SUPER SETTING TRAINING PROGRAM

DAY 1 SETS REPS
CHEST
Chest press machine 3 15 - 20
Pec Dec 3 15

BICEPS
Standing Barbell Curl 3 15
Bicep Curl Machine 3 15

TRICEPS
Tricep Dips 3 15
Tricep Kickbacks 3 15

LUNGES / BUTTOX
Step lunges 3 15 each leg
ABDOMANALS
Crunches 3 20
Oblique crunch 3 15
V-Ups 3 20

Brisk walk for 20 - 30 min

DAY 3
CYCLING 5 MIN WARM UP
QUADS
Leg Press 3 12 - 15
Leg extension 3 15
Abductors 2 15
Adductors 2 15

CALVES
Standing calve raise 3 15
Seated calve raises 3 15
supper set onto own body weight after each set

Brisk walk 20 - 30 min

DAY 5
SHOULDERS
Shoulder Press (machine) 3 15
Side Lateral Raises 3 15
Rear Delt Raises 2 15

BACK
Lat pulldown 3 8 - 10
Seated Row 3 15
Hyper extension 3 15

LUNGES / BUTTOX
Smith Machine stationary lunges 3 15
ABS
Crunches 3 20
Hanging Leg raises / hip flexors 3 15

Brisk walk 20 - 30 min

Example of Tricep Dips