Gym Exercises For Wednesday

Select Day   ___________ Monday Tuesday Wednesday Thursday Friday Saturday Sunday

For proper Diet Plan Click Here   Do proper warm up and streaching before weight training. -         Push Up ( 12X3 ) Lie down on the floor as shown in figure and try to bend your hands as much as possible. If you are a starter then do 3 sets of 12 otherwise do according to your limits. -         Flat Bench ( 10X4 ) 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. -         Incline Bench ( 10X4 ) 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. -         Decline Bench (10X4 ) 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. -         Dumble Press ( 10X3 ) Lie on a bench. Move the dumbbells up and down 10 times at a normal speed as shown in figure. Take a rest of 2 minutes. Repeat the above two steps 3 times. -         Butterfly ( 10X4 ) Move the Weight front and back 10 times at a normal speed as shown in figure. Take a rest of 2 minutes. Repeat the above two steps 4 times. -         Push Up ( 10X2 ) Lie down on the floor as shown in figure and try to bend your hands as much as possible. Now do only 2 sets of 10.  <<Tuesday                                                  Thursday>>