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Workout Plans
Nutrition
Muscle Groups

Phase 2

Week 1,2,3 - Day 1 & 3

Barbell Curl - 3 sets - 8 -10 reps Incline Dumbbell Curl - 3 sets - 10 - 12 reps Incline Dumbbell Overhead Extension - 3 sets - 8 - 10 reps Cable Straight Bar Pushdown - 3 sets 10 - 12 reps Barbell Squat - 3 sets - 8 to 10 reps Dumbbell Sumo Squat - 3 sets - 10 to 12 reps Standing Calf Raise - 2 sets - 15 to 20 reps Seated Calf Raise - 2 sets - 15 to 20 reps Plank - 1 set - 60 secs

Phase 2

Week 1,2,3 - Day 2 & 4

Barbell Bench Press - 3 sets - 8 - 10 reps Incline Dumbbell Fly - 3 sets - 10 - 12 reps Barbell Bent Over Row - 3 sets - 8 - 10 reps Wide Grip Lateral Pulldown - 3 sets 10 - 12 reps Barbell Overhead Press - 3 sets - 8 to 10 reps Dumbbell Lateral Raise - 3 sets - 10 to 12 reps Dumbbell Shrug- 3 sets - 8 to 10 reps Reverse Crunch - 3 sets - 15 to 20 reps Crunch - 3 sets - 15 to 20 reps

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