Work out of the day : Chest and Shoulder Exercise

Advanced

Flat Bench Press

Incline Bench Press

Dumbbell Chest Press

Dumbbell Shoulder Press

Barbell shoulder Press

*4X12*

Beginner

Flat Chest Press

Pec fly

Push-ups

Shoulder press

Shoulder Shrug

*3x15*

By MaiXF

Workout Of The day: Back & Arm Exercise

ADVANCED

Seated Row

Horizontal Row

High Pulley

Preacher Curl

Triceps Kick Back

One Arm Triceps Extension

*Heavy Weight to Low Weight*

*8 Rep, 10 Rep, 12 rep*

BEGINNER

Low Row

Close Grip Pulldown

Hammer Curls

Barbell Bicep Curls

Triceps Extension

Triceps Pushdown

*Heavy Weight to low weight*

*12 rep , 15 rep, 18 rep*

By MaiXF

Work out of The day!! - Lower Body Exercise

Lower Body Exercise

Advanced

Leg Press

Lunges + Weight Plat

Power squat

Hack Squat

Seated Calf Raise + Weight

Leg Raise

*4X12*

Beginner

Seated Leg Press

Leg Extension

Leg Curls

Squat

Calf Raise

Abs Crunch

*3X15*

By Mai XF

XF Work out of the Day - Superset workout for Upper Body

Advanced

  Bent ROw + Deat lift

Dumbbell Chest Press + Incline Bench press

Row Pulley Bicep Curl + High Pulley

Dumbbell Tricep Kickback + Rope Pushdown

Dumbbell Shoulder Press+ Barbell Shoulder press

pushdown + 90 degress Abs Crunch

*  12 X 4*

Beginner

Lat pulldown + Closegrip pull down

Chest press + Pec fly

Dumbbell  Hammer curls + Dumbbell bicep curls

Tricep dips + Dumbbells extension

Shoulder press 

Abs crunch + Laying Leg Raise

* 15 X 3*

Continuous Exercise

By Mai XF