Day-1_Workout_no.1 - Back_Lat_Pulldown

Meal Plan
Meal Time Protein Carbs Veggies Coffee
MEAL 1 5:00 AM 2 Egg Whites OR 1 Scoop Muesli Black coffee with stevia
MEAL 2 7:45 AM Sweet potato or oats with 1 scoop protein powder & pumpkin/sunflower seeds OR Fatless milk Tea
MEAL 3 10:00 AM Sweet potato  Sweet potato or oats with 1 scoop protein powder & sunflower/pumpkin seeds
MEAL 4 1:30 PM Cucumbur +2 egg whites +Vegetables Sabji+ 1 Jowar Rotala
MEAL 5 4:30 PM 2-3 egg whites + Green Tea Post workout- protein shake
MEAL 6 7:30 PM Cucumbur + Air fried Fish or chicken Breast or Soyabin or sprouted Moong or 2-3 egg whites + Salad

Day-1_Workout_no.2 - Back_Seated Cable Rows

3 sets of "Seated Cable Rows" with Fifteen Reps
Please write your weight/15 reps in the Tracker provided (Take printouts)
if you are able to perform 20 reps increase the weight for next set

Day-1_Workout_no.3 - Back_Dumbbell Shrugs

3 sets of "Dumbbell Shrugs" with Fifteen Reps
Please write your weight/15 reps in the Tracker provided (Take printouts)
if you are able to perform 20 reps increase the weight for next set

Day-1_Workout_no.4 - Back_Hyper_Extension

3 sets of "Hyper_Extensions" with 12 Reps
Please write your 12 reps in the Tracker provided (Take printouts)
if you are able to perform more than 12 reps increase the reps to 15 for next set

Day-1_Workout_no.5 - Biceps_Cable_Curls

3 sets of "Biceps_Cable_Curls" with Fifteen Reps
Please write your weight / 15 reps in the Tracker provided (Take printouts)
if you are able to perform 20 reps increase the weight for next set

Day-1_Workout_no.6 - Biceps_Concentration_Curls

3 sets of "Concentration_Curls" with Fifteen Reps on each arm.
Please write your weight/15 reps in the Tracker provided (Take printouts)
if you are able to perform 20 reps increase the weight for next set

Meal Plan
Meal Time Protein Carbs Veggies Coffee
MEAL 1 5:00 AM 2 Egg Whites OR 1 Scoop Muesli Black coffee with stevia
MEAL 2 7:45 AM Sweet potato or oats with 1 scoop protein powder & pumpkin/sunflower seeds OR Fatless milk Tea
MEAL 3 10:00 AM Sweet potato  Sweet potato or oats with 1 scoop protein powder & sunflower/pumpkin seeds
MEAL 4 1:30 PM Cucumbur +2 egg whites +Vegetables Sabji+ 1 Jowar Rotala
MEAL 5 4:30 PM 2-3 egg whites + Green Tea Post workout- protein shake
MEAL 6 7:30 PM Cucumbur + Air fried Fish or chicken Breast or Soyabin or sprouted Moong or 2-3 egg whites + Salad

20 minutes Cardio in the Morning
&
20 Minutes Cardio in the Evening

Workout-
20 reps / 3 Sets

A.M. Cardio (20 minutes)

15 Reps & 3 Sets

15 Reps & 3 Sets

15 Reps & 3 Sets

15 Reps & 3 Sets

15 reps / 3 Sets

15 reps / 3 Sets

20 reps / 3 Sets

A.M. Cardio (20 Minutes)
P.M. Cardio (20 Minutes)

A.M. Cardio (20 Minutes)

workout
15 reps / 3 sets

Workout
15 reps / 3 sets

15 reps / 3 Sets

PL. NOTE - 20 reps / 3 Sets

15 REPS / 3 SETS

15 reps / 3 Sets

15 reps / 3 Sets

Rest Day_

A.M. Rest Day_Cardio (20 Minutes)
A.M. Rest Day_Cardio (20 Minutes)

Rest Day_

A.M. Rest Day_Cardio (20 Minutes)
A.M. Rest Day_Cardio (20 Minutes)