Day 1:
Dumbbell Bench Press-12 reps per set,3 sets,3 sec up-1 sec down.
Push Ups-alternate with bench press,25 reps,3 sets.
Lat Pulldowns-3 sets with 12 reps each,3 secs up-3 secs down.
Side Lateral Raises-3 sets,12 reps,3 secs up,3 secs down.
Barbell Curling-3 sets,12 reps each,3 secs up,3 secs down.
Close Grip Bench Press-12 reps,3 sets,3 secs up,1 sec down.
Day 2:
Squats-12 reps,3 sets,3 secs down,1 sec up.
Lunges-12 reps on each leg,4 secs up,4 secs down
Leg Press-12 reps,3 sets ,3 secs down,1 sec up
Swiss Ball Crunches-20 reps,4 sets,2 sec up,2 sec down
Day 3:
Push Ups-do 100 push ups.You can take rest.
Swiss Ball Crunches-do 50 reps.
Lunges-perform walking lunges,taking 30 steps.
Sprint-1 minute sprint,either outside or on the treadmill.
Lat Pulldowns-do 50 repetitions.
Stairs-take every second step on the stairs.Do 20 reps.