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All these Below Exercise should be performed for two sets if you are comfortable with three then go for it.
Day 1 : Full Body Workout
Free squats 2 Sets 25 reps
Leg extension 2 Sets
Leg curls 2 Sets
Standing calf 2 Sets
Dumbbell chest press 2 Sets
PEC fly 2 Sets
Lat pulldown 2 Sets
Seated rows 2 Sets
Dumbbell overhead shoulder press 2 Sets
Dumbbell shrugs 2 Sets
Bar curls 2 Sets
Both hand dumbbell triceps extension 2 Sets
Wrist curls 2 Sets
Day 2 : Cardio 30 Minutes
Core :- sit ups 2 Sets
Leg raises 2 Sets
Bicycles 2 Sets
Plank 1 (according to strength)
Day 3 : Full Upper Body
Incline dumbbell press 2 Sets
Decline dumbbell press 2 Sets
Pet-fly 2 Sets
Push up 2 Sets
Lat pulldown down 2 Sets
Seated rows 2 Sets
Barbell military press 2 Sets
Lateral raises 2 Sets
Dumbbell shrugs 2 Sets
Dumbbell curls 2 Sets
Low cable 2 Sets
Dumbbell triceps extension 2 Sets
Cable push down 2 Sets
Wrist curls 2 Sets
Day 4 LEGS AND CALF
Free squats
Barbell squats
Leg press
Leg extension
Leg curls
Seated or standing calf
Day 5 :- CARDIO & CORE
As above
Day 6 :- Repeat as day 1
DAY 7 :- OFF
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