1 day (Monday)

1. Box squat

 6 reps 2 sets, add+10[kg] do 5 reps 6 sets (42)

2. Dumbell bench

 8 reps  6 sets (48)

3. Dumbell Flies

10 reps 5 sets (50)d>

4. Pull ups

6 reps 6 sets (36)

5. hanging leg raises

8 reps 5 sets (40)

3 day (Wednesday)

1. Incline bench

 4 reps 2 sets, add +5[kg] do 4 reps 5 sets (28)

2. Push Ups (hands shoulder width)

 8 reps 6 sets (48)

3.Deadlift from pins (bar should 1-2” below the knee cap)

 5 reps 2 sets, add +10[kg] do 5 reps 2 sets,

 add +15[kg] do 4 reps 5 sets (40)

4. Lunges

 5 reps each leg for 5 sets. (25)

5. Hyperextension

10 reps 4 sets. (40)

5 day (Friday)

1. Box squat

 6 reps 1 set, add +10[kg] do 5 reps 2 sets, add+15[kg] do 5 reps 5 sets (41)

2. Bench (close grip, index finger on the smooth)

 6 reps 1 set, add +5[kg] do 6 reps 2 sets. add+10[kg]  do 5 reps 5 sets (43)

3. Dumbell flies

10 reps 5 sets. (50)

4. Seated good mornings

5 reps 5 sets. (25)

5. Sport games ( G.P.P )

30 minutes (football, basketball, [n]/[tennis])d>

1 day (Monday)

1. Box squat

 8 reps 1 set, add +10[kg] do 6 reps 2 sets, add+20[kg] of 4 reps 5 sets (40)

2. Seated barbell press (behind the neck)

 5 reps 2 sets, add+5[kg] do 5 reps 5 sets, (40)

3. Dumbell flies

10 reps 5 sets. (50)

4. Push ups (hands wider than shoulders)

10 reps 5 sets (50)

5. Hyperextension

10 reps 4 sets. (40)

3 day (Wednesday)

1. Deadlift from pins (bar is set 1- 2” above knee level)

 6 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 5 reps 5 sets (38)

2. Incline bench press (average grip)

 5 reps 1 set, add+5[kg] do 5 reps 2 sets, add+10[kg] do 4 reps 5 sets (35)

3. Tricep pushdowns

10 reps 5 sets (50)d>

4. Stiff leg deadlift

6 reps 5 sets (30)

5. Leg Press

 8 reps 1 set, add+10[kg] do 8 reps 2 sets, add+20[kg] do 6 reps 4 sets (48)

6. Hanging leg raises

10 reps 4 sets. (40)

5 day (Friday)

1. Squat (no box)

 6 reps 1 set, add+10[kg] do 6 reps 2 sets,   add+15[kg] do 5 reps 4 sets (38)

2. Bench press (average grip)

 5 reps 1 set, add+5[kg] do 5 reps 2 sets,        add+10[kg] do 5 reps 5 sets (40)

3. Dumbell flies

10 reps 5 sets. (50)

4. Dips

8 reps 5 sets (40)

5. Seated Good mornings

5 reps 5 sets (25)

6. Sport games ( G.P.P.)

30-45 minutes

1 day (Monday)

1. Box squat

 8 reps 1 set, add+10[kg] do 6 reps 2 sets,    add+20[kg] do 5 reps 5 sets (40)

2. Bench press (average grip)

 8 reps 1 set,  add+5[kg] do 6 reps 1 set, add+10[kg] do 4 reps 2 sets, add+15[kg] do 3 reps 4 sets(34)

3. Push ups (hands wider than shoulders)

10 reps 5 sets. (50)

4. Leg Press

 8 reps 1 set, add+10[kg] do 8 reps 1 set, add+20[kg] do 6 reps 5 sets (46)

5. Standing Good mornings

 5 reps 5 sets. (25)

3 day (Wednesday)

1. Deadlift to the knees

 5 reps 1 set, add+10[kg] do 5 reps 2 sets, add+20[kg]     do 4 reps 6 sets (39)

2. Dips (with weight)

 6 reps 6 sets (36)

3. Tricep pushdowns

10 reps 5 sets (50)

4. Kettle ball squats (squat down holding a kettle ball with both hands. Squat down until the Hip joint is lower than the knee joint.)

  5 reps 5 sets. (25)

5. hanging leg raises

  10 reps 4 sets. (40)

5 day (Friday)

1. Bench Press

 6 reps 1 set, Add+10[kg] do 5 reps 2 sets, Add+15[kg] do 5 reps 5 sets(41)

2. Squat (no Box)

 6 reps 1 set, add+10[kg] do 5 reps 2 sets, add+20[kg]       do 4 reps 5 sets (36)

3. Push ups (hands wider than shoulders)

8 reps 5 sets (40)

4. Tricep pushdowns

10 reps 5 sets (50)

5. straight leg sit ups

10 reps 5 sets (50)

6. Sport games (G.P.P)

30 minutes

1 day (Monday)

1. Squat (no box)

 8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 5 reps 5 sets (45)

2. Bench Press (average grip)

 8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+15[kg] do 5 reps 4 sets (40)

3. Dips

8 reps 5 sets. (40)

4. Leg Press

8 reps 5 sets (40)

5. Seated Goodmornings

5 reps 5 sets. (25)

3 day (Wednesday)

1. Bench Press

 6 reps 1 set, add+10[kg] do 5 reps 1 set, add+15[kg] do 4 reps 5 sets (31)

2. Deadlift From Pins (bar located 1-2” below the knee)

 5 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg] do 4 reps 2 sets, add+25[kg] do 3 reps 4 sets (30)

3. Stiff leg deadlifts

6 reps 5 sets (30)

4. Dumbell Flies

10 reps 5 sets. (50)

5. Kettle ball squats

6 reps 6 sets. (25)

5 day (Friday)

1. Squat (no box)

 6 reps 1 set, add+10[kg] do 6 reps 1 set, add+15[kg] do 6 reps 5 sets (42)

2. Bench press

 8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 4 reps 5 sets (40)

3. Dumbell flies

10 reps 5 sets. (50)

4. Pushups (hands wider than shoulders)

8 reps 5 sets. (40)

5. Straight leg sit ups

10 reps 4 sets. (40)

6. hanging leg raises

10 reps 3 sets. (30)

1 day (Monday)

1. Box squat

 6 reps1 set, add+10[kg] do 6 reps 1 set, add+20[kg] do 5 reps 4 sets (32)

2. Bench Press

 8 reps 1 set, add+10[kg] do 6 reps 1 set,  add+15[kg] do 4 reps 5 sets (34)

3. Pushups (hands wider than shoulders)

6 reps 5 sets (30)

4. Squat

 6 reps 1 set, add+10[kg] do 5 reps 1 set, add+15[kg] do 5 reps 4 sets (31)

5. hanging leg raises

10 reps 4 sets (40)

3 day (Wednesday)

1. Deadlift

 5 reps 2 sets, add+10[kg] do 4 reps 2 sets,  add+15[kg] do 4 reps 5 sets (38)

2. Bench Press (narrow grip Index finger on the smooth)

 6 reps 1 set, add+10[kg] do 6 reps 5 sets (36)

3. Dumbell Flies

10 reps 5 sets. (50)

4. Kettle ball Squats

5 reps 5 sets. (25)

5. Hyperextension

8 reps 4 sets. (32)

5 day (Friday)

1. Incline bench (average grip)

  4 reps 5 sets. (20)

2. Squat (no box)

 6 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg] do 4 reps 2 sets, add+25[kg] do 3 reps 3 sets (28)

3. Bench press

 5 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg].  do 5 reps 5 sets (35)

4. Leg press

 8 reps 1 set, add+10[kg] do 8 reps 2 sets, add+15[kg] do 8 reps 4 sets (56)

5. Sport games (G.P.P)

30-40 minutes

1 day (Monday)

1. Squat (no box)

 5 reps 1 set, add+10[kg], do  4 reps 1 set, add+20[kg] do 3 reps 2 sets, add+30[kg] do 2 reps     3 sets (21)

2. Bench Press

 6 reps 1 set, add+10[kg] do 5 reps 1 sets, add+20[kg] do 4 reps 1 set, add+25[kg] do 3 reps 4 sets (27)

3. Dumbell Flies

10 reps 5 sets (50)

4. Hanging leg raises

10 reps 4 sets (40)

3 day (Wednesday)

1. Deadlift (standing on blocks 3-4”)

 4 reps 2 sets, add+10[kg] do 3 reps 4 sets (20)

2. Seated barbell press (behind the neck)

 5 reps 1 sets, add+5[kg] do 4 reps 5 sets (25)

3. Dips

5 reps 5 sets (25)

4. Deadlift from Pins (pins are located 1-2” below the knee)

 4 reps 1 set, add+10[kg] do 4 reps 1 set, add+20[kg] do 3 reps 4 sets (20)

5. Hyperextension

8 reps 4 sets (32)

5 day (Friday)

1. Squat (no box)

 6 reps 1 set, add+10[kg] do 6 reps 2 sets . add+15[kg] do 6 reps 4 sets (42)

2. Bench press

 8 reps 1 set, add+10[kg] do 6 reps 1 set, add+15[kg] do 5 reps 5 sets (39)

3. Kettle ball squats

5 reps 5 sets (25)

4. Stiff leg deadlift

5 reps 5 sets (25)

5. Sport games (G.P.P)

20-30 minutesd>