Week 1 - Workout Plan

Legs and Upper Abs (Day 1)

Legs

Exercise	Sets	Reps	Reference Link
Goblet Squat	3 sets	12 to 15	Video
Leg Curls	3 sets	10-12	Video
Leg Extensions	3 sets	10-12	Video
Calf Raises One Leg	3 sets	8 to 10	Video
Seated Calf Raises	3 sets	8 to 10	Video

Upper Abs

Exercise	Sets	Reps	Reference Link
Crunches	3 sets	12 to 15	Video
Planks	90 seconds	3-4 reps	Video

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Arms (Biceps & Tricep) Day2

Biceps

Exercise	Sets	Reps	Reference Link
Dumbbell Bicep Curl	3 sets	8 to 10	Video
Standing Hammer Curl	3 sets	8 to 10	Video
Dumbbell Concentration	3 sets	8 to 10	Video

Triceps

Exercise	Sets	Reps	Reference Link
Cable Pushdown (Lat Machine)	3 sets	8 to 10	Video
Overhead Tricep Extension Dumbbell	3 sets	8 to 10	Video
Single Tricep Extension Dumbbell	3 sets	8 to 10	Video
Dumbbell Kickbacks	3 sets	8 to 10	Video

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Chest and Lower Abs Workout (Day 3)

Chest

Exercise	Sets	Reps	Reference Link
Flat Machine Chest Press	3 sets	8 to 10	Video
Incline Dumbbell Press	3 sets	8 to 10	Video
Flat Dumbbell Press	3 sets	8 to 10	Video
Chest Machine Flye	3 sets	8 to 10	Video

Lower Abs

Exercise	Sets	Reps	Reference Link
Leg Raise	3 sets	12 to 15	Video

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Back Workout (Day 4)

Exercise	Sets	Reps	Reference Link
Lat Pulldown	3 sets	8 to 10	Video
Reverse Lat Pulldown	3 sets	8 to 10	Video
Bent Over Dumbbell Rows	3 sets	8 to 10	Video
Single Hand Dumbbell Row	3 sets	8 to 10	Video

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Shoulder Workout (Day 5)

Exercise	Sets	Reps	Reference Link
Machine Press (Chest Machine)	3 sets	8 to 10	Video
Dumbbell Press	3 sets	8 to 10	Video
Side Laterals Raise	3 sets	8 to 10	Video
Front Dumbbell Raise	3 sets	8 to 10	Video
Dumbbell Shrugs	3 sets	8 to 10	Video

Obliques/Sides Workout

Exercise	Sets	Reps	Reference Link
Side Leg Raise	3 sets	12 to 15	Video
Standing Leg Raise Side	3 sets	12 to 15	Video