1. Pull day
Level 1- Hanging
Level 2 – Inclined pull up 3 set of 12 repetition. Level 3- Normal pull up 12 reps and chin up 12 reps . Level 4- comando pull up. Level 5-one hand pull ups and chin up
2. Push day
Level 1-Wall push up 50 reps 3 set. Level 2- incline push ups 25 reps 3 set. Level 3-normal push up 12 rep 3 set. Level 4- wide grip push up, decline push up, narrow grip push ups 12 rep of each. Level 5-diamond push up , explosive push up . Level 6-knuckle push up,hindu push up. Level 7-finger push up ,one hand push up
Level 8-handstand push up
If you’re able to do 12 to 15 rep then upgrade next level
3. leg day
Level 1- squat ( 25<50<100)reps. Level 2-jumping squat (25<50<100) reps. Level 3- lunges (25<50<100) reps. Level 4- frog walk (25<50<100)steps. Level 5- horse Stance ( 5<10<15 ) minutes.
If are able to do 25 reps then upgrade to next level.
4. Abs day
Level 1-Plank (20-60) second Level 2- Leg raise (5-15) reps Level 3- Hanging knee raise(10-20)rep Level 4-Hanging leg raise (10-20)reps. Level 5- Dragon flag Level 6- Bicycle crunch(10-60) second
5. Endurance day
Level 1- walking. Level 2- jogging. Level 3- sprint. Level 4- hill running. Level 5- skipping.
Working out five day a week in enough to build muscle and you can schedule your rest after targetting big muscle such leg.
Points to remember!
1. Say hydrated throughout the workout. 2. Take care of nutriention. 3. Limit fast food, package food,junk food. 4. Eight hours of sleep. 5. Be consistent in your fitness journey.
Fitness and You. 