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  • Workout Routine

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    Sudeep Singhal
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    This document outlines a full body workout routine split into pushing, shoulders, triceps, back, and biceps sections. For pushing, it recommends exercises like bench press, incline bench press, dips, and pushups done in 4 sets of 6-12 reps with additional crossover exercises. For shoulders, it includes overhead press, delt stretches, lateral raises, and face pulls. For triceps, it recommends close grip bench press, weighted dips, pushdowns, and extensions. For back, it includes deadlifts, pulldowns, rows, and shrugs. For biceps, it recommends cheat curls, drag curls, incline curls, and curl variations done for 8

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    This document outlines a full body workout routine split into pushing, shoulders, triceps, back, and biceps sections. For pushing, it recommends exercises like bench press, incline bench press, dips, and pushups done in 4 sets of 6-12 reps with additional crossover exercises. For shoulders, it includes overhead press, delt stretches, lateral raises, and face pulls. For triceps, it recommends close grip bench press, weighted dips, pushdowns, and extensions. For back, it includes deadlifts, pulldowns, rows, and shrugs. For biceps, it recommends cheat curls, drag curls, incline curls, and curl variations done for 8

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    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
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    86 views2 pages

    Workout Routine

    Uploaded by

    Sudeep Singhal
    This document outlines a full body workout routine split into pushing, shoulders, triceps, back, and biceps sections. For pushing, it recommends exercises like bench press, incline bench press, dips, and pushups done in 4 sets of 6-12 reps with additional crossover exercises. For shoulders, it includes overhead press, delt stretches, lateral raises, and face pulls. For triceps, it recommends close grip bench press, weighted dips, pushdowns, and extensions. For back, it includes deadlifts, pulldowns, rows, and shrugs. For biceps, it recommends cheat curls, drag curls, incline curls, and curl variations done for 8

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    pushing - chest , shoulder and triceps(10 reps , 3 sets)

    1)chest -

    Barbell Bench Press - 4 sets of 6,8,10,12 reps


    Immediately into a horizontal chest cable or band crossover for 15 reps

    Incline DB Bench Press - 4 sets of 6,8,10,12 reps


    Immediately into a low to high cable or band crossover for 15 reps

    Weighted Dips - 4 sets of 6,8,10,12 reps


    Immediately into a high to low cable or band crossover for 15 reps

    Weighted Pushups - 3 sets to Failure


    Immediately into a banded crossover pushup for 15 reps with band on each arm

    2)shoulders -

    warmup with Overhead Banded Press - 2 sets of 15 with 3 second holds each rep.

    OHP or Handstand pushups - 4 sets of 12,8,6,6 reps


    Finish with one set of dumbbell and band overhead presses for neuromuscular re-
    education x 15 reps

    Delt Stretch Tri-Set (21’s) - 2-3 sets of 7 reps in each direction for rear, middle
    and front delts
    Make sure you perform these in the order of rear to front to account for fatigue.

    DB Cheat Laterals - 3 sets to failure on each arm


    Immediately into a DB Push Press to failure on each arm

    Cable or Banded Face Pulls - 3 sets of 15


    Perform these with a mindset of 15 sets of 1 to ensure highest quality of every
    rep.

    TRICEPS -

    Close Grip Pin Press - 3 sets of 10,6,4 reps


    Choose a weight that allows you to reach failure in each rep range

    Weighted Dip Tri-Set - 3 sets to failure in each position


    Immediately drop from weighted dips to bodyweight to assisted. No rest in between
    failures.

    Tricep Pushaways into Drag Pushdowns - 3 sets with 12 RM on first exercise to


    failure
    Immediately into the pushdowns without changing the weight.

    Rocking Pushdowns - 2 sets to Failure using 12RM

    Banded Lying Tricep Extensions - 2 sets to Failure using 15RM

    PULLING

    1) BACK:

    day 1)
    straight arm push down - 1 set 10 reps before each set of deadlifts

    deadlifts - 2 sets of 8 reps and 6 reps

    under hand close grip pulldown - 2 - 3 sets of 10 reps

    wide grip pulldowns - 2 - 3 sets to failure

    Hyper Y/W Combo - 2 x 14-20 (alternate Y/W each rep)

    Barbell Ladder Shrug Finisher - 1 x F

    day 2)

    straight arm push down - 1 set 10 reps before each set of deadlifts

    deadlifts - 2 sets of 8 reps and 6 reps

    Barbell Dead Rows (12RM) - 2-3 x 8-10

    Alternating 1 Arm High Cable Row OR Rocking Pulldown - 2-3 x 10-12

    Hyper Y/W Combo - 2 x 14-20 (alternate Y/W each rep)

    Barbell Ladder Shrug Finisher - 1 x F

    2) BICEPS

    day1)

    Cheat Curls - To Failure immediately into


    Barbell Drag Curl - To Failure
    db curls - 3 sets of 10

    day 2)

    Incline Dumbbell Curls - 3 sets to failure (Utilize the stretch reflex of the
    triceps technique)

    Dumbbell Curl Trifecta - 2 sets of 8 on each arm for each exercise


    – Cross supination (Emphasizes the long head of the biceps)
    – Cross pronation (Emphasizes the brachialis )
    – No Money curls (Emphasizes the short head of the biceps)

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