Weight Training Program

Abs workout

Upper Abs Workout

Upper Abs

20 / 20 / 20 /   reps

1 minutes  rest between sets

Lower Abs Workout

Lower Abdominal Trigger

20 / 20 / 20 /   reps

1 minutes  rest between sets

Bench Crunches

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 Workouts

Crunches

20 / 20 / 20 /   reps

1 minutes  rest between sets

Legs Raise Crunches

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 Shoulder Workout

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

Dumbbell Shoulder Press

12 / 8 / 8 / 6 reps 

30 seconds rest between sets 

One Arms Shoulder Press

One Arms Shoulder Press

8 / 6 /4 reps 

20 seconds rest between sets

Shoulder Rotatory

10 / 8 / 6 reps

30 seconds rest between sets 

Pam Shoulder Press

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

Shoulder 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