NAME - PAWAN

FAT LOSS + HYPERTROPHY

NOTE –
1. IF YOU WANT TO SKIP GYM DUE TO ANY REASON SKIP THE CARDIO DAY
2. ATLEAST TRY TO PERFORM WORKOUT 4 DAYS A WEEK

Day-1(LEGS)
Warmup - https://www.youtube.com/watch?v=YAPloaFQF0E

Excercises-

1. LEG PRESS – 3 sets – 15 reps(EACH LEG)

Youtube Link - https://www.youtube.com/watch?v=IZxyjW7MPJQ&t=22s

2. Leg Extension- –3 Sets - 15 reps(EACH LEG) EVERY SET

Youtube Link - https://www.youtube.com/watch?v=YyvSfVjQeL0

3. LEG CURLS -- 3 sets – 8-12 REPS

Youtube Link - https://www.youtube.com/watch?v=1Tq3QdYUuHs&t=26s

4. Free Squats-- – 3 sets – 8-12 REPS

Youtube Link - https://www.youtube.com/watch?v=aclHkVaku9U

5. MACHINE CALF RAISE -– 3 sets – 20 REPS

Youtube Link - https://www.youtube.com/watch?v=JbyjNymZOt0&t=23s

CROSS TRAINER/SKIPPING/RUNNING/Cycling – 20 MINS

Day-2(PUSH)
Warmup Up - https://www.youtube.com/watch?v=6kjHNQT7DIQ

Excercises

1. MACHINE CHEST PRESS --– 3 Sets – 12 -15 Reps

Youtube Link - https://www.youtube.com/watch?v=xUm0BiZCWlQ&t=55s

2. Machine Chest Fly --– 3 Sets – 12 -15 Reps

Youtube Link - https://www.youtube.com/watch?v=Z57CtFmRMxA

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 3. Wall Pushups/Inclined Pushups--– 3 Sets – 12 -15 Reps

Youtube Link – https://www.youtube.com/watch?v=b01muAD0_NI

https://www.youtube.com/watch?v=3WGP7sn2_OI

4. MACHINE SHOULDER PRESS--– 3 Sets – 12 -15 Reps

Youtube Link – https://www.youtube.com/watch?v=Wqq43dKW1TU&t=18s

5. CABLE TRICEP PUSHDOWN--- 3 Sets -12-15 Reps

Youtube Link – https://www.youtube.com/watch?v=8WL0m0vLAPo

6. MACHINE TRICEP PRESS --- 3 Sets -12-15 Reps

Youtube Link – https://www.youtube.com/watch?v=yPohcZXCZSc

CROSS TRAINER/SKIPPING/RUNNING/CYCLING – 20 MINS

Day-3(CARDIO)
Warmup Up - https://www.youtube.com/watch?v=6kjHNQT7DIQ

CYCLING – 20 MINS

CROSS TRAINER – 20 MINS

RUNNING – 20 MINS

Day-4(PULL)
Warmup - https://www.youtube.com/watch?v=6kjHNQT7DIQ&t=5s

1. Lat Pull-down – 3 Sets-8-12 reps

Youtube - https://www.youtube.com/watch?v=X5n55mMqSUs

2. Machine Row – 3 Sets – 8-12 reps

Youtube - https://www.youtube.com/watch?v=w49UGytisik

3. V-Bar Cable Row -3 Sets – 12-15 reps

Youtube - https://www.youtube.com/watch?v=7BuoyPcW_tE

4. Supine Grip Lat Pull-down -3 Sets – 12-15 reps

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Youtube - https://www.youtube.com/watch?v=xGry1qnYu38&t=19s

5. CABLE BICEP CURLS--- 3 Sets -12-15 Reps

Youtube Link – https://www.youtube.com/watch?v=AsAVbj7puKo&t=6s

6. PREACHER CABLE BICEP CURLS --- 3 Sets -12-15 Reps

Youtube Link – https://www.youtube.com/watch?v=LdCm4mTVkUI

CROSS TRAINER/SKIPPING/RUNNING/Cycling – 20 MINS

Day-5(ABS)
Warmup - https://www.youtube.com/watch?v=6kjHNQT7DIQ&t=5s

1. Crunches Machine – 3 sets – 20 rep

Youtube Link - https://www.youtube.com/watch?v=_O1xunCfYEM

2. Knee Plank -3sets – 1 mins

Youtube link- https://www.youtube.com/watch?v=Of0YDiN9p00

3. Inclined Mountain Climbers– 3 sets -20 reps

Youtube Link- https://www.youtube.com/watch?v=k9gIRRYPrP4

4. Scissors-3 sets –Reps Until Failure

Youtube link - https://www.youtube.com/watch?v=WoNCIBVLbgY

5. Leg Raises -3 sets- Reps until Failure

Youtube Link - https://www.youtube.com/watch?v=JB2oyawG9KI

6. Heel Touches -3 Sets- Reps Until Failure

Youtube Link- https://www.youtube.com/watch?v=9KIRT-5PMJU

7. Russian Twists -3 Sets –Reps Until Failure

Youtube Link- https://www.youtube.com/watch?v=KJbMeSAAZVI

CROSS TRAINER/SKIPPING/RUNNING/Cycling – 20 MINS

Day-6(CARDIO)
Warmup Up - https://www.youtube.com/watch?v=6kjHNQT7DIQ

CYCLING – 20 MINS

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CROSS TRAINER – 20 MINS

RUNNING – 20 MINS

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