minutes LISS
Tuesday 25 minutes LISS
Wednesday 10 HIIT intervals
Thursday 25 minutes LISS
Friday 25 minutes LISS
Saturday Off
Sunday Off

Thursday LEGS AND ABS

Type Exercise sets reps

Opener 1 Leg extensions
1 Barbell lunges
main Barbell squats
Leg press
2 GHR and stiff- leg Deadlift
2 Lying leg curls
3 Smith machine calf raises
3 Seated calf raises
Finisher Smith machine squat variation
4 12,12,10,8
4 12,12,10,8
4 12,12,10,8
4 12,12,10,8
4 12,12,10,8
4 12,12,10,8
4 12,12,10,8
4 12,12,10,8
1 or 2 50 or (25)
 Abs

Exercise Sets
Hanging knee raises 4 X 15
Hanging alternating side knee raises 4 X 15
Weighted planks 4 X 45 sec

Friday shoulders
Cardioooooooo