Week 1, Day 1

Exercise no. 1


Planks are a balance and core conditioning exercise. It helps you to build strength in your core, upper and lower body. The plank works almost every main muscle and here are a few: deltoids, biceps, triceps, obliques, abs, latissimus dorsi, pectorals major, gluts, quadriceps and hamstrings.

15-20 Reps, 4 Sets
Exercise no. 2

Seated Flat Bench Leg Pull-In

The Seated Flat Bench Leg Pull-In is a compound movement exercise that mainly targets your lower abs

15-20 Reps, 4 Sets
Exercise no. 3

Ab Air bike

The Abs & Obliques are the primary muscles worked upon by Bicycle crunch or Air bikes exercise.

15-20 Reps, 4 Sets
Exercise no. 4

Ab crunch machine

The abdominal crunch machine targets the abdominals, specifically the rectus abdominis. It’s the muscle that runs vertically along the anterior wall of the abdomen. Adding resistance to ab exercises will build strength and accelerate muscle growth.

15-20 Reps, 4 Sets
Exercise no. 5

Incline Barbell Press

The incline barbell bench press is an upper body strength exercise that targets the chest, shoulder, and triceps. Performing this move on an incline allows for targeted emphasis on the upper portion of the chest.

10 Reps, 3 Sets
Exercise no. 6

Incline Dumbbell Flyes

Incline dumbbell flys hit the upper part of the pectoral muscles. Set up for incline dumbbell flys by setting an incline bench to an angle of around 30-45 degrees.

10 Reps, 3 Sets
Exercise no. 7

Dumbbell Bench Press

The dumbbell bench press is a great exercise for increasing chest, shoulder and tricep size.

10 Reps, 3 Sets
Exercise no. 8


The best chest exercises for focusing on growing chest muscle as quickly and efficiently as possible and at the same time, widening the chest size.

15 Reps, 4 Sets
Exercise no. 9

Decline Dumbbell Press

The Decline dumbbell press targets mainly the lower chest (pectorals ) muscle and is a great way to add definition to this area. Decline dumbbell press will help to correct any imbalance of the lower chest muscles as each side is forced to work independently of the other.

10 Reps, 3 Sets
Exercise no. 10


The pecs (chest muscles) take up a lot of surface area on the chest. The butterfly is an excellent exercise to tone and boost the area around your chest. The muscle components worked are are the pectoralis major and minor. To protect your shoulders from injury, perform the exercise slowly and with control.

10 Reps, 3 Sets
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