MINDSET NOT MUSCLES .
5 DAYS WORKOUT .

• CARDIO AFTER TRAINING FOR 20 MINUTES OR ANY TIME IN THE DAY .
• REPETITIONS :
- FROM 12 - 18 FOR BEGGINERS AND UNTIL MUSCLE FAILURE .
- UNTIL MUSCLE FAILURE .
• BREAK TIME : 
3 MINUTES FOR BIG MUSCLES .
1-2 MINUTES FOR SMALL MUSCLES .
• TAKE CARE .

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Chest Fly (Machine)

Incline Chest Press (Machine)

Shoulder Press (Machine)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

PUSH DAY 

Leg Extension

Leg Press (45 Degrees)

Lying Leg Curl

Calf Raise (Leg Press)

Hanging Leg Raise

Decline Crunch

LEG DAY 

Seated Row (Cable)

Lat Pulldown

Rear Delt Fly (Machine)

Shrug (Dumbbell)

Incline Curl (Dumbbell)

Hammer Curl

PULL DAY 

Cardio

CARDIO 

UPPER BODY 

LOWER BODY 

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