Lie flat on bench. Lower the bar slowly to your mid-chest. Press straight up. Keep feet flat on floor, back slightly arched.
ChestTriceps
Incline Dumbbell Press
3 sets × 12 reps · Rest 75 sec
Set bench at 30–45 degrees. Press dumbbells upward from shoulder level. Targets the upper chest. Feel the stretch at the bottom.
Upper Chest
Cable Fly / Pec Deck
3 sets × 15 reps · Rest 60 sec
Grab cable handles with arms wide open. Bring both hands together in front of you. Squeeze chest hard at the center. Slow return.
Inner Chest
Tricep Cable Pushdown
3 sets × 15 reps · Rest 60 sec
Stand at cable machine. Push rope or bar downward. Keep your elbows glued to your sides — only forearms move. Squeeze at the bottom.
Triceps
Overhead Tricep Extension
3 sets × 12 reps · Rest 60 sec
Hold one dumbbell overhead with both hands. Lower it slowly behind your head. Press back up. Elbows point forward, don't flare out.
Triceps
💡 Warm up: 5 min treadmill walk + 20 arm circles. Start light — form matters more than weight in week 1. Increase weight only when all reps feel controlled.
TUESDAY
Cardio + Core
Treadmill Incline Walk / Jog
30 min continuous · No stop
Set incline to 3–5%. Walk at 5–6 km/h or jog at 7–8 km/h. Breathe through nose. This is your main fat-burning session today.
CardioFat Burn
Plank Hold
3 sets × 45 sec · Rest 45 sec
Rest on elbows and toes. Body must be in a perfectly straight line — don't let your hips drop or stick up. Breathe steadily.
CoreAbs
Crunches
3 sets × 20 reps · Rest 45 sec
Lie on back, knees bent. Lift only your shoulders off the floor — not your whole back. Hands lightly behind head, don't pull your neck.
Upper Abs
Lying Leg Raises
3 sets × 15 reps · Rest 45 sec
Lie flat, both legs straight. Raise them to 90 degrees then lower slowly — don't let them touch the floor. Back must stay flat throughout.
Lower Abs
Russian Twists
3 sets × 20 each side · Rest 45 sec
Sit at 45 degrees, feet off the floor. Rotate your arms/torso from side to side. Hold a weight plate for more burn on the sides of your stomach.
ObliquesCore
💡 No heavy weights today. Cardio first, then core. Core exercises burn better when your body is already warm from treadmill. Don't skip — this is your fat-burning engine.
WEDNESDAY
Back + Biceps
Lat Pulldown (Wide Grip)
4 sets × 12 reps · Rest 90 sec
Sit at machine, grab bar wider than shoulders. Pull bar down to your upper chest — NOT behind your neck. Lean back slightly. Squeeze shoulder blades together.
LatsBack
Seated Cable Row
4 sets × 12 reps · Rest 90 sec
Sit on the machine, grab handle with both hands. Pull toward your stomach. Squeeze shoulder blades together at the end. Sit tall, don't round your back.
Mid BackLats
Dumbbell Bent-Over Row
3 sets × 12 each side · Rest 75 sec
One knee and hand on bench. Pull dumbbell from hanging position up to your hip. Back stays parallel to floor. Feel it in your back — not just your arm.
BackBiceps
Barbell / Dumbbell Bicep Curl
3 sets × 12 reps · Rest 60 sec
Stand straight. Curl the weight up to your shoulders. Lower slowly back down. No swinging your body — only your forearms should move. Elbows stay at your sides.
Biceps
Hammer Curl
3 sets × 12 reps · Rest 60 sec
Same motion as bicep curl but palms face each other (like holding a hammer). This works a different part of the arm and adds thickness to the bicep.
BicepsForearm
💡 Feel the pull in your BACK — not just your arms. If only your arms are tired after lat pulldown, your back is not engaging. Try widening your grip slightly.
THURSDAY
Cardio + Core
Stationary Cycle / Elliptical
30 min steady pace
Low impact option — much easier on your knees than running. Medium resistance. Keep a steady rhythm throughout. Great for fat burning without joint stress.
CardioLegs
Ab Wheel Rollout
3 sets × 10 reps · Rest 60 sec
Kneel on floor. Hold the wheel with both hands. Roll forward slowly as far as you can, then use your abs to pull yourself back. Keep core tight throughout.
Full Core
Hanging Knee Raises
3 sets × 15 reps · Rest 60 sec
Hang from the pull-up bar. Bring both knees up toward your chest slowly. Lower down without swinging. If bar is too high, ask gym staff for a lower option.
Lower Abs
Side Plank
3 sets × 30 sec each side
Lie on your side, prop up on one elbow. Lift your hips so your body makes a straight diagonal line. Don't let hips sag. Switch sides. Works the side of your stomach.
ObliquesCore
💡 Thursday is lighter before heavy Friday. Cycling instead of running is easier on your joints. Core strength built here = visible abs when fat drops below 15%.
FRIDAY
Shoulders + Legs
Overhead Press (OHP)
4 sets × 10 reps · Rest 90 sec
Hold barbell or dumbbells at shoulder height. Press straight up overhead. Lower back to shoulders. Keep core tight — don't arch your lower back. Seated version is safer for beginners.
Shoulders
Dumbbell Lateral Raise
4 sets × 15 reps · Rest 60 sec
Hold dumbbells at your sides. Raise both arms out to the side until shoulder height. Lower slowly — the downward motion is where you build the muscle. This gives you wide shoulders.
Side Deltoid
Barbell Squat / Goblet Squat
4 sets × 12 reps · Rest 90 sec
Feet shoulder-width apart. Lower like sitting on a chair. Go until thighs are parallel to floor. Keep chest up and knees tracking over toes. This is the king of all exercises.
QuadsGlutes
Dumbbell Lunges
3 sets × 12 each leg · Rest 75 sec
Step one foot forward. Lower your back knee toward the floor. Front knee should not go past your toes. Push back to start. Alternate legs each rep.
QuadsGlutes
Leg Press Machine
3 sets × 15 reps · Rest 75 sec
Sit in the machine. Place feet shoulder-width on the platform. Push the platform away by straightening your legs. Don't fully lock knees at the top — keep slight bend.
QuadsHamstrings
💡 Legs are the biggest muscle group in your body — they burn the most calories. Squats alone will reshape your entire body over 6 months. Never skip Friday.
SATURDAY
Full Body HIIT · 4 Rounds
How to do HIIT circuits
Do all 5 exercises back to back without stopping = 1 round. Then rest 90 seconds. Repeat 4 times. Total time ~40 min. This is your highest fat-burning session of the week.
Burpees
10 reps × 4 rounds
Stand → squat and put hands on floor → jump feet backward into pushup position → optionally do a pushup → jump feet forward → explode upward with hands overhead. Hardest but burns the most.
Full BodyCardio
Jump Squats
15 reps × 4 rounds
Squat down then explode upward jumping off the ground. Land softly with bent knees — never land on straight legs. Excellent for burning fat from legs and glutes.
LegsCardio
Pushups
15 reps × 4 rounds
Hands shoulder-width apart. Body in straight plank. Lower your chest to the floor then push back up. If too hard, keep knees on floor — that's completely fine when starting out.
ChestTriceps
Dumbbell Rows
12 reps each arm × 4 rounds
Bend forward at waist. Pull dumbbell from hanging position up to your hip. Back stays straight. Do all reps on one arm then switch. Feel it in your back not your arm.
Back
Dumbbell Thrusters
12 reps × 4 rounds
Hold dumbbells at shoulder height. Squat all the way down. As you stand back up, immediately press the dumbbells overhead — all in one fluid movement. Most exhausting, most effective.
Full BodyLegs
💡 Saturday burns the most fat in one session. If you can only talk in short sentences — you're at the right intensity. Rest 90 sec between full rounds. 4 rounds total.
SUNDAY
Active Rest — No Gym
Brisk Morning Walk
30–40 min outdoors
This is active recovery — not a workout. Light walking gets blood flowing to sore muscles, speeds recovery, and still burns fat gently. Go outside if possible for fresh air and sunlight (free Vitamin D).
RecoveryFat Burn
Full Body Stretching
15–20 min · Hold each stretch 30 sec
Stretch every muscle group you trained this week. Chest doorframe stretch, hamstring reach, quad pull-back, shoulder crossover. Reduces soreness significantly for Monday.
RecoveryFlexibility
Sunday Meal Prep
Cook for Mon–Wed · 45–60 min
Boil 6–8 eggs. Cook 400–500g chicken breast. Soak and pressure cook dal/rajma. Pre-portion into boxes. This is the single most important habit for diet consistency during your busy weekdays.
NutritionHabit
💡 Sunday is when your muscles actually grow and repair. Sleep 8 hours. Eat clean. Drink 4L water. Rest is not laziness — it is an essential part of the program. Don't train today.