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Workout eBook

WORKOUT COMBINATIONS

o Gainer with 6 Week Shredded


o Gainer with Muscle Size 5x5
o Gainer with Muscular 8
o Gainer with Pure Mass
o Gainer with Lean Mode



GAINER WORKOUT PLAN


Designed & Created by Guru Mann

MONDAY
Chest & Shoulders MASS
TUESDAY
---
WEDNESDAY
---
THURSDAY
Chest & Shoulders DEFINITION
FRIDAY
---
SATURDAY
---
SUNDAY
---
NOTE: You Have To Combine It With My Other Fitness Program


Chest 1
Chest 2
Chest 3
Shoulders 1
Shoulders 2
Shoulders 3

MONDAY Chest & Shoulders MASS


Exercises
Reps/set
Barbell Smith Bench Press
8
DB Incline Press
8
Barbell Decline Press
8
DB Press
8
Barbell Front Raise
8
DB Side Raise
8

Set
3-4
3-4
3-4
3-4
3-4
3-4

NOTE: There is 2min rest in between the set.


Chest 1
Chest 2
Chest 3
Shoulders 1
Shoulders 2
Shoulders 3
Shoulders 4

THURSDAY Chest & Shoulders DEFINITION


Exercises
Reps/set
Pec Fly (Pec Deck)
16
Cable Crossover on Stability Ball
16
Decline Dips
16
Machine Shoulder Press
16
Rope Front Raise
16
Single Hand Cable Side Raise
16
Rear Delt cable Fly (Optional)
16

NOTE: There is 2min rest in between the set.

Designed & Created by Guru Mann || Advanced Fitness Trainer & Sports Nutritionist CERTIFIED
Strength & Conditioning Specialist / Nutritionist Specialist CERTIFIED - California, United States

Set
3-4
3-4
3-4
3-4
3-4
3-4
3-4

GAINER with 6 WEEK SHREDDED


MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY

Chest & Shoulders MASS


Lats, Mid Back & Upper Back
Biceps, Cardio & Abs
Chest & Shoulders DEFINITION
Quad, Hams & Calves
Triceps, Cardio & Abs
REST

GAINER with MUSCLE SIZE 5X5


MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY

Chest & Shoulders MASS


Back (Lats/Mid-Back/Lower Back)
Biceps, Triceps & Abs
REST
Chest & Shoulders DEFINITION
Legs & Traps
REST

GAINER with MUSCULAR 8


MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY

Chest & Shoulders MASS + Running


Arms, Abs & Elliptical
Back & Stationary Bike
Chest & Shoulders DEFINITION + Running
Abs & Elliptical
Legs & Stationary Bike
REST

Designed & Created by Guru Mann || Advanced Fitness Trainer & Sports Nutritionist CERTIFIED
Strength & Conditioning Specialist / Nutritionist Specialist CERTIFIED - California, United States

GAINER with PURE MASS


MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY

Chest & Shoulders MASS


Back, Biceps & Triceps
Abs & Cardio
Chest & Shoulders DEFINITION
Legs & Traps
Abs & Cardio
REST

GAINER with LEAN MODE


MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY

Chest & Shoulders MASS


Legs, Abs & Cardio
Arms
Chest & Shoulders DEFINITION
Abs & Cardio
Back, Abs & Cardio
REST

Designed & Created by Guru Mann || Advanced Fitness Trainer & Sports Nutritionist CERTIFIED
Strength & Conditioning Specialist / Nutritionist Specialist CERTIFIED - California, United States