Livanshu Level 2

DAY 1 -
CHEST/ARMS
BENCH PRESS - 5 X 3-5 Reps Each
Incline Dumbell Press - 4 X 8-12 Reps Each Set
Flat Dumbell Press- 4 X 8-12 Reps Each Set(Last Set Heavy and to Failure)
Incline Dumbell Fly - 4 X 10-15 Reps
Cable Cross Over - 3 X 10-15 Reps
Dumbell Pull Overs - 3 X 10-15 Reps
Alternating Dumbell Curls
SuperSet With
Reverse Grip Tricep Push Down
5 X 10-15Reps Each ( Last Set Is Drop Set )

Day 2 -
BACK/Shoulders
DEAD LIFT - 5 X 3-5 Reps
Lat Pull Down - 4 X 8-12 Reps
T Bar Row - 4 X 8-12 Reps
Cable ROws - 4 X 10-15 Reps ( Last Drop)
Lat Pull Reverse Grip - 4 X 10-15 Reps
Facepulls - 3 X 10-15 Reps
Dumbell Side Raise - 5 X 10-15 Reps
Dumbell Shrugs - 4 X 15-20 Reps

Day 3 -
Cardio for 30 Minutes ( Burn 300 Calories )

Day 4 - Legs/abs
Barbell Squat - 5 X 3-5 Reps
Leg Press - 4 X 8-12 Reps
Stiff Leg Dead Lifts - 4 X 10-15 Reps
Leg Extension - 3 X 10-15 Reps ( Last Drop)
Leg Curl - 3 X 10-15 Reps
Walking Lunges - 3 Sets 20 Steps Each
Seated Calf Raises - 5 X 15-20 Reps
Cable Crunches - 5 X 15-20 Reps
Hanging Leg Raises - 4 X 15 Reps

Day 5 - Arms
Standing Barbell Curl - 5 X 6-8 Reps
Close Grip Bench Press - 5 X 6-8 Reps
EZ Bar Curls - 4 X 10-15 Reps
Straight bar Cable Pushdown - 4 X 10-15 Reps
Preacher Curl - 4 X 10-15 Reps
Reverse Grip Tricep - 3 X 10-15 Reps
Alternate Dumbell Curl - 3 X 10-15 Reps ( Last DROP )
Kick Back/Tricep Dips - 4 X 10-15 Reps ( Last DROP )

Day 6 - Shoulders/ Cardio

Seated Overhead Press - 4 X 3-5 Reps
Dumbell Shoulder Press - 4 X 8-12 Reps
Side Raise - 3 X 10-15 Reps
Front Raise(Plates) - 4 X 8-12 Reps
Reverse Flies - 4 X 10-15 Reps * Last Drop *
Dumbell Shrugs - 4 X 15-20 Reps
Barbell Shrugs - 4 X 8-12 Reps
Cardio for 20 Minutes (Burn 200 Calories)
Day 7 - FULL REST Just go for a walk for 30-40 Minutes .