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    Book 1

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    Sohrav Das
    The document contains a series of numbers and abbreviations that appear to outline a weekly workout and diet plan. It includes exercises like bench press, squats, crunches and rows grouped by muscle groups like chest, back, shoulders, arms and legs. The diet plan lists breakfast, lunch and dinner options including foods like muesli, roti, soya and various meats and vegetables for each day of the week. It also provides instructions on glucose intake and restricting milk before 0930 and taking gram powder before exercise.

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    Book 1

    Uploaded by

    Sohrav Das
    8 views10 pages
    The document contains a series of numbers and abbreviations that appear to outline a weekly workout and diet plan. It includes exercises like bench press, squats, crunches and rows grouped by muscle groups like chest, back, shoulders, arms and legs. The diet plan lists breakfast, lunch and dinner options including foods like muesli, roti, soya and various meats and vegetables for each day of the week. It also provides instructions on glucose intake and restricting milk before 0930 and taking gram powder before exercise.

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    The document contains a series of numbers and abbreviations that appear to outline a weekly workout and diet plan. It includes exercises like bench press, squats, crunches and rows grouped by muscle groups like chest, back, shoulders, arms and legs. The diet plan lists breakfast, lunch and dinner options including foods like muesli, roti, soya and various meats and vegetables for each day of the week. It also provides instructions on glucose intake and restricting milk before 0930 and taking gram powder before exercise.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    8 views10 pages

    Book 1

    Uploaded by

    Sohrav Das
    The document contains a series of numbers and abbreviations that appear to outline a weekly workout and diet plan. It includes exercises like bench press, squats, crunches and rows grouped by muscle groups like chest, back, shoulders, arms and legs. The diet plan lists breakfast, lunch and dinner options including foods like muesli, roti, soya and various meats and vegetables for each day of the week. It also provides instructions on glucose intake and restricting milk before 0930 and taking gram powder before exercise.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
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    of 10

    CHEST ABS HAND LEG

    1 2 3 4 1 2 3 4 2 3 4 1 3 4 1 2 4 1 2 3

    LEG FREE SQUAT WEIGH SQUAT LEG EXTENSION LEG PUSH CYCLE TREADMILL HELL RAISING LEG RETRACTION

    CHEST BENCH PRESS INCLINED BENCH PRESS FLY INCLINED BENCH FLY BUTTERFLY DONNE BENCH BARBEL PUSH

    CHEST ABS HAND LEG

    ABS HAND LEG CHEST

    HAND LEG CHEST ABS

    LEG CHEST ABS HAND

    ABS FRONT CRUNCH CYCLE TWISTING CROSS CRUNCH

    HAND ROWING REVERSE CURL FRONT CURL FRENCH PRESS DIPS CHAIN BICEPS MILITARY PRESS INCLINED BARBEL CURL FRONT CHAIL PULL REVERSE CHAIN PULL CHIN UP FOREARM ROLLING

    1 2 3 4 5 6 7

    LEGS BACK DELTOID CHEST ABS TRICEPS BICEPS

    2 3 4 5 6 7

    3 4 5 6 7 1

    4 5 6 7 1 2

    5 6 7 1 2 3

    6 7 1 2 3 4

    7 1 2 3 4 5

    1 2 3 4 5 6

    CHEST ABS HAND LEG

    ABS HAND LEG CHEST

    HAND LEG CHEST ABS

    LEG CHEST ABS HAND

    0930-1030 BREAKFAST^ MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MUESLI BARLEY CORN MUESLI CORN BARLEY MUESLI EGG DO DO DO DO DO CHICKEN BRD+PPB DO+JAM DO+PPB BARLEY BREAD+J DO+PPB

    BARBEL CURL HAIL PULL CHAIN PULL

    M ROLLING

    ^ INTAKE OF GLUCOSE IS COMPULSORY. INTAKE OF MILK BEFORE 0930 IS RESTRICT INGESTION OF 1 GLASS OF GRAM POWDER

    LEGS BACK DELTOID CHEST BACK DELTOID CHEST ABS DELTOID CHEST ABS TRICEPS CHEST ABS TRICEPSBICEPS ABS TRICEPSBICEPS LEGS TRICEPSBICEPS LEGS BACK BICEPS LEGS BACK DELTOID

    1330-1430 LUNCH ROTI DO DO DO DO DO DO SALAD DO DO DO DO DO DO VEG CHICKEN SOYA VEG SOYA CHICKEN VEG

    1800-2000 SNACKS

    2230-2330 DINNER ROTI+SOYA DO+VEG SOUP DO+SOYA DO+VEG SOUP DO+SOYA DO+VEG SOUP DO+NON VEG SOUP

    OSE IS COMPULSORY. EFORE 0930 IS RESTRICTED. LASS OF GRAM POWDER IS NECESSARY BEFORE EXERCISE.

    ABS TRICEPSBICEPS TRICEPSBICEPS LEGS BICEPS LEGS BACK LEGS BACK DELTOID BACK DELTOID CHEST DELTOID CHEST ABS CHEST ABS TRICEPS

    VEG SOUP

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