Work Out Log
Week 1
Day 1 :
Warm up:

Jump rope ( 3 minutes )

Exercises:

Push-up: 3 sets / 20 reps
sit-ups: 3 sets / 20 reps
Dumpbells: 3 sets / 15 reps

Cool Down:

Arm stretches ( 2 minutes )

Day 2 :

Warm up:

Arm rotating forward and back ward ( 3 minutes )

Exercises:

Push-up: 3 sets / 20 reps
Bench press: 3 sets / 20 reps
Dumpbells: 3 sets / 15 reps

Cool Down:

Arm stretches ( 2 minutes )

Day 3 :

Warm up:

Arm rotating forward and back ward ( 3 minutes )

Exercises:

Push-up: 3 sets / 20 reps
Bench press: 3 sets / 20 reps
over head press: 3 sets / reps

Cool Down:

Arm stretches ( 2 minutes )

Week 2 :
Day 1 :

Warm up:

Arm rotating forward and back ward ( 3 minutes )

Exercises:

Push-up: 3 sets / 20 reps
Bench press: 3 sets / 20 reps
over head press: 3 sets / reps

Cool Down:

Arm stretches ( 2 minutes )

Day 2 :

Warm up:

Arm rotating forward and back ward ( 3 minutes )

Exercises:

Push-up: 3 sets / 25 reps
Bench press: 3 sets / 20 reps
over head press: 3 sets /15 reps

Cool Down:

Arm stretches ( 3 minutes )

Day 3 :
Warm up:
Arm rotating forward and back ward ( 3 minutes)
Exercises:
Sit-up: 3 sets / 25 reps
Dumbells: 3 sets / 20 reps
over head press: 3 sets /15 reps

Cool Down:
Arm stretches ( 3 minutes )

Week 3
Day 1 :

Warm up:

Jump rope ( 3 minutes)
Exercises:

Push-up: 3 sets / 25 reps
Bench press: 3 sets / 20 reps
over head press: 3 sets /15 reps

Cool Down:

Arm stretches ( 3 minutes )

Week 3
Day 2 :

Warm up:
Jump rope ( 3 minutes)

Exercises:

Push-up: 3 sets / 30 reps
Bench press: 3 sets / 25 reps
over head press: 3 sets /20 reps

Cool Down:

Arm stretches ( 3 minutes )

Week 3
Day 3 :

Warm up:
Jump rope ( 3 minutes)

Exercises:

Push-up: 3 sets / 30 reps
Bench press: 3 sets / 25 reps
over head press: 3 sets /20 reps

Cool Down:

Arm stretches ( 3 minutes )

Week 4
Day 1 :

Warm up:
Jump rope ( 3 minutes)

Exercises:

Push-up: 3 sets / 30 reps
Bench press: 3 sets / 25 reps
over head press: 3 sets /20 reps

Cool Down:

Arm stretches ( 3 minutes )

Week 4
Day 2:

Warm up:
Jump rope ( 3 minutes)

Exercises:

Push-up: 3 sets / 30 reps
Bench press: 3 sets / 25 reps
over head press: 3 sets /20 reps

Cool Down:

Arm stretches ( 3 minutes )

Week 4
Day 3:

Warm up:
Jump rope ( 3 minutes)

Exercises:

Push-up: 3 sets / 30 reps
Bench press: 3 sets / 25 reps
over head press: 3 sets /20 reps

Cool Down:

Arm stretches ( 3 minutes )