Gym Exercises For Friday

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For proper Diet Plan Click Here Do proper warm up and streaching before weight training. -         Free Squat ( 20X3 ) Move yourself up and down 20 times at a normal speed as shown in figure. Take a rest of 2 minutes. Repeat the above two steps 3 times. -         Squat ( 10X4 ) Move yourself with weight on your shoulders up and down 10 times at a normal speed as shown in figure. Take a rest of 2 minutes. Repeat the above two steps 4 times. -         Leg Press ( 10X4 ) Move the Weight up and down 10 times with your legs at a normal speed as shown in figure. Take a rest of 2 minutes. Repeat the above two steps 4 times. -         Leg Extention ( 10X4 ) Move the Weight up and down 10 times with your legs at a normal speed as shown in figure. Take a rest of 2 minutes. Repeat the above two steps 4 times.  -Leg Curl ( 10X4 ) Lie down on bench with your back side up. Move the Weight up and down 10 times at a normal speed as shown in figure. Take a rest of 2 minutes. Repeat the above two steps 4 times. -         Calf Raise ( 25X3 ) Move yourself up and down 25 times at a normal speed on your toes as shown in figure. Take a rest of 2 minutes. Repeat the above two steps 3 times. <<Thursday                                             Saturday>>