Weight Training Program
Abs workout

Upper Abs
20 / 20 / 20 / reps
1 minutes rest between sets

Lower Abdominal Trigger
20 / 20 / 20 / reps
1 minutes rest between sets

Bench Abs Crunches
20 / 20 / 20 / reps
1 minutes rest between sets

Upper Abs
16 / 14 / 12 / 10 reps
1 minutes rest between sets

Crunches
20 / 20 / 20 / reps
1 minutes rest between sets

Lags Raise Crunches
20 / 20 / 20 / reps
1 minutes rest between sets

Side Oblique Trigger
10 / 8 / 6 / 4 reps
1 minutes rest between sets
triceps workout

Dumbbell Triceps Extension
10 / 8 / 6 / 4 reps
1 minutes rest between sets

Triceps Extensions
6 / 5 / 4/ 3 reps per side
30 seconds rest between sets

Triceps Barbel Pull Over
10 / 8 / 6 / 4 reps
1 minutes rest between sets

Triceps Extensions
6 / 5 / 4/ 3 reps per side
30 seconds rest between sets

Row Biceps Curls
10 / 8 / 6 / 4 reps
1 minutes rest between sets

Triceps Dumbbell Pull Over
10 / 8 / 6 / 4 reps
1 minutes rest between sets

Barbel Biceps Curls
10 / 8 / 6 / 4 reps
30 seconds rest between sets
Biceps workout

Wide Barbel Biceps Curls
10 / 8 / 6 / 4 reps
30 seconds rest between sets

Close Barbel Biceps Curls
10 / 8 / 6 / 4 reps
30 seconds rest between sets

Dumbbell Biceps Curls
10 / 8 / 6 / 4 reps
30 seconds rest between sets

Barbel Biceps Curls
10 / 8 / 6 / 4 reps
30 seconds rest between sets

Focus Biceps Curls
10 / 8 / 6 / 4 reps
30 seconds rest between sets

Tilt Barbel Biceps Curls
10 / 8 / 6 / 4 reps
30 seconds rest between sets
shoulder workout

Inwards Lateral Raise
10 / 8 / 6 / 4 reps
30 seconds rest between sets

Traps Trigger
10 / 8 / 6 / 4 reps
30 seconds rest between sets

Dumbbell Shoulder Press
12 / 8 / 8 / 6 reps
30 seconds rest between sets

Front Dealt Raise
10 / 8 / 6 / 4 reps
30 seconds rest between sets

Wide Barbel Upright Rows
10 / 8 / 6 / 4 reps
30 seconds rest between sets

Front Barbel Raise
10 / 8 / 6 / 4 reps
30 seconds rest between sets

One Arms Shoulder Press
8 / 6 /4 reps
20 seconds rest between sets

Front Dumbbell Raise
10 / 8 / 6 / 4 reps
30 seconds rest between sets

Lateral Raise
10 / 8 / 6 / 4 reps
30 seconds rest between sets

One Arms Lateral Raise
10 / 8 / 6 / 4 reps
30 seconds rest between sets

Machine Lateral Raise
10 / 8 / 6 / 4 reps
30 seconds rest between sets

Close Barbel Upright Rows
10 / 8 / 6 / 4 reps
30 seconds rest between sets

Dumbbell Shoulder Press
12 / 8 / 8 / 6 reps
30 seconds rest between sets

One Arms Shoulder Press
8 / 6 /4 reps
20 seconds rest between sets

Shoulder Rotatory
10 / 8 / 6 reps
30 seconds rest between sets

Front Shoulder Press
12 / 10 / 8 / 6 / reps
30 seconds rest between sets

Machine Shoulder Press
12 / 10 / 8 / 6 reps
30 seconds rest between sets

Front Shoulder Barbel Press
10 / 8 / 6 / 4 reps
30 seconds rest between sets

Front Shoulder Barbel Press
10 / 8 / 6 / 4 reps
30 seconds rest between sets

Back Shoulder Barbel Press
10 / 8 / 6 / 4 reps
30 seconds rest between sets
chest workout

Barbel Bench Press
10 / 8 / 6 / 4 reps
1 minutes rest between sets

Dumbbell Bench Press
10 / 8 / 6 / 4 reps
1 minutes rest between sets

Dumbbell Fly
10 / 8 / 6 / 4 reps
30 seconds rest between sets
lats workout

Traps Dumbbell Raise
10 / 8 / 6 / 4 reps
1 minutes rest between sets

Two Arms Dumbbell Row
10 / 8 / 6 / 4 reps
1 minutes rest between sets

Lats Dumbbell Row
10 / 8 / 6 / 4 reps
1 minutes rest between sets

Traps Dumbbell Raise
12 / 10 /8 / 6/ reps per side
30 seconds rest between sets

Dumbbell Pull Over
10 / 8 / 6 / 4 reps
1 minutes rest between sets

T - Bar Lats Exercise
10 / 8 / 6 / 4 reps
1 minutes rest between sets

Lats Barbel Row
10 / 8 / 6 / 4 reps
1 minutes rest between sets

Lats Extension
10 / 8 / 6 / 4 reps
1 minutes rest between sets

Lats Machine Pull Down
12 / 10 / 8 / 6 / 4 reps
30 seconds rest between sets

Lats Barbel Row
10 / 8 / 6 / 4 reps
1 minutes rest between sets
legs workout

Hipper Front Squad
10 / 8 / 6 / 4 reps
1 minutes rest between sets

Squad
10 / 8 / 6 / 4 reps
1 minutes rest between sets