General Fitness Level 1

Day 1

Chest, Triceps, Biceps and Core

1. Chest upper press dumbbells superset with tricep extensions overhead free bar- 12,10,8,8 reps
2. Chest lower flys superset with bicep alternating dumbbell hammer curls- 12,10,8,8 reps
3. Chest flat hammer strength press superset with tricep rope extensions wide- 12,10,8 reps each.
4. Tricep dip machine or free dips on bench superset with bicep ez bar curls- 12,10,8,8 reps
5. Bosu ball jumps side to side with lunge superset with ball squats. 2 sets 40 seconds on bosu ball and 20 ball squats.
6. Ball crunch supersets with standing ball twists- 2 sets 20-30 reps each
   

Day 2

Shoulders Back and Core

1. Back lat pull downs superset with shoulder side raises - 12,10,8,8 reps
2. Shoulder press hammer strength superset with single lat pull backs dumbbells. 4 sets 12,10,8,8 reps
3. Back cable rows superset with shoulder front raise alternate-12,10,8,8 reps
4. Shoulder reverse delts machine superset with upright rows- 12,10,8,8 reps
5. Ball lunges and side step squat with bands superset. 2 rounds 30 seconds each round.
6. Ab crunch weighted machine superset with plated twists. 3 sets 20 reps each

Day 3

Legs

1. Single leg curl machine superset with romanian deadlfits. 15,12,10,10 reps
2. Leg press feet wide and feet together and high superset- 4 sets 10 reps each
3. Leg curls lying superset with leg extensions- 4 sets 15,12,10,10 reps each
4. Sumo squats dumbbells 4 sets 10-12 reps
5. Hip thrusts 4 sets 10-12 reps
6. Inner and outer thigh abductor and adductor superset- 3 sets each leg 12 reps each
7. Seated calf raises- 4 sets 20 reps