Hope you are doing great.
First I would mention about nutrition part :
- Eat Plenty of Protein.
- Fewer Carbs, More Fat.
- Get Your Fiber.
- Eat More Yogurt.
- Don't Forget to Eat.
- Drink More Water.
- Cut Down on Liquor
and
add more almonds, eggs, soy,berries, apples
Now I will come to exercise training part :
Day 1
Exercise 1
DECLINE WEIGHTED SITUP
Exercise 2
ROPE CRUNCH
Exercise 3
HANGING LEG RAISE
Exercise 4
ROTATIONAL CRUNCH
Exercise 5
BICYCLE CRUNCH
Exercise 6
GENERAL PLANK
Day 2
Exercise 1
WIDE-GRIP BARBELL BENCH PRESS
Exercise 2
INCLINE DUMBBELL FLYE
Exercise 3
CABLE CROSSOVER
Exercise 4
MACHINE PEC FLYE
Exercise 5
DUMBBELL BENCH PRESS
DAY 3
Exercise 1
HANGING LEG RAISE
Exercise 2
ROPE CRUNCH
Exercise 3
DECLINE WEIGHTED SITUP
Exercise4
V-UP
Exercise 5
BENT-KNEE HIP RAISE
Exercise 6
GENERAL PLANK
Exercise7
SPRINT
DAY4
Exercise1
WIDE-GRIP CHIN UP
Exercise 2
DUMBBELL BENTOVER ROW
Exercise 3
MACHINE LOW ROW
Exercise 4
REVERSE-GRIP PULLDOWN
Exercise 5
STRAIGHT-ARM PULLDOWN
Exercise 6
DUMBBELL SHRUG
DAY5
Exercise 1
ROPE CRUNCH
Exercise 2
DECLINE WEIGHTED SITUP
Exercise 3
HANGING LEG RAISE
Exercise4
MEDICINE BALL ROTATION SITUP
Exercise 5
PLANK PIKES
Exercise 6
SPRINT
DAY 6
Exercise 1
SKULL CRUSHER
Exercise 2
MACHINE TRICEPS EXTENSION
Exercise 3
OVERHEAD DUMBBELL TRICEPS EXTENSION
Exercise 4
BARBELL BICEPS CURL
Exercise 5
BARBELL PREACHER CURL
Exercise 6
ALTERNATING DUMBBELL BICEPS CURL
Exercise 7
MILITARY PRESS
Exercise 8
DUMBBELL LATERAL RAISE
Exercise 9
DUMBBELL FRONT RAISE
Exercise 10
DUMBBELL REAR DELT FLYE
And repeat
Protein Supplements and Nutrition :
I would like to suggest you get energy and to build muscle you can take protein supplements.
If you continue this program you are getting abs quickly.
Stay fit.
Many thanks :)
