Timetable
Classes Timetable
Chest Day
Warm-Up (10 Minutes)
- Push-Ups (2 sets of 10 reps)
Main Exercises:
- Incline Press (Dumbbell or Barbell): 3 sets of 12 reps
- Flat Press (Dumbbell or Barbell): 3 sets of 12 reps
- Decline Press (Dumbbell or Barbell): 3 sets of 12 reps
- Chest Flys (Dumbbell or Machine): 3 sets of 12 reps
- Pullover : 3 sets of 12 reps
- Wide Pushups: 3 sets of 12 reps
Back Day
Warm-Up (10 Minutes)
- Wide Pull Ups : 2 sets of 12
Main Exercises:
- Lat Pulldown Hammer: 3 sets of 12 reps
- Lat Pulldown : 3 sets of 12 reps
- Low Row: 3 sets of 12 reps
- T-Bar : 3 sets of 10 reps
- Seated V-Bar : 3 sets of 12 reps
- Reverse Seated V-Bar : 3 sets of 12 reps
- Reverse Back Pull : 3 sets of 12 reps
Triceps Day
Warm-Up (10 Minutes)
- Diamond Pushups : 2 sets of 12 reps
Main Exercises:
- Skull Crusher: 3 sets of 12 reps
- Incline Double Arm Crusher: 3 sets of 12 reps
- Overhead: 3 sets of 12 reps
- Triceps Press Down: 3 sets of 15 reps
- Triceps Back Press: 3 sets of 12 reps
- Reverse Press Down: 3 sets of 10 reps
Biceps Day
Warm-Up (10 Minutes)
- Chin Ups : 2 sets of 12 reps
Main Exercises:
- Barbell Bicep Curl : 3 sets of 12 reps
- Curly Curl : 3 sets of 12 reps
- Static Curl: 3 sets of 12 reps
- Supported Incline Curl: 3 sets of 12 reps
- Cable Curl: 3 sets of 12 reps
- Biceps Shrugs: 3 sets of 10 reps per side
- Hammer Crul: 3 sets of 10 reps per side
Shoulder Day
Warm-Up (10 Minutes)
- Shoulder Rolls (1 minute)
- Arm Swings (1 minute)
- Light Lateral Raises: 2 sets of 12 reps
Main Exercises:
- Skull Press Front: 3 sets of 12 reps
- Rear Press: 3 sets of 12 reps
- Box Shoulder: 3 sets of 12 reps
- Side Lateral: 3 sets of 12 reps
- Front Raise: 3 sets of 12 reps
- Upright Row: 3 sets of 10 reps
- Shrugs : 3 sets of 10 reps
Sunday
Warm-Up (10 Minutes)
- Bodyweight Squats: 2 sets of 15 reps
- Leg Swings: 1 minute per leg
- Lunges (Bodyweight): 2 sets of 12 reps
Main Exercises:
- Squats: 3 sets of 12 reps
- Lunges (Dumbbell): 3 sets of 12 reps per leg
- Leg Press (Machine): 3 sets of 12 reps
- Leg Extension : 3 sets of 12 reps
- Romanian Deadlifts (Dumbbell): 3 sets of 12 reps
- Seated Calves: 3 sets of 15 reps
