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  • GAINER Workout Plan by Guru Mann

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    talhaqm
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    The document provides several workout combination plans and sample workout routines. It outlines 6 different workout combinations that pair the "Gainer" workout plan with other popular programs for different training goals. It then gives details on the "Gainer" workout which focuses on chest and shoulders, including sample exercises and sets/reps for the "MASS" and "DEFINITION" versions. Sample week-long schedules are also provided for each workout combination.

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    The document provides several workout combination plans and sample workout routines. It outlines 6 different workout combinations that pair the "Gainer" workout plan with other popular programs for different training goals. It then gives details on the "Gainer" workout which focuses on chest and shoulders, including sample exercises and sets/reps for the "MASS" and "DEFINITION" versions. Sample week-long schedules are also provided for each workout combination.

    Copyright:

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

    GAINER Workout Plan by Guru Mann

    Uploaded by

    talhaqm
    The document provides several workout combination plans and sample workout routines. It outlines 6 different workout combinations that pair the "Gainer" workout plan with other popular programs for different training goals. It then gives details on the "Gainer" workout which focuses on chest and shoulders, including sample exercises and sets/reps for the "MASS" and "DEFINITION" versions. Sample week-long schedules are also provided for each workout combination.

    Copyright:

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

    Workout eBook

    WORKOUT COMBINATIONS

    o Gainer with 6 Week Shredded


    o Gainer with Muscle Size 5x5
    o Gainer with Muscular 8
    o Gainer with Pure Mass
    o Gainer with Lean Mode



    GAINER WORKOUT PLAN


    Designed & Created by Guru Mann

    MONDAY
    Chest & Shoulders MASS
    TUESDAY
    ---
    WEDNESDAY
    ---
    THURSDAY
    Chest & Shoulders DEFINITION
    FRIDAY
    ---
    SATURDAY
    ---
    SUNDAY
    ---
    NOTE: You Have To Combine It With My Other Fitness Program


    Chest 1
    Chest 2
    Chest 3
    Shoulders 1
    Shoulders 2
    Shoulders 3

    MONDAY Chest & Shoulders MASS


    Exercises
    Reps/set
    Barbell Smith Bench Press
    8
    DB Incline Press
    8
    Barbell Decline Press
    8
    DB Press
    8
    Barbell Front Raise
    8
    DB Side Raise
    8

    Set
    3-4
    3-4
    3-4
    3-4
    3-4
    3-4

    NOTE: There is 2min rest in between the set.


    Chest 1
    Chest 2
    Chest 3
    Shoulders 1
    Shoulders 2
    Shoulders 3
    Shoulders 4

    THURSDAY Chest & Shoulders DEFINITION


    Exercises
    Reps/set
    Pec Fly (Pec Deck)
    16
    Cable Crossover on Stability Ball
    16
    Decline Dips
    16
    Machine Shoulder Press
    16
    Rope Front Raise
    16
    Single Hand Cable Side Raise
    16
    Rear Delt cable Fly (Optional)
    16

    NOTE: There is 2min rest in between the set.

    Designed & Created by Guru Mann || Advanced Fitness Trainer & Sports Nutritionist CERTIFIED
    Strength & Conditioning Specialist / Nutritionist Specialist CERTIFIED - California, United States

    Set
    3-4
    3-4
    3-4
    3-4
    3-4
    3-4
    3-4

    GAINER with 6 WEEK SHREDDED


    MONDAY
    TUESDAY
    WEDNESDAY
    THURSDAY
    FRIDAY
    SATURDAY
    SUNDAY

    Chest & Shoulders MASS


    Lats, Mid Back & Upper Back
    Biceps, Cardio & Abs
    Chest & Shoulders DEFINITION
    Quad, Hams & Calves
    Triceps, Cardio & Abs
    REST

    GAINER with MUSCLE SIZE 5X5


    MONDAY
    TUESDAY
    WEDNESDAY
    THURSDAY
    FRIDAY
    SATURDAY
    SUNDAY

    Chest & Shoulders MASS


    Back (Lats/Mid-Back/Lower Back)
    Biceps, Triceps & Abs
    REST
    Chest & Shoulders DEFINITION
    Legs & Traps
    REST

    GAINER with MUSCULAR 8


    MONDAY
    TUESDAY
    WEDNESDAY
    THURSDAY
    FRIDAY
    SATURDAY
    SUNDAY

    Chest & Shoulders MASS + Running


    Arms, Abs & Elliptical
    Back & Stationary Bike
    Chest & Shoulders DEFINITION + Running
    Abs & Elliptical
    Legs & Stationary Bike
    REST

    Designed & Created by Guru Mann || Advanced Fitness Trainer & Sports Nutritionist CERTIFIED
    Strength & Conditioning Specialist / Nutritionist Specialist CERTIFIED - California, United States

    GAINER with PURE MASS


    MONDAY
    TUESDAY
    WEDNESDAY
    THURSDAY
    FRIDAY
    SATURDAY
    SUNDAY

    Chest & Shoulders MASS


    Back, Biceps & Triceps
    Abs & Cardio
    Chest & Shoulders DEFINITION
    Legs & Traps
    Abs & Cardio
    REST

    GAINER with LEAN MODE


    MONDAY
    TUESDAY
    WEDNESDAY
    THURSDAY
    FRIDAY
    SATURDAY
    SUNDAY

    Chest & Shoulders MASS


    Legs, Abs & Cardio
    Arms
    Chest & Shoulders DEFINITION
    Abs & Cardio
    Back, Abs & Cardio
    REST

    Designed & Created by Guru Mann || Advanced Fitness Trainer & Sports Nutritionist CERTIFIED
    Strength & Conditioning Specialist / Nutritionist Specialist CERTIFIED - California, United States

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