ANKITA WORKOUT PDF

Goals of the program :

The primary goal of The Fundamentals Program is to establish a solid strength base and adipose tissue loss with specifically selected foundational exercises
Who is this program for ?
I have designed this program for anyone and everyone who is starting out his fitness journey or starting out his first ever proper routine after discontinuous approaches to lifting.
How to lift :
All exercises are to be performed in controlled motion most preferable 2-1-2 range of motion .

MONDAY : Chest

Exercise Name Set 1 Set 2 Set 3 Set 4 NOTES

Bench Press 12 reps 10 reps 8 reps 6 reps TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH

Incline Dumbbell 12 reps 10 reps 8 reps 6 reps KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
Press

Decline Flys 12 reps 10 reps 8 reps - KEEP YOURS ARMS IN NEUTRAL POSITION ITS NATURAL WAY AND DONOT
TOUCH THE DUMBBELLS AT THE TOP.

Straight Flys 12 reps 10 reps 8 reps - KEEP YOURS ARMS IN NEUTRAL POSITION ITS NATURAL WAY AND DONOT
TOUCH THE DUMBBELLS AT THE TOP.

PEC-Deck 12 reps 10 reps 8 reps - KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)

TUESDAY : Back

Exercise Name Set 1 Set 2 Set 3 Set 4 NOTES

DeadLift 12 reps 10 reps 8 reps 6 reps BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF
THE BAR PRIOR TO MOVING IT OFF THE GROUND

Lat Pull Down 12 reps 10 reps 8 reps - PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X
SHOULDER WIDTH GRIP

Seated Rows 12 reps 10 reps 8 reps - USE A V-BAR GRIP, LET YOUR SCAPULAE PROTRACT DURING THE
ECCENTRIC

Dumbbell Rows 12 reps 10 reps 8 reps 8 reps BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST
YOUR SIDES

T- Bar Rows 12 reps 10 reps 8 reps - RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT
YOUR SCAPULAE DURING THE ECCENTRIC

WEDNESDAY : Abs And Cardio

Exercise Name Set 1 Set 2 Set 3 Set 4 NOTES

Tread Mill 5 mins 5 mins 5 mins 5 mins TAKE 2 MINS REST BETWEEN EACH SETS IN EACH SET WALK FOR 30 SECS
AND 1 MIN RUN

Abs Machine 30 reps 20 reps 20 reps 10 reps FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH YOUR
ARMS

Straight Crunch 30 reps 30 reps 30 reps 30 reps FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH YOUR
ARMS

Bicycle 15 each side 15 each side 15 each side 15 each side FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT
ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE

Planks 30 secs 40 secs 40 secs 60 secs SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW

THURSDAY : Arms

Exercise Name Set 1 Set 2 Set 3 Set 4 NOTES

Alternate Dumbell 15 reps 12 reps 10 reps - DONOT SWING YOUR BACK KEEP YOUR BACK STRAIGHT SHOULDERS BACK
Curls

Dips machine or 15 reps 12 reps 10 reps - DONOT MOVE YOUR SHOULDERS KEEP YOUR ELBOWS CLOSE
Dips

Close Grip 15 reps 12 reps 10 reps - DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER FINGER
Barbell Curls

Skull Crusher 15 reps 12 reps 10 reps - KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HEAD, DON'T LET YOUR
UPPER ARM MOVE

Hammer Curls 15 reps 12 reps 10 reps - NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING

V Bar Pushdowns 15 reps 12 reps 10 reps - KEEP YOUR ELBOW CLOSED AND MAINTAIN A CAT POSITION FOR HEALTHY
JOINTS

Reverse Grip 15 reps 12 reps 10 reps - KEEP YOUR ELBOW CLOSED AND SHOULDERS BACK AND MAINTAIN A CAT
Biceps Curls POSITION FOR HEALTHY JOINTS

Reverse Grip 15 reps 12 reps 10 reps - KEEP YOUR ELBOW CLOSED AND MAINTAIN A CAT POSITION FOR HEALTHY
Pushdowns JOINTS DONOT BEND YOUR WRISTS

FRIDAY : Legs

Exercise Name Set 1 Set 2 Set 3 Set 4 NOTES

Squats Free 10 reps 15 reps 15 reps 20 reps SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY

Weighted Squats 12 reps 10 reps 8 reps 6 reps SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY

Leg Extension 12 reps 10 reps 8 reps FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE

Lying Leg Curls 12 reps 10 reps 8 reps FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT MOVE

Leg Press 12 reps 10 reps 8 reps FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE

SATURDAY : Shoulder

Exercise Name Set 1 Set 2 Set 3 Set 4 NOTES

Barbell Military 12 reps 10 reps 8 reps 6 reps SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
Press HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK

Shoulder Press 12 reps 10 reps 8 reps 6 reps BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS, KEEP
YOUR TORSO UPRIGHT

Lateral Raises 12 reps 10 reps 8 reps - TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST

Front Raises 12 reps 10 reps 8 reps - TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST

Upright Rows 12 reps 10 reps 8 reps - KEEP YOUR SHOULDERS TIGHT PULL UP AND SQUEEZE THE SHOULDERS
THEN SLOWLY RELEASE DOWN

Face Pulls 12 reps 10 reps 8 reps - PULL YOUR ARMS BACK AND OUT

SUNDAY : ACTIVE REST