CHEST EXERCISES Sr. NAME IMAGE SETS EACH

1. Pec-Dec 4 10-15

2. Cable cross over 4 10-15

3. Incline Chest 5 15-20

4. Incline Dumbbell Flye

4-5 10-15-20

5. Winde Grip Pull Down

5 10-15

6. Bench 4 10-15

7. Dumbbel Chest Press

5 10-20

Note: Maintain weight Balance .Do not eat heavy meal before or after 1:30hr. Avoid Cold water in gym .Drink 1cup of water if needed.

LIST OF ALL EXERCISES FOR MEN WHO WANT ATTRACTIVE MUSCULAR BEAUTY.... Onihal gym instructions L.T.D.

ONE EXERCISE DAILY 2HRS, 6days compulsary,30 -40 sec Rest after each Sets 1cup water only.

Biceps Exercise Sr. NAME IMAGE SETS EACH 1. Concentration curl 5 10-20

2. Barbell curl 5 10-20

3. Preacher Curl 7 10-15

4. Dumbell Incline Curl

5 10-20

5. Hammer 5 10-20

6. One-Arm High Cable Curl

5 10-20

7. Normal Bumb 4 10-15

Shoulder Exercise Sr. NAME IMAGE SETS EACH

1. Dumbbell Lateral Raise

4 10-15

2. Dumbbell Shoulder Press

5 10-20

3. Dumbbell Shrug 5 10-15

4. One-Arm Cable Front Raise

5 10-15

5. Shoulder Press Machine

5 10-15

6. Smith Machine Upright Row

5 10-15

7. Front Raise Dumble

5 10-20

Triceps Exercise Sr. EX-NAME IMAGE SETS EACH 1. Triceps passs

down 5 15-20

2. Dips 5 10-15

3. Lying triceps extension

5 10-15

4. Cable overhead triceps extension

5 10-15

5. Chin Ups

5 10-15

6. Push Ups

5 10-15

7. Triceps Back 4 10-15

Abs Exercise

Sr. Name Image Sets Each 1. Crunch 5 10-

15

2. Hanging Leg Raise

5 10-15

3. Oblique Crunch

5 10-15

4. Plank

5 10-

15

5. Romanian Deadlift

5 10-15

6. Weighted Crunch

5 10-15

7 Incline Crunch

5 10-15

Leg and Calf Exercise

Sr. Name Image Sets Each

1. Leg Extension

5

10-15

2. Leg Press Calf Raise

5 10-15

3. Lying Leg Curl

5 10-15

4. One-Leg Leg Press

5 10-15

5. seated calf raise

5 10-15

6. Squat

5 10-20

7. standing calf raise

5

10-15