THIS WORKOUT IS BEST TO DO IN A GYM, BUT YOU CAN DEFINITELY IMPROVISE AND DO AT HOME.

LEGS & GLUTES

Leg Press 4 set of 10-12 reps

Alternate sets with 10-12 reps of Calfs

CHEST & ABS

Chest Press on bench  4 sets of 10-12 reps

Alternate with ab lifts on bench 15 each set

BICEPTS & SHOULDERS

Free weight Dumbell curls with short squat  4 sets - 10–12 reps

Alternate with overheard chest press   4 sets 10-12 reps

TRICEPTS & HAMSTRINGS

Dead Lifts with free weights 4 sets 1-12 reps

Alternate with Tricep extensions free weights  4 sets 10-12 reps

5 MINUTE STRETCH :

  • Standing Chest expansion with backbend
  • Rear delt cross over stretch standing
  • Lateral Flexion standing
  • Lying down
  • Knees to chest
  • Lower back twist each side
  • Bridge
  • Upside down pigeon