WORKOUT PLAN

DAY-1 CHEST & BICEPS

NUMBER EXERCISES SETS REPS
1 FLOOR PRESS(DUMBELLS) & PUSH UPS (SUPERSET) 3 20 & 15
2 PEC DEC FLY 3 20
3 BARBELL BENCH PRESS(HEAVY) + 1 SET WITH PAUSE REPS 3+1 15
4 DECLINE DUMBELL PRESS & CHEST DIPS 4 20
5 FRONTAL RAISES FOR CHEST & INCLINE DB FLY (SUPERSET) 3 20
6 CABLE CURLS & BARBELL CURLS(SLOW ECCENTRIC) 3 12 & 10
7 SPIDER CURLS & PREACHER CURLS 3 15 &15

DAY-2 BACK & TRICEPS

NUMBER EXERCISES SETS REPS
1 PULL UPS 2 10
2 DEADLIFT (HEAVY) 4 8-15
3 BARBELL ROWING (PRONATED GRIP) & T-BAR 3 15 & 15
4 ONE ARM DB ROWING & LAT PULL DOWN 4 15 & 15
5 SEATED ROWING (12 REPS SLOW + 8 REPS FAST) 4 20
6 STIFF ARM ROWING 3 15
7 TRICEP PUSHDOWN & REVERSE TRICEP PUSHDOWN 4 15 & 15
8 SKULL CRUSHERS & BENCH DIPS 4 15& 15

DAY-3 SHOULDER & ABS

NUMBER EXERCISES SETS REPS
1 SEATED SHOULDER PRESS(BARBELL)(HEAVY) & 4 20 & 20
LATERAL RAISES(DB)
2 FRONT RAISES(NUETRAL GRIP)(DUMBELL) 3 15
3 ARNOLD PRESS 4 10-12
4 UPRIGHT ROW(BARBELL) & SHRUGS (HEAVY) 3 15 & 15
5 BENT OVER LATERAL RAISES(DUMBELLS) 4 15
6 FACE PULLS & REVERSE CRUNCHES 3 20 & 20
7 HANGING LEG RAISES AND LYING LEG RAISES 4 20
DAY-4 CHEST AND BICEPS

NUMBER EXERCISES SETS REPS

1 INCLINE BENCH PRESS & INCLINE FLY ON CABLE 3 20 & 15
2 CHEST FLY 3 20
3 FLAT DUMBELL PRESS & PUSHUPS 3 15 & 15
4 DECLINE DUMBELL PRESS & DECLINE DB FLY 4 15 & 15
5 DUMBELL CURLS(21’S) & HAMMER CURLS 3 21 & 15
6 DRAG CURLS & CONCENTRATION CURLS 3 12 & 10

DAY 5- BACK AND TRICEPS

NUMBER EXERCISES SETS REPS
1 CLOSE GRIP LATPULLDOWN & PULL UPS 4 10 & 10
2 SEATED ROWING (10 WITH LEFT , 10 WITH RIGHT, 15 WITH 3
BOTH)
3 BARBELL ROWING(HEAVY) 3 10-12
4 DUMBELL ROWING 3 15
5 TRICEP PUSHDOWN & TRICEP OVERHEAD EXTENSION 3 15 & 15
6 TRICEP KICKBACK & CLOSE GRIP BENCH PRESS 3 10 & 10

DAY 6-SHOULDER & LEGS

NUMBER EXERCISES SETS REPS
1 SEATED SHOULDER PRESS(DUMBELL) 4 20
2 LATERAL RAISES(12 REPS WITH 5KG,10 REPS WITH 7.5 KG, 8 3 12,10,8,10
REPS WITH 10KG, 10 REPS WITH 7.5 KG,12 REPS WITH 5KG) ,12
3 REAR DELT FLY & BENT OVER DUMBELL RAISE 3 15 & 15
4 BARBELL SQUATS(HEAVY) & GOBLETSQUATS(DUMBELLS) 3 15 & 15
5 LUNGES (BARBELL/DUMBELLS) & WALL SIT 4 15 EACH
LEG
6 LEG EXTENSION(10 REPS WITH RIGHT LEG THEN WITH LEFTLEG 3 10+10+10
AND THEN 10 REPS WITH BOTH THE LEGS)
7 LEG CURLS & STRAIGHT LEG DEADLIFT(SUPERSET) 3 15 & 15
8 HIP THRUSTS (HEAVY) 4 15
NOTE:-
1. DO EACH EXERCISE PROPERLY. EACH REP IS IMPORTANT. SQUEEZE YOUR MUSCLE
PROPERLY WHEN YOU CONTRACT IT AND HOLD IT FOR HALF A SECOND.THIS WILL HELP
YOU ACHIEVE A GREAT PUMP AND GOOD EFFECTS.(YOU CAN FIND EVERY EXERCISE ON
THE INTERNET OR ON MY INSTA PROFILE.)

2. EAT PROPERLY. DON’T SKIP YOUR MEALS.

3. MAKE THE NEGATIVES (WHEN YOU RELEASE THE WEIGHT) SLOW IN EACH
EXERCISE.

4. GIVE PROPER REST TO YOUR BODY. SLEEP FOR ATLEAST 8-9 HOURS ATNIGHT.

5. DRINK ATLEAST 3.5-4 LITRES OF WATER.

6. DB=DUMBELLS; RB= RESISTANCE BANDS.

GOOD LUCK
SAPAN MALIK
(CPT & CNC)