The Complete Workout

Exercise Squat Stiff Leg Deadlift Lying Press Lying Flys Overhead Press Lateral Raise Bent-over Rows Biceps Curls Lying Triceps Extensions Abdominals Crunches Targeted Area Front and Rear Thighs, Glutes Hamstrings, Glutes, Lower Back. Chest Chest Shoulders (Front and Mid Parts) Shoulders (Mid Part) Upper Back Biceps Triceps Abdominals Weight For Men* 5-10 kg 5-10 kg 3-6 kg 3-5 kg 3-5 kg 3-5 kg 4-6 kg 4-5 kg 3-5 kg 2-5 kg Weight For Women* 0-5 kg 2-5 kg 2-4 kg 2-3 kg 2-3 kg 1-3 kg 4-6 kg 2-3 kg 1-3 kg 1-3 kg Sets Reps Position 2-4 2-4 2-4 2-4 2-4 2-4 2-4 1-3 1-3 2-4 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 Standing Standing Lying Lying Sitting/ Standing Sitting/ Standing Standing Sitting/ Standing Lying/ Sitting/ Standing Lying

EXERCISE Squat Stiff Leg Deadlift Lying Press Lying Flys Overhead Press Lateral Raise Bent-over Rows Biceps Curls Lying Triceps Extensions Abdominals Crunches

XX XX

EXERCISE Squat Stiff Leg Deadlift Lying Press Lying Flys Overhead Press Lateral Raise Bent-over Rows Biceps Curls Lying Triceps Extensions Abdominals Crunches

XX XX