Monday: Back + Hiit ( Boxing )
1. Pull ups on the asssisted pull up machine: 4 sets x 12 reps
2. Lat pull down superset with assisted chin up: 3 sets x 12 reps
3. Neutral wide grip lat pull down superset with bent over row on the smith machine: 3 sets x 12 reps
4. Single arm dumbbell row superset with straight arm pulldown: 3 sets x 12 reps
Hiit ( Boxing ) : 5 sets x 90 sec working and 30 sec rest between the rounds.
Tuesday: Legs (Quads Hamstrings)
Warm up : Leg extension: 3 sets x 20
1. Squat: 5 sets x 8-10 reps
2. Walking lunges: 3*15 superset with side walk with resistance band 3 sets x 12 reps
3. Leg press: 4 sets x 12 reps
4. Leg extension: 4 sets x 12-15 reps
5. Lying leg curl: 4 sets x 10 reps
6 . Seated leg curl: 3 sets x 12 superset with stiff leg deadlift with dumbbells 3 sets x 12 reps
7. Standing calf raises: 5 sets x 15 reps
8. Seated calf raises: 5 sets x 15 reps
Wednesday: Cardio: 25 Mins walking on treadmill
Thursday: Shoulders and Triceps + Hiit Cardio
1. Barbell Shoulder Press: 4 sets x 15 reps
2. Standing single arm side lateral raise: 4 sets x 12 reps
3. Arnold dumbbell press: 3 sets x 15 superset with wide grip upright barbell row 3 sets x 15 reps
4. Cable side lateral raise: 3 sets x 15 reps
5. Bent over rear delt raise with dumbbell: 4 sets x 12 reps
6. Cable rear delt fly: 3 sets x 15 reps
7. Tricep pushdown with rope: 3*12 superset with bench dip 3 sets x 15 reps
Hiit ( Boxing ): 5 sets x 90 sec working and 30 sec rest between the rounds.
Friday: Hamstrings and Glutes
1. Cable kickback: 3 sets x 15 reps
2. Sumo Deadlift: 4 sets x 10 reps
3. Lunges on the smith machine: 3 sets x 12 reps
4. Donkey kicks on the smith machine: 3 sets x 15 reps
5. Lying leg curl: 4 sets x 12 reps
6. Barbell hip thrust 4 sets x 12 superset with stiff leg deadlift with dumbbell 4*15
7. Hip abduction 4 sets x 12 superset with resistance band side walk 4 sets x 12 reps
8. Resistance band glute kickbacks: 3 sets x 15 reps
Saturday: Off
Sunday: Hamstrings and Glutes
1. Single leg legpress: 4 sets x 12 reps
2. Deep squat on the smith machine: 4 sets x 12 reps
3. Bulgarian split squat on the smith machine: 3 sets x 12 reps
4. Wide stance stiff leg deadlift 4 sets x 12 superset with glute-ham raises: 4 sets x 10 reps
5. Courtsy lunge on the smith machine: 3 sets x 12 reps
6. Cable glute kickbacks: 3 sets x 15 reps
7. Cable side kicks: 3 sets x 15 reps
