After free workout 1st routine for 45-60 day.
sr no. Name. set. reps.
01. Bench Press
02. Dumbbell Flying
03. Military Press
04. Ez Upright Row
05. Biceps curl (burbell)
06. Biceps curl (dumbbell)
07. Pull down
08. Press down
09. Free Squats
10. Crunches
11. Sit up
set:4 and reps 15-20 for all items
Use the weight as much as you can...
And you can get the rules in youtube or google...
Search the rules by name like bench press,sit up etc..
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