Aerobics 30 Minutes per Day Heart rate should remain 85 ---110 BPM

DAY 3                                             DAY 3

legs 26  Sets                                    calves and hamstrings 18 Sets

          Do Not superset Performed UTR

8 sets squats 

6 Sets front squats                ----    4 Sets leg Curls

4 Sets Hack or leg press      ----    4 Sets straight leg dead lifts

4 Sets Leg extensions           ----    6 Sets standing calf raises

4 sets hyperextensions         ----    4 Sets seated calf raises

Abs should be superseted Crunches and Leg raises with oblique