AKAND SITRA – WORKOUT WEEKLY PLAN
Warmup – 7 Stretching Exercises, 100 Skips, 3x20 Jumping Jacks, 3x20 Knee Jumps
After Work-out – 1 km Running, Stretching
Day 1 – Monday - Chest
• Pushups – 3x20
• Flys – 3x20
• Supported Bench Press – 3x20
• Barbell Bench Press – 3x20
• Cable Crossovers – 3x20
• Dumbbell Incline Bench Press – 3x20
• Barbell Decline Bench Press – 3x20
• Dumbbell Overhead Pullover – 3x20
Day 3 – Wednesday - Back
• Pullups – 3x20
• Seated Cable Row – 3x20
• Barbell Deadlift – 3x20
• Lat Pulldown – 3x20
• Dumbbell Bent Over – 3x20
• Barbell Bent Over – 3x20
• Back Flys – 3x20
• Hyperextension – 3x20
Day 5 – Friday - Shoulders
• Dumbbell Front Raise – 3x20
• Dumbbell Lateral Raise – 3x20
• Arnold Press – 3x20
• Dumbbell Bent-Over Raise – 3x20
• Dumbbell Bent-Over Skis – 3x20
• Shoulder Press – 3x20
• Shrugs – 3x20
• Barbell Overhead Press – 3x20
Day 2 – Tuesday - Legs
• Free Squats – 3x20
• Weighted Squats – 3x20
• Lunges – 3 Sets
• Barbell Squat – 3x20
• Leg Press – 3x20
• Seated Leg Curl – 3x20
• Leg Extension – 3x20
• Standing Calf Raise – 3x20
Day 4 – Thursday - Arms
• Barbell Bicep Curl – 3x20
• Dumbbell Hammer Curl – 3x20
• Triceps Rope Pushdown – 3x20
• Biceps Rope Pushup – 3x20
• Dumbbell Triceps Extension – 3x20
• Parallel Dips – 3x20
• Barbell Decline Overhead Curl – 3x20
• Seated Curls – 3x20
Day 6 – Saturday - Core
• Crunches – 3x20
• Leg Raise – 3x20
• Russian Twist – 3x20
• Side Leg Raise – 3x20
• Side Heel Touch – 3x20
• Mountain Climbers – 3x20
• Weighted Side Touch – 3x20
• Machine Twist – 3x20