Hi Everyone,

This is my current workout routine, I do 30 to one hour cardio muscle werkout(always powerwalking) every morning before breakfast than 5 days a week I do weights in the evening, usually my weight training session last between 30mins to 45 mins and I only rest for 30 secs each set!

Workout

Day one:

chest and triceps.

Warm up 5 mins on the treadmill.

Incline dumbell press 4 sets for 15,12,12,10 reps (usually I start with some light 10kg dumbell and in increase the weight, my last set would be 30kg)

Incline dumbell flies 4 sets for 15,12,10,10 (I start with 15 and I increase until my last set which would be with 25 kg)

dips. 4 sets for 15,12,10,8

Cable crossover 15,15,10,10 (start with 10kg till my last would be with 20kg)

Seated triceps press 15,12,10,8 (I start with 20kg dumbell and my last set would be with 36-40kg)

Cable one arm rope extension (10 kg and last set would be 15kg)

Dip machine (start with 25kg and last set would be with 50kg)



Day two:

hamstrings and calf muscles and abs.

5 mins warm up on treadmill.

Plate loaded prone leg curl 4 sets for 15,12,10,10 (I start with 15kg and I increase the weight for each set,my last one would be with 25kg)

Single cable standing leg curl machine 15,15,12 (I start with 20kg and increase the weight with each set,my last set would be with 45)

Stiff leg deadlifts 15,12,10 (I start with 50kg and my last set would be 100kg)

Plated loaded seated calf machine 15,15,12 (I start with 40 kg and my last set would be with 60kg)

Standing calf machine 15,12,10 (I start with 70kg and my last set would be 150kg)

roman chair 4 sets of 50 reps swiss ball 3 sets of 50 reps

Day three: back,rear shoulders and traps

Warm up 5 mins on lat pull down machine 4sets 15,12,12,10 reps (I start with 40kg and my last set would be with 60kg)

Seated low row machine 4sets 15,12,12,10 (I start with 60kg and my last set would be 90-100kg)

Leaver naow grip seated row plate loaded 3 sets 15,12,10 (I start with 60 kg and my last set would be 130-140kg)

High row plate loaded machine 3 sets 15,12,10 (I start with 50 kg and my last set would be 90-110kg)

Straight arm pulldowns 3 sets 15,12,10 (I start with 15kg and my last set would be 25kg)

Romanian dead lifts 3 sets 15,12,12,10 (I start with 50 kg and my last set is 100 kg)

Lying rear delt row 4 sets 15,12,10,10 (I start with 6 kg and my last set is with 12 kg)

Shrugs 4 sets 15,12,10 9I start with 35kg and my last set is with 40-45kg)

Day four:

quads and glutes Warm up 5 mins on the bike)
Leg press plate loaded 4 sets15,12,10,10 (I start with 200 kig and my last would be between 400kg and 500kg)

Dumbell squat 3 sets 15,12,10 (I start with 35kg and my last set would be with 45kg-50)

Vumbell plie squats 4 sets 15,12,12,10 (I stat with 30 kg and my last set would be with 65kg)

Dumbell lunges 4 sets 15,15,12,10 (8-10kg )

Plate loaded leg extension machine 4 sets 15,12,10,10 (I start with 20kg and my lat set would be with 30-40kg)

Day five:

shoulders and biceps and abs

Warm up 5 mins on treadmill

Dumbell seated shoulder press 4 sets 15,12,10,8 (I start with 16kg and my last set would be with 30 kg)

Dumbell lateral raise 4sets 15,12,10,8 ( I start with 8 kg and my last set would be with 14kg)

Up right row 4sets 15,12,10,8 (I start with 20kg and my last set would be 50kg)

Barbell dumbell curls 3 sets 15,12,10 (I start with 20 kg and my last set would be with 40-50kg)

Concentration curls 3sets 12,10,8 (I start with 10kg and my last set would be 20kg)

Overhead cable curls 3sets 12,10,8 (I start with 5kg and my last set would be with 10kg)

Roman chair 4 sets of 50 reps

Swiss ball 3 sets of 50 reps

This is my diet.

meal one 10 egg whites with porridge oats

meal two chicken, brazil nut and spinach

meal three turkey,brazil nuts and broccoli

meal four (preworkout) brown basmati rice and tuna

meal five right after my weight training workout) protein shake with vitargo, bcca and l-glutamine

meal six (post workout meal) salmon with sweet potato

meal seven cod and brazil nuts

meal eight (just before bed)protein shake with L-glutamine and bcca

I do take 25 different supplements everyday like protein powder, creatine, l-glutamine, bcaa, b-complex, vitamin c 1000, co-enzyme, eletrolydes and so on!

It does take 100% commitment to achieve the shape I am in and like I always say 'if this was wasy than everyone would look like this.'