Chanitha(6640)  Kalegane Gym 81Kg
03/09/24   (03 Months)

01st day

Warmup - Cycling(10min) 

Bench press - 12*2/10
Incline DB press - 12/10*2
Decline flyes - 15/12*2
Shoulder press(M) - 12*2/10
DB side lateral - 10*3
Upright row - 12*3
DB tricep extension - 12/10*2
Tricep press down - 15*3
Abs

Cardio - Tredmil(25min)
Warmdown - Cycling(10min)

02nd day

Warmup - Cycling(10min)

Lat pull down - 15*2/12
Low row - 12/10*2
Barbell curl - 12/10*2
DB alternative curl - 10*3
Peacher curl(M) - 12/10*2
Leg press  10*2/8
Leg curl - 12/10*2
Calf raise - 15*3
Abs

Cardio - Tredmil(25min)
Warmdown - Cycling(10min)

03rd Day

Warmup - Cycling(10min)

Jumping jack - 40sec
Half burpees - 30sec
Situp - 30
Mountain climbing - 40sec
Leg raise - 30
Bycle crunches - 40sec
Russian twist - 40sec
Heel touch - 40sec
Side bend - 30
Jumping jack - 40sec

Cardio - Tredmil(01 min slow + 04min fast - 25min)
Warmdown - Cycling(10min)

Abs workout for everyday

Repeat 03 times
Jumping jack - 40sec
Situps - 20
Mountain climbing - 30sec
Leg raise - 20
Plank - 30sec
Side bend - 30