Day: 1
Treadmill – 35 mint
Cross Trainer – 10 mint
Cycling – 5 mint
Incline Machine Press – 10×3
Chest Press Machine -10×3
Machine Chest Fly -20×3
Bar Dips – 12×4
Cable Pressdown – 15×3
Rope Push down -15×3
Machine Tricep Dips – 18×3
Floor Crunch – 20×3
Decline Sit -Up – 20×3
Lying leg Raise – 20×3
Hanging Leg Raise – 20×3
Plank -2 mint
Day 2
Treadmill – 25 mint
Cross Trainer – 10 mint
Cycling – 5 mint
Lat Pull Pulldown-20×3
Machine T- Bar Row- 18×3
Seated Cable Row: 20×3
Machine Shrug: 20×3
Ez Bar Curl – 15×3
Ez bar Preacher Curl-15 ×3
Dumbbell Curl – 12×3
Hammer Dumbbell Curl -20×3
Wrist Curl – 20×3
Cable Rope Crunches – 15 ×3
Crunches – 20× 3
Bicycle Crunches – 20×3
Knee Lying leg raises -15×3
Lying Leg Raises -15×3
Day- 3
Treadmill – 30 mint
Cycling – 20 mint
Barbell Squat : 20×3
Leg Press: 20×3
Dumbbell Lunges: 12×3
Leg Extension: 20×3
Lying Leg Curl: 20×4
Calf Raise: 25×3
Machine Shoulder Press –12×3
Side Dumbbell Lateral – 12×3
Front Dumbbell Raise – 12×3
Machine Hammer Press -12×3
Saturday Day -1
Sunday Day-2
Monday Day-3
Tuesday Day-1
Wednesday Day-2
Thursday Day-3
Friday Off