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  • Training Routine

    Diunggah oleh

    Aakash Ahuja
    25 tayangan2 halaman
    This document outlines a 7-day workout program targeting different muscle groups each day. Day 1 focuses on biceps and forearms, Day 2 on abdominals, Day 3 on chest, Day 4 on triceps, Day 5 on shoulders and back, Day 6 on legs, and Day 7 is for rest. Each workout includes 3-5 exercises performed for 3-4 sets of 10-15 reps, with light weight for warm-ups increasing to heavier weights. Rest between sets is 2 minutes and between reps is 1 minute.

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    Training routine.xlsx

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    This document outlines a 7-day workout program targeting different muscle groups each day. Day 1 focuses on biceps and forearms, Day 2 on abdominals, Day 3 on chest, Day 4 on triceps, Day 5 on shoulders and back, Day 6 on legs, and Day 7 is for rest. Each workout includes 3-5 exercises performed for 3-4 sets of 10-15 reps, with light weight for warm-ups increasing to heavier weights. Rest between sets is 2 minutes and between reps is 1 minute.

    Hak Cipta:

    © All Rights Reserved
    Unduh sebagai XLSX, PDF, TXT atau baca online dari Scribd
    Tandai sebagai konten tidak pantas
    25 tayangan2 halaman

    Training Routine

    Diunggah oleh

    Aakash Ahuja
    This document outlines a 7-day workout program targeting different muscle groups each day. Day 1 focuses on biceps and forearms, Day 2 on abdominals, Day 3 on chest, Day 4 on triceps, Day 5 on shoulders and back, Day 6 on legs, and Day 7 is for rest. Each workout includes 3-5 exercises performed for 3-4 sets of 10-15 reps, with light weight for warm-ups increasing to heavier weights. Rest between sets is 2 minutes and between reps is 1 minute.

    Hak Cipta:

    © All Rights Reserved
    Unduh sebagai XLSX, PDF, TXT atau baca online dari Scribd
    Tandai sebagai konten tidak pantas
    dari 2

    DAY Muscle groups Involved Exercises

    1. Superset : Dumbell curl + Barbell curl Close grip (3) 2.


    Superset : Wide grip + Inverted pull ups (3) 3. Finisher set -
    Day-1 Biceps + Forearm Inverted pull ups (-ve)+ Close grip barbell [Till 10 reps of pull
    ups] - Use light weights
    1. Light jogging (15 mins) 2. Superset : HIIT + Plank (30-35-40-45
    Day-2 Abdominal sec) 3. Superset : Punch Cruches + Leg raise
    1. Normal Pushups 2. Bench Press 3. Superset : (Diamond +
    Day-3 Chest Raised) Pushups 4. Dips + pullups

    1. Diamond pushups 2. tricep rows pushdown 3. Weighted


    Day-4 Triceps seated dips 4. DumbellRowbar above head

    1. Shoulder lateral raise 2. Shoulder Military Press 3.Bent-over


    Day-5 Shoulder + Back lateral raise 4.Dumbell raise 5. Pull ups till failure

    1. Light Jogging (10 mins) 2. Body weight Squats [slow and


    Day-6 Legs correct form] 3. Hamstring (Pull + Push) superset 4. Leg Press
    (Heavy 6+7+8) [Learn deadlift]
    Day-7 REST

    Work procedure - 1. Warm up Joints (5


    mins) 2. Simulate muscle group (5 mins) 3.
    Compound Training --> 20% (8 Reps) --->
    60% (4 Reps) ---> Start training mentioned
    Exercises Sets Reps
    perset : Dumbell curl + Barbell curl Close grip (3) 2.
    et : Wide grip + Inverted pull ups (3) 3. Finisher set - 3 10 .. 12.. 15
    d pull ups (-ve)+ Close grip barbell [Till 10 reps of pull
    ups] - Use light weights
    ogging (15 mins) 2. Superset : HIIT + Plank (30-35-40-45 4 10..12..12..15
    sec) 3. Superset : Punch Cruches + Leg raise
    mal Pushups 2. Bench Press 3. Superset : (Diamond + 4 10..12..15..flash
    Raised) Pushups 4. Dips + pullups

    mond pushups 2. tricep rows pushdown 3. Weighted 4 10.12.15..flash


    seated dips 4. DumbellRowbar above head

    der lateral raise 2. Shoulder Military Press 3.Bent-over 4 10..12..15


    teral raise 4.Dumbell raise 5. Pull ups till failure

    t Jogging (10 mins) 2. Body weight Squats [slow and


    form] 3. Hamstring (Pull + Push) superset 4. Leg Press 4 10..12..15
    (Heavy 6+7+8) [Learn deadlift]

    REST between each set - 2 mins


    REST between each Rep - 1 min

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