Designed & Created by Guru Mann

MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY

Giant Set 1

Giant Set 2

WORKOUT PLAN
Legs
Shoulders + Abs + Cardio
Arms
Abs + Cardio
Chest
Back + Abs + Cardio
REST

MONDAY LEGS
Exercises
a) Leg Press
b) DB Walking Lunges
c) Leg Extension
a) DB or Barbell Deadlift
b) Laying Leg Curl
c) Seated Calf Raise

Reps/set
5
10
20
5
10
20

Set

3-4

3-4

NOTE: There is no rest in between the giant set, do 3 exercises back to back. Rest
2mins after giant set.

Giant Set 1

Giant Set 2

TUESDAY SHOULDERS + ABS + CARDIO

Exercises
Reps/set
d) Shoulder Press Behind the neck
5
e) DB Side Raise
10
f) Plate Front Raise
20
d) DB Press
5
e) DB Front Raise
10
f) Cable Rear Delt Fly
20

Set

3-4

3-4

NOTE: There is no rest in between the giant set, do 3 exercises back to back. Rest
2mins after giant set.

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


ABS
Giant Set

CARDIO

Exercises
a) Sit-ups
b) Hanging Side Raise
c) Reverse Crunch
d) Wood Chopper
20 min Running on Treadmill

Reps/set
20
10
20
20
Speed
6-7mph

Set

3-4

20minutes

NOTE: There is no rest in between the giant set, do 4 exercises back to back. Rest
1mins after giant set.

Giant Set 1

Giant Set 2

WEDNESDAY ARMS
Exercises
a) Barbell Curl
b) DB Hammer Curl
c) Laying Cable Curl
a) Barbell Skull Crusher
b) Rope Overhead Extension
c) Close Grip Triceps Pushdown

Reps/set
5
10
20
5
10
20

Set

3-4

3-4

NOTE: There is no rest in between the giant set, do 3 exercises back to back. Rest
2mins after giant set.

ABS
Giant Set

CARDIO

THURSDAY ABS + CARDIO

Exercises
Reps/set
a) Sit-ups
20
b) Hanging Side Raise
10
c) Reverse Crunch
20
d) Wood Chopper
20
20 min Running on Treadmill
Speed
6-7mph

Set

3-4

20minutes

NOTE: There is no rest in between the giant set, do 4 exercises back to back. Rest
1mins after giant set.

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

Giant Set 1

Giant Set 2

Reps/set
5
10
20
5
10
20

Set

3-4

3-4

NOTE: There is no rest in between the giant set, do 3 exercises back to back. Rest
2mins after giant set.

Giant Set 1

Giant Set 2

FRIDAY CHEST
Exercises
a) DB or Barbell Incline Press
b) Machine Chest Press or DB Press
c) Decline Cable Fly
a)
Decline Pushup (add weight on your back)
b) Incline Pushups
c) Regular Pushups or Barbell Press

SATURDAY BACK +ABS + CARDIO

Exercises
Reps/set
a) Wide Grip Lat Pull down
5
b) Machine Rows
10
c) Standing Lat Pull Down
20
a) DB or Barbell Shrugs
5
b) Rope Upright Rows
10
c) Hyper Back Extension
20

Set

3-4

3-4

NOTE: There is no rest in between the giant set, do 3 exercises back to back. Rest
2mins after giant set.

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