| Specific Body Part Training routines | |
| Body Part | Target Reps |
| Legs | |
| 1. Leg Press | 20 |
| 2. Leg extensions | 12 |
| 3. Hamstring Curls | 12 |
| 4. Smith Machine Squats | 12 |
| 5. Dumbbell Calf raises | 20 |
| Back | |
| 1. Chin up immediately followd by | 12 |
| 2. Bent over rows immediately followd by | 15 |
| 3. Bent arm Pull-overs immediately followd by | 12 |
| 4. Negaive Chins | 6 |
| Chest | |
| 1. Bent arm fly immediately followd by | 8 |
| 2. Incline bent arm fly immediately followd by | 8 |
| 3. Decline bench press | 6 |
| Rest for 3 minutes | |
| 4.Bench Press immediately followd by | 6 |
| 5. Straight arm dumbell pull-overs immediately followd by | 8 |
| 6. Negative dips | 6 |
| Shoulders | |
| 1. Bent over lateral raises | 6 |
| 2. Front Raises immediately followd by | 6 |
| 3. Military Press | 6 |
| rest for 1 minute | |
| 4. Lateral raises immediately followd by | 6 |
| 5. Behind Neck Press | 6 |
| Arms | |
| 1. Preacher curls immediately followd by | 6 |
| 2. Standing dumbell curls | 6 |
| 3. Rope press downs immediately followd by | 6 |
| 4. Behind neck Dumbell extensions | 6 |