Workout

*Minimum Requirement for every muscle group is 3sets

Time on hand for each day: 3hours

HIIT workout:
Repeat the below 2times
Exercises Time (minutes)
Pushups Failure
Jumping jacks 1
High knees 1
Side jumps 1
Mountain climbers 1
Jump squats 1
Plank shoulder touch 1
Burpees 1
Plank low to high 1
Plank 1

Lastly 15mins of jump rope

Push:
Chest:
Exercises Sets
Incline dumbell bench press 5
Upper cable-crossover 4
Middle cable-crossover 5
Seated high chest press machine Drop set
Total time required: 47.5 mins

Shoulders:
Exercises Sets
Overhead press 3
Dumbell scoop-press 3
Lateral raises 3
Facepulls 4
Reverse flys 4
Seated 90 degree reverse fly 4
Total time required: 66.5 mins

Triceps:
Exercises Sets
Skull crushers 3
Overhead tricep extensions 3
Tricep pull down 3
Total time required: 28 mins

Time required to complete entire push: 2.37hrs

Pull:
Back:
Exercises Sets
Deadlift 3
Bent rows 3
Overhand pull downs 3
Dumbell pullover 3
Lat pushdown 3
Seated rows 3
Facepulls 3
Total time required: 75.5 mins
Biceps:
Exercises Sets
Cheat curls 3
Barbell curls 3
Leaning back on bench dumbell curls 3
Preacher curls 3
Wide dumbell curls 3
Brachialis dumbell to the chest curl 3
Reverse curls 3
Total time required: 66mins

Total time required to complete pull: 2.36hr

Meet Prep Workout

Push 1 Pull 1 Legs 1 Push 2 Pull 2 Legs 2
Bench press Bench press Bench press Deadlifts
Deadlifts Deadlifts Squat Squat Squat

Tips:
• practice with commands
• Warm up properly
Accessories:
Push:
• Seated chest press
• Dumbell bench press
• Overhead press
• Dips
• Close grib bench
Pull:
• paused deadlifts
• RDL's
• Dumbell carrier
• Dead hang
Legs:
• Hip thrust
• Leg press
• Sumo dumbell deadlift

Meet prep
15 day program (20/8/22)
Main lift Accessories
Squat - 110kg Leg press, leg curl, RDL, Calves
Bench - 75kg Incline bench, OHP, Close grip bench, push down
Deadlift - 160kg Pull up, pull down, shrug, BBR
RPF, CFP, B.curls, wrist curls, wrist roll

Saturday Sunday Monday Tuesday Wednesday Thursday

P.Squat 75kg (6x7) + leg press + L.curls + RDL + calve raise S.Bench 60kg (6x7)
+ I.Bench + OHP 10kg (5x8) + reverse fly + C.G.Bench (10-12.5-15-17.5x3)kg + Tricep
Pushdown + Wrist roll P.Deadlift 127kg (3x5) + pull up (5x10) + Convo. Dead 125kg
(4x5) + Shrug + B.Curl + W.curl Squat 100kg (6x4) + leg press + L.Curl + RDL +
calve raise Bench 67.5kg (6x4) + OHP (6X6) + dips (5x10) + tricep push down + wrist
roll Deadlift 135kg (6x4) + pull up (5X10) + lat pull down + BBR + Shrug + hang
First week report:
288.182 kg


Sumo deadlift + RDL + Leg curl + leg press + calves