FAT BURNING & MUSCULAR ENDURANCE GROWTH WORKOUT 3

Warm Up (2 sets)

30 Back Extension
20 Sit Ups
Plank 1 Mins

Maine Workout of the Day (4 Sets of this cycle)

20 Thruster
40 Free Squat
20 Push Ups
Mountain Climber for 40 Sec
20 Dumbbell or Kettlebell Swing
30 Deadlift

NOTE - Don't take rest in between the exercise cycle after complete one cycle take rest for 2 mins and repeat again

FAT BURNING & MUSCULAR ENDURANCE GROWTH WORKOUT 2

 Warm Up

10 Mins Skip Rope

Main Workout  (4 sets) (weight should be moderate) (4 Sets of this cycle)

15 Dumbbell Swings each side
15 Static Lunges each side
12 Dumbbell Swings each side
12 Static Lunges each side
9 Dumbbell Swings each side
9 Static Lunges each side

NOTE - Don't take rest in between the exercise cycle after complete one cycle take rest for 2 mins and repeat again 

FAT BURNING & MUSCULAR ENDURANCE GROWTH WORKOUT 1

1st Variation (3 sets)

25 Clean & Press
10 Pull Ups (chest should be touch on the bar)
20 Push ups (chest should be touch on the ground)
30 Reverse Crunches


NOTE - Don't take rest in between the exercise cycle after complete one cycle take rest for 2 mins and repeat again

2nd Variation (3 sets)

20 Dumbbell Swings
20 upright rows
15 Burpees
10 Leg Raises


NOTE - Don't take rest in between the exercise cycle after complete one cycle take rest for 2 mins and repeat again

TYPE 1 WORKOUT SCHEDULING

Workout

Mon - Legs
Tue - Rest
Wed - Cardio, Abs
Thu - Back, Biceps
Fri - Cardio, Abs
Sat - Chest, Shoulder, Triceps
Sun - Rest

LEGS

Squat                            3 Sets           12 to 15 Reps
Walking Lunges             Same
Leg Press                      Same
Leg Extension                Same
Leg Curl                        Same
Stiff leg Deadlift             Same
Calf Raises                    Same

 BACK, BICEPS

Back

Dead Lift                          3 Sets           12 to 15 Reps
Bent-over Barbbell Rows  3 Sets           12 to 15 Reps
Seated Rows                    3 Sets           12 to 15 Reps
Lat Pull Down                  3 Sets           12 to 15 Reps
Shrug                               3 Sets           12 to 15 Reps

Biceps

Barbbell Curl                 3 Sets           12 to 15 Reps
Dumbbell Curl               3 Sets           12 to 15 Reps
Hummer Curl                 3 Sets           12 to 15 Reps
Reverse Curl                 3 Sets           12 to 15 Reps

CHEST, SHOULDER, TRICEPS

Chest

Flat Bench Press                   3 Sets           12 to 15 Reps
Incline Dumbbell Press          3 Sets           12 to 15 Reps
Incline Dumbbell Flys            3 Sets           12 to 15 Reps
Cable Cross-over                 3 Sets           12 to 15 Reps

Shoulder

Overhead Press                   3 Sets           12 to 15 Reps
Lateral Raises                      3 Sets           12 to 15 Reps
Reverse Pec Flys                 3 Sets           12 to 15 Reps

Triceps

Cable Push Down                 3 Sets           12 to 15 Reps
Triceps Overhead Extension  3 Sets           12 to 15 Reps
Dumbbell Kick Back             3 Sets           12 to 15 Reps

CORE (ABDOMINALS) MUSCLES & WORKOUT

Core (Abs) Muscle

Muscle Name

1. Rectus Abdominis
2. External Oblique
3. Internal Oblique
4. Transverse Abdomins

Workout

1. Plank
2. Side Plank
3. V-sit Hold
4. Crunches
5. Oblique Crunches
6. Sit-ups
7. V-sit ups
8. Laying Leg Raises
9. Hanging Leg Raises
10. Oblique Trunk Rotation
11. Cable Crunches
12. Reverse Crunches

ARMS MUSCLE & WORKOUTS

Arm (Biceps) Muscle

Muscle Name

1. Biceps Brachii
    i) Long Head
    ii) Short Head
2. Brachioradialis
3. Brachialis

Workout

Biceps Brachii

1. Barbbell Biceps Curl
2. Dumbbell Biceps Curl
3. Preacher Curl
4. Incline Dumbbell Curl
5. High Pulley Machine Curl
6. Concentration Curl

Brachioradialis

1. Hummer Curl

Brachialis

1. Reverse Barbbell Curl

Arm (Triceps) Muscle

Muscle Name

1. Triceps Brachii
     i) Long head
     ii) Short Head
     iii) Middle Head

Workout

1. Cable Push Down
2. Cable Reverse Push Down
3. Dumbbell Kick Back
4. Triceps Dips
5. One Arm Dumbbell Triceps Overhead Extension
6. Dumbbell Triceps Overhead Extension
7. Barbbell Triceps Overhead Extension

SHOULDER MUSCLES & WORKOUTS

Shoulder (Deltoid) Muscle

Muscle Name

1. Anterior Deltoid
2. Lateral Deltoid
3. Posterior Deltoid

Workout

Anterior Deltoid

1. Overhead Press
2. Military Press
3. Dumbbell Front Raise
4. Barbbell Front Raise

Lateral Deltoid

1. Dumbbell Lateral Raises
2. Cable Lateral Raise

Posterior Deltoid

1. Bent Over Dumbbell Raises
2. Reverse Pec Flys

CHEST MUSCLES & WORKOUTS

Chest (Pectorl) Muscles

Muscle Name

1. Pectoral Group
    i) Pectoralis Major
    ii) Pectoralis Minor

Workout

For Both Incline and Decline Muscle

Bench Press (Barbbell)
Flat bench Dumbbell Press
Flat Bench Dumbbell Flys
Cable Cross Over
Pec Flys
Push Ups

Incline Muscle

Incline Bench Press (Barbbell)
Incline Dumbbell Press
Incline Bench Dumbbell Flys

Decline Muscle

Decline Bench Press (Barbbell)
Decline Dumbbell Press