To Day’s Schedule
Morning
3 round running in 400 mtr track
Warm up
Power Clean + Squat & Push Jerk
Level -1.(Starting with 50% 10 rep)
Level -2.(Increase with 10% 10 rep)
Level -3.(Increase with 10% 10 rep)
Level -4. (Increase with 10% 10 rep)/3 SETS
Abs 30/3
Abs 30/3
Warm up
Plate Exercise
Berbell up right Row 30/40KG X 10/3
Side Lateral Raise with Dumbbells 10 Rep x 3 sets
Bench Dips with weight or without weight 15 to 20 Rep X 3sets
Biceps Curl with Dumbbells 10 X 3 sets
Seated arm Curl Dumbbells 10 X 3 sets
Lying Triceps with barbell optimum weight 10 rep X 3 sets
ABS each 30 Repetitions