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  • Hardik

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    abhinandanlohokare
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    The document outlines a weekly workout routine that includes exercises for different muscle groups each day. Monday focuses on chest and triceps, Tuesday on pull-ups and biceps, Wednesday on shoulders, Thursday on legs, and Friday and Saturday include bodyweight exercises like pushups, pull-ups, and skipping with rest periods. Each workout begins with the same warmup exercises and consists of 2-3 targeted exercises performed for sets of 10-20 repetitions.

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    The document outlines a weekly workout routine that includes exercises for different muscle groups each day. Monday focuses on chest and triceps, Tuesday on pull-ups and biceps, Wednesday on shoulders, Thursday on legs, and Friday and Saturday include bodyweight exercises like pushups, pull-ups, and skipping with rest periods. Each workout begins with the same warmup exercises and consists of 2-3 targeted exercises performed for sets of 10-20 repetitions.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    5 views3 pages

    Hardik

    Uploaded by

    abhinandanlohokare
    The document outlines a weekly workout routine that includes exercises for different muscle groups each day. Monday focuses on chest and triceps, Tuesday on pull-ups and biceps, Wednesday on shoulders, Thursday on legs, and Friday and Saturday include bodyweight exercises like pushups, pull-ups, and skipping with rest periods. Each workout begins with the same warmup exercises and consists of 2-3 targeted exercises performed for sets of 10-20 repetitions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    Daily WorkOut

    Monday
    1. Warmup :-

    1)Setups, 2)Handrotation, 3)Neckrotation, 4)Knee to Chest, 5)Skeeping

    2.Chest WorkOut :-

    1)Normal Pushups (20)

    2)Incline Pushups (20)

    3)Deincline Pushups (20)

    4)Pseudo Pushups (20)*

    5)Explosive Pushups*

    3.Tricep WorkOut :-

    1)Daimond Pushups (20)

    2)Tricep Extentions (20)

    3)Tricep Dips (20)

    Tuesday
    1. Warmup :-

    1)Setups, 2)Handrotation, 3)Neckrotation, 4)Knee to Chest, 5)Skeeping

    2.Pull-ups WorkOut :-

    1)Normal Pull-ups (10)*2

    2)Wide Pull-ups (10)*2

    3.Biceps WorkOut :-

    1
    1)Dumblus (10)*2

    2)Chin-ups (10)*2

    Wednesday
    1. Warmup :-

    1)Setups, 2)Handrotation, 3)Neckrotation, 4)Knee to Chest, 5)Skeeping

    2.Shoulder WorkOut :-

    1)Pike pushups (10)*2

    2)Planche Leans (10)*2

    3)Lateral Raises (10)*2 Each_Side

    Thursday
    1. Warmup :-

    1)Setups, 2)Handrotation, 3)Neckrotation, 4)Knee to Chest, 5)Skeeping

    2.Legs WorkOut :-

    1)Normal Squats (10)*2

    2)Side -to-Side Jump Squats (10)*2

    3)Front -to- back Junp Squats (10)*2

    Friday
    1. Warmup :-

    1)Setups, 2)Handrotation, 3)Neckrotation, 4)Knee to Chest, 5)Skeeping

    2. 20 min Skeeping

    3. 10 min Break

    2
    4. 20 min Pushups

    Saturday
    1. Warmup :-

    1)Setups, 2)Handrotation, 3)Neckrotation, 4)Knee to Chest, 5)Skeeping

    2. 20 min Skeeping

    3. 10 min Break

    4. 20 min Pull-ups

    Saturday
    1. Warmup :-

    1)Setups, 2)Handrotation, 3)Neckrotation, 4)Knee to Chest, 5)Skeeping

    And Rest..

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