Program for next 3 months

	Mon	Tue	Wed	Thu	Fri	Sat
Morning	HIIT 10 mins	Cycling 60 mins	HIIT 10 mins	Cycling 60 mins	HIIT 10 mins	Cycling 60 mins
Evening	Chest Biceps Abs	Back Triceps Shoulder Forearms	Legs Abs	Chest Biceps Forearms	Back Triceps Shoulder Abs	Legs Forearms

Timing breakup

06:00 am: Cycling or HIIT
07:30 am: Breakfast (2 eggs + bread)
10:30 am: Protein shake (1 scoop)
12:40 pm: Lunch (dal, rice, vegetable, pulses, chicken or fish)
04:00 pm: Protein shake (1 scoop)
06:30 pm: Pre-workout (1 banana)
07:00 pm: Workout
08:00 pm: Post-workout shake (2 scoops)
09:00 pm: Dinner (chicken or fish, potato)