10rep_rest 20s ->
15rep_rest30s ->
20rep_rest40s ->
15rep_rest30s ->
10res_rest 20s done rest 3 minutes
Do three sets at least
(Use bands according to ur ability)
Back
Seated Row 10-12 reps heavy
Rest90s 3sets
Glutes
Donkey kick 12reps ->
Glute bridge22reps (single leg 10rep)->
Standing leg raise 12reps
Rest 2min , do 3 sets at least
Chest
Push up5-10reps
Band adduction 20reps
Knee push up until fatigue
Rest2min 3sets
Tricep pushdown
12 reps
3sets
Single arm Bicep curl
12reps
3sets
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