Types of exercise for different goals
Weight Loss:
Bodyweight Squats - 15 reps
Dumbbell Bench Press - 12 reps
Dumbbell Row - 12 reps each side
Box Step-Ups - 15 reps each leg
Plank-Hold for 30 seconds
Running(12X) - 30 seconds: Full-out sprint
60 seconds: Moderate pace jog
Muscle/ Weight gain:
Bench Press - 3 sets of 6-8 reps.
Rows - 3 sets of 6-8 reps.
Incline Dumbbell Press - 3 sets of 8-10 reps.
Lat Pull-Downs - 3 sets of 8-10 reps.
Lateral Raises - 2 sets of 10-15 reps.
Triceps Pushdowns - 3 sets of 10-12 reps.
Dumbbell Curls - 2 sets of 12-15 reps.
Pull-Ups - 3 sets of 6-8 reps.
2-3 minutes rest between sets.
Barbell Shoulder Press - 3 sets of 6-8 reps.
Seated Cable Row - 3 sets of 8-10 reps.
Dumbbell Bench Press - 3 sets of 8-10 reps.
Dumbbell Flyes - 2 sets of 10-15 reps.
Barbell Curls - 3 sets of 10-12 reps.
Disclaimer! These exercises are not recommended by a professional trainer.
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