Roopchan Ramkallawan

Date started - 2/10/2019

DOB - 29/08/1961

Goals

  • Weight loss

  • Fitness

Daily Routine

30 minute cardio

Core; Front, sides, and back

  • Crunches for front 

  • Side crunches on both sides

  • Hyperextensions 

Stretches after workout

Stretch the muscles you worked for the day along with, quadriceps, hamstring, and calves.

This routine is valid for 1 months

Day 1- Chest, shoulder and triceps

Chest

Flat Dumbell press

Condition - 100 reps. 3-5 seconds rest

Flies

Condition - 100 reps. 3-5 seconds rest

Shoulder

Shoulder Press.

Condition - 100 reps. 3-5 seconds rest

Reverse flies

Condition - 100 reps. 3-5 seconds rest

Triceps

Overhead extensions

Condition - 100 reps. 3-5 seconds rest

Kickbacks

Condition - 100 reps. 3-5 seconds rest

Day 2- Back and biceps

Back

Bent over rows

Condition - 100 reps. 3-5 seconds rest

Seated cable rows

Condition - 100 reps. 3-5 seconds rest

Biceps

Dumbell Bicep Curls.

Condition - 100 reps. 3-5 seconds rest

Day 3 - Legs

Legs

Squats

Condition - 100 reps. 3-5 seconds rest

Calves

Calve raises

Condition - 100 reps. 3-5 seconds rest

A member of the NKCTT and NMCTT. Connected to WAKO and IFMA