Scribd Logo
Upload

Welcome to Scribd!

  • 8 views

    Training Plan Advanced

    Uploaded by

    Himanshu
    This document outlines a 6 day workout plan that focuses on different muscle groups each day, including legs, chest, back, shoulders, and arms. Each workout lists the exercises in order and recommended rep ranges for 5 sets of each exercise, designed to push muscles to failure. The plan instructs taking weight heavy enough to reach failure in the given rep ranges and increasing weight each week. Rest days are scheduled for days 4 and 7 of the week. Adherence to the diet and workout plan as well as weekly progress photos are requested.

    Copyright:

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

    You might also like

    Training Plan Advanced

    Uploaded by

    Himanshu
    8 views4 pages
    This document outlines a 6 day workout plan that focuses on different muscle groups each day, including legs, chest, back, shoulders, and arms. Each workout lists the exercises in order and recommended rep ranges for 5 sets of each exercise, designed to push muscles to failure. The plan instructs taking weight heavy enough to reach failure in the given rep ranges and increasing weight each week. Rest days are scheduled for days 4 and 7 of the week. Adherence to the diet and workout plan as well as weekly progress photos are requested.

    Original Description:

    Training plan for muscle gain fat loss

    Original Title

    Training plan advanced

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document outlines a 6 day workout plan that focuses on different muscle groups each day, including legs, chest, back, shoulders, and arms. Each workout lists the exercises in order and recommended rep ranges for 5 sets of each exercise, designed to push muscles to failure. The plan instructs taking weight heavy enough to reach failure in the given rep ranges and increasing weight each week. Rest days are scheduled for days 4 and 7 of the week. Adherence to the diet and workout plan as well as weekly progress photos are requested.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    8 views4 pages

    Training Plan Advanced

    Uploaded by

    Himanshu
    This document outlines a 6 day workout plan that focuses on different muscle groups each day, including legs, chest, back, shoulders, and arms. Each workout lists the exercises in order and recommended rep ranges for 5 sets of each exercise, designed to push muscles to failure. The plan instructs taking weight heavy enough to reach failure in the given rep ranges and increasing weight each week. Rest days are scheduled for days 4 and 7 of the week. Adherence to the diet and workout plan as well as weekly progress photos are requested.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 4

    Workout Plan

    Day 1 Day 2 Day 3 Day 5 Day 6


    (Legs + Abs) (Chest + Triceps) (Hams + Calf) (Back + Biceps) (Shoulder)
    Leg Raise Flat Bench Press Leg Curls Lat Pull Down Over Head
    Dumbbell Press
    Rep range: Rep range: Rep range: Rep range: Rep range:
    1st set = 20 reps 1st set = 15 reps 1st set = 12 reps 1st set = 15 reps 1st set = 20 reps
    2nd set = 20 reps 2nd set = 12 reps 2nd set = 12 reps 2nd set = 12 reps 2nd set = 20 reps
    3rd set = 20 reps 3rd set = 10 reps 3rd set = 12 reps 3rd set = 10 reps 3rd set = 20 reps
    4th set = 8 reps 4th set = 12 reps 4th set = 8 reps 4th set = 20 reps
    5th set = 12 reps 5th set = 6 reps
    6th set = 12 reps
    Sit Ups Incline Bench Press Reverse Leg Both Hand Over Head Barbell
    Extension Dumbbell Row Press
    Rep range: Rep range: Rep range: Rep range: Rep range:
    1st set = 20 reps 1st set = 15 reps 1st set = 12 reps 1st set = 15 reps 1st set = 15 reps
    2nd set = 20 reps 2nd set = 12 reps 2nd set = 12 reps 2nd set = 12 reps 2nd set = 12 reps
    3rd set = 20 reps 3rd set = 10 reps 3rd set = 12 reps 3rd set = 10 reps 3rd set = 10 reps
    4th set = 8 reps 4th set = 12 reps 4th set = 8 reps 4th set = 8 reps
    Concentrate on breathing 5th set = 6 reps
    *Against gravity: Exhale (up)
    *Towards gravity: Inhale
    (down)
    Squats (Full Range) Decline Bench Stiff Leg Deadlift Deadlift Dumbbell Lateral
    Press Raise
    Rep range: Rep range: Rep range: Rep range: Rep range:
    1st set = 15 reps 1st set = 15 reps 1st set = 15 reps 1st set = 15 reps 1st set = 15 reps
    2nd set = 12 reps 2nd set = 12 reps 2nd set = 12 reps 2nd set = 12 reps 2nd set = 12 reps
    3rd set = 10 reps 3rd set = 10 reps 3rd set = 10 reps 3rd set = 10 reps 3rd set = 10 reps
    4th set = 8 reps 4th set = 8 reps 4th set = 8 reps 4th set = 8 reps 4th set = 8 reps
    5th set = 6 reps 5th set = 6 reps
    Front Squats Scoop Kneeling Squats Seated Row Cable Lateral Raise
    Rep range: Rep range: Rep range: Rep range: Rep range:
    1st set = 15 reps 1st set = 15 reps 1st set = 12 reps 1st set = 15 reps 1st set = 15 reps
    2nd set = 12 reps 2nd set = 12 reps 2nd set = 12 reps 2nd set = 12 reps 2nd set = 15 reps
    3rd set = 10 reps 3rd set = 10 reps 3rd set = 12 reps 3rd set = 10 reps 3rd set = 15 reps
    4th set = 12 reps 4th set = 8 reps
    5th set = 6 reps
    Leg Press Cable Cross/Pec Standing Calf Raise Shrug Upright Row
    Dec
    Rep range: Rep range: Rep range: Rep range: Rep range:
    1st set = 15 reps 1st set = 15 reps 1st set = 15 reps 1st set = 15 reps 1st set = 15 reps
    2nd set = 12 reps 2nd set = 12 reps 2nd set = 15 reps 2nd set = 12 reps 2nd set = 12 reps
    3rd set = 10 reps 3rd set = 10 reps 3rd set = 15 reps 3rd set = 10 reps 3rd set = 10 reps
    4th set = 15 reps
    5th set = 15 reps
    Leg Extension Seated Calf Raise Prone High Row Reverse Pec Dec
    Rep range: Rep range: Rep range: Rep range:
    1st set = 15 reps 1st set = 15 reps 1st set = 15 reps 1st set = 15 reps
    2nd set = 12 reps 2nd set = 15 reps 2nd set = 12 reps 2nd set = 12 reps
    3rd set = 10 reps 3rd set = 15 reps 3rd set = 10 reps 3rd set = 10 reps
    4th set = 8 reps 4th set = 15 reps
    5th set = 6 reps 5th set = 15 reps
    Walking Lunges Triceps cable Preacher Curl Reverse Cable Cross
    kickback
    Rep range: Rep range: Rep range: Rep range:
    1st set = 15 reps 1st set = 12 reps 1st set = 15 reps 1st set = 15 reps
    2nd set = 12 reps 2nd set = 12 reps 2nd set = 12 reps 2nd set = 12 reps
    3rd set = 10 reps 3rd set = 12 reps 3rd set = 10 reps 3rd set = 10 reps
    4th set = 8 reps 4th set = 12 reps 4th set = 8 reps
    Closed Grip Biceps Curl Triceps Pushdown
    Decline Bench
    Press
    Rep range: Rep range: Rep range:
    1st set = 15 reps 1st set = 15 reps 1st set = 15 reps
    2nd set = 12 reps 2nd set = 12 reps 2nd set = 12 reps
    3rd set = 10 reps 3rd set = 10 reps 3rd set = 10 reps
    4th set = 8 reps 4th set = 8 reps

    Push Down Hammer Curl


    Rep range: Rep range:
    1st set = 15 reps 1st set = 12 reps
    2nd set = 12 reps 2nd set = 12 reps
    3rd set = 10 reps 3rd set = 12 reps
    Parallel Bar Dips
    Rep range:
    1st set = 10 reps
    2nd set = 10 reps
    3rd set = 10 reps
    4th set = 10 reps
    5th set = 10 reps
    Finish with stretching Finish with stretching Finish with stretching Finish with stretching Finish with stretching

    Note:

     Take weight with which you get failure between given reps.
     Keep increasing poundage every week.
     Day 4 and Day 7 will be rest days.

    Please follow diet and workout strictly and regularly, and keep sending photographs of full body every
    week.
    Best of luck!!!
    Thanks, and regards,
    Siddhant Jaiswal & Team Unstoppablesid.

    You might also like