Morning jogging 1 hour
Warmup treadmill and cycling 15 min each
Pushups 30
Chinups 30
High knees 4 sets 100
Main workout :back day
T bar 4 sets 48 reps
Reverse T bar 4 set 48 reps
Kick back alternate 4 sets 96 reps
Rowing back 4 sets 48 reps
Backpress with rope 4 sets 48 reps
Dead lift 4 sets 48 reps
Lower back dead lift 4 sets 48 reps.
Tota reps 844