Protein Shake
Diet
Weekly Workout Plan
Work out Routine
- Workout three days a week.
- Workout for atleast two hours during workout day.
- Every another week change your rep/set scheme.
Day One
Upper Body
| Workout |
Reps |
Sets |
Weight |
| Barbell Benchpress |
6 |
5 |
135 |
| Cable Fly Press |
12 |
4 |
20 |
| Chin Up |
8 |
4 |
Ø |
| Bent-over Row |
6 |
5 |
185 |
Day Two
Lower Body
| Workout |
Sets |
Reps |
Weight |
| Squats |
6 |
4 |
225 |
| Deadlift |
8 |
4 |
315 |
| Calf Raises |
12 |
6 |
130 |
| Leg Press |
5 |
1 |
360 |
Day Three
Cardio
| Workout |
Sets |
Reps |
Weight |
| Running |
Ø |
Ø |
Ø |
| Rowing |
Ø |
Ø |
Ø |
| Jumping Rope |
Ø |
Ø |
Ø |
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