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DAYS	EXERCISES
Monday		Cardio
Tuesday		Tonning Upper Body
Wednesday		Off
Thursday		Cardio
Friday		Tonning Lower body
Saturday		Core
Sunday		Off

MONDAY	Cardio
Treadmill warm-up		5 mins
Treadmill Jog		20 mins
Stationary Bike		10 mins
Elliptical		10 mins
Cool Down		5 mins

TUESDAY	Tonning Upper Body
Treadmill warm-up		5 mins
Lat Pulldown		3 sets
DB Front Raise		3 sets
DB Biceps Curl		3 sets
Triceps Pushdown with rope		3 sets
DB Side Raise		3 sets
Cool Down		5 mins

THURSDAY	Cardio
Treadmill warm-up		5 mins
Treadmill Jog		20 mins
Stationary Bike		10 mins
Elliptical		10 mins
Cool Down		5 mins

Table 1

TUESDAY	Tonning Upper Body
Empty Barbell Squat		3 sets
DB Sumo Squat		3 sets
Leg Press		3 sets
Romanian Deadlift		3 sets
Seated Leg Curl		3 sets
Calf Raise on Leg Press		3 sets

JTable 1

TUESDAY	Tonning Upper Body
Empty Barbell Squat		3 sets
DB Sumo Squat		3 sets
Leg Press		3 sets
Romanian Deadlift		3 sets
Seated Leg Curl		3 sets
Calf Raise on Leg Press		3 sets

Table 1

TUESDAY	Tonning Upper Body
Empty Barbell Squat		3 sets
DB Sumo Squat		3 sets
Leg Press		3 sets
Romanian Deadlift		3 sets
Seated Leg Curl		3 sets
Calf Raise on Leg Press		3 sets

FRIDAY	Tonning Upper Body
Empty Barbell Squat		3 sets
DB Sumo Squat		3 sets
Leg Press		3 sets
Romanian Deadlift		3 sets
Seated Leg Curl		3 sets
Calf Raise on Leg Press		3 sets

SATURDAY	Tonning Upper Body
Planks on Stability Ball		3  sets- 60sec/set
Stability Ball Crunches		3 sets
Reverse Crunches		3 sets
Cable Crunches		3 sets
Machine Reverse Crunch		3 sets
Hyper Extension		3 sets

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