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  • Weight Training Day 1 (MONDAY) - Legs/Abs

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    Vahni Singh
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    The document outlines Chinmay Jain's 3-day weight training program that focuses on different muscle groups each day. Day 1 targets legs and abs with exercises like barbell squats, leg press, and hanging leg raises. Day 2 focuses on chest, shoulders, and triceps with movements such as incline dumbbell press, bench press, and tricep extensions. Day 3 works the back, biceps, forearms, and traps with deadlifts, rows, shrugs, and various curl variations. Each workout provides exercise details along with set and repetition guidelines.

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    Week 1 8

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    The document outlines Chinmay Jain's 3-day weight training program that focuses on different muscle groups each day. Day 1 targets legs and abs with exercises like barbell squats, leg press, and hanging leg raises. Day 2 focuses on chest, shoulders, and triceps with movements such as incline dumbbell press, bench press, and tricep extensions. Day 3 works the back, biceps, forearms, and traps with deadlifts, rows, shrugs, and various curl variations. Each workout provides exercise details along with set and repetition guidelines.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    68 views5 pages

    Weight Training Day 1 (MONDAY) - Legs/Abs

    Uploaded by

    Vahni Singh
    The document outlines Chinmay Jain's 3-day weight training program that focuses on different muscle groups each day. Day 1 targets legs and abs with exercises like barbell squats, leg press, and hanging leg raises. Day 2 focuses on chest, shoulders, and triceps with movements such as incline dumbbell press, bench press, and tricep extensions. Day 3 works the back, biceps, forearms, and traps with deadlifts, rows, shrugs, and various curl variations. Each workout provides exercise details along with set and repetition guidelines.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 5

    CHINMAY JAIN

    Weight Training Day 1(MONDAY) - Legs/Abs


    Exercise
    Barbell Squats Leg Press Stiff-Legged Deadlifts Lying Leg Curls Leg Extensions Flatboard rod abs rollout Hanging Leg Raises Swiss Ball Crunches Lying Cycling (LEG-compound) (LEG-compound) (LEG-hamstrings) (LEG-hamstrings) (LEG-calf) (ABS) (ABS) (ABS) (ABS) (LEG-quadriceps)

    Sets
    2 2 1 2 2 2 2 2 2 2

    Reps
    5-7 5-7 5-7 5-7 10 - 12 8 10 7-9 10 - 12 8 10 15-20

    Standing Machine CalfRaises

    TUESDAY REST DAY


    Weight Training Day 2(WEDNESDAY) Chest/Shoulders/Triceps Exercise
    Incline Dumbbell Press Flat Barbell Bench Press Wide-Grip Dips Dumbell Pullover Military barbell Press Seated Dumbbell Press Standing Side Laterals Cable Pushdowns EZ-Bar Lying Triceps SingleDumb.TricepExtension (CHEST) (CHEST) (CHEST) (RIB CAGE) (SHOULDER) (SHOULDER) (SHOULDER) (TRICEPS) (TRICEPS) (TRICEPS)

    Sets
    2 2 2 2 2 2 1 2 2 2

    Reps
    6-8 6-8 6-8 68 68 5-7 10 - 12 5-7 5-7 57

    THURSDAY HIIT CARDIO DAY (TREADMILL:20 MIN, ARC RUNNER:5 MIN, STAIR CLIMB/CYCLE:5MIN) +
    ABS Exercise
    Flatboard Weighted Crunches Sport Handle/Wood cutter Roman chairs Alternate Side Wire Bends (ABS) (ABS) (ABS) (ABS)

    Sets
    2 2 2 2

    Reps
    7-9 8 - 10 10 - 12 15-20

    FRIDAY REST DAY


    Weight Training Day 3 (SATURDAY) Back/Trapezious/Biceps/Forearms Exercise
    Deadlifts Overhand Chin-Ups Bent Over Barbell Rows Lat Pulley Pull Down Barbell Shrugs EZ Bar Trap Raises (BACK) (BACK) (BACK) (BACK) (TRAPEZIOUS) (TRAPEZIOUS) (BIC) (BIC) (BIC)

    Sets
    2 2 2 2 2 2 2 2 2 2

    Reps
    5-7 5-7 5-7 57 10 - 12 68 5-7 5-7 57 57 10 - 12

    Barbell/Dumbell Preacher Curls Concentration Curl Hammer Curl

    SeatedDumbCurls/StandingBarCurls (BIC)

    Wrist Curls forward & reverse (FOREARM)

    1+1

    SUNDAY HIIT CARDIO DAY (TREADMILL:20 MIN, ARC RUNNER:6 MIN, STAIR CLIMB/CYCLE:6MIN)

    CHINMAY JAIN

    Training Cycle #1/Day #1


    Legs/Abs
    Week Date Weight

    EXERCISE BARBELL SQUATS

    SET 1

    SET 2

    WARM UP SET 3

    SET 4

    SET 5

    Workout
    Exercise
    Barbell Squats (LEG-compound) Leg Press (LEG-compound) Stiff-Legged Deadlifts (LEG-hamstrings) Lying Leg Curls (LEG-hamstrings) Standing Machine CalfRaises (LEG-calf) Leg Extensions (LEG-quadriceps) Flatboard rod abs rollout (ABS) Hanging Leg Raises (ABS) Swiss Ball Crunches (ABS) Lying Cycling (ABS)

    Set 1
    WEIGHT REPS

    Set 2
    WEIGHT REPS

    Progression

    Workout Length __________

    COMMENTS

    Training Cycle #1/Day #2


    Chest/Shoulders/Triceps
    Week Date Weight

    EXERCISE
    Flat BB Bench Press

    SET 1

    WARM UP SET 2

    SET 3

    SET 4

    SET 5

    Workout
    Exercise
    Incline Dumbbell Press (CHEST) Flat Barbell Bench Press (CHEST) Wide-Grip Dips (CHEST) Dumbell Pullover (RIB CAGE) Military barbell Press (SHOULDER) Seated Dumbbell Press (SHOULDER) Standing Side Laterals (SHOULDER) Cable Pushdowns (TRICEPS) EZ-Bar Lying Triceps (TRICEPS) SingleDumb.TricepExtension (TRICEPS) Incline Dumbbell Press (CHEST)

    Set 1

    Set 2

    Progression

    Workout Length __________

    COMMENTS

    Training Cycle #1/Day #3


    Back/Biceps/Forearms/Trapezious
    Week Date Weight

    EXERCISE
    Deadlifts

    SET 1

    WARM UP SET 2

    SET 3

    SET 4

    SET 5

    Workout
    Exercise
    Deadlifts (BACK) Overhand Chin-Ups (BACK) Bent Over Barbell Rows (BACK) Lat Pulley Pull Down (BACK) Barbell Shrugs (TRAPEZIOUS) EZ Bar Trap Raises (TRAPEZIOUS) Barbell/Dumbell Preacher Curls (BIC) SeatedDumbCurls/StandingBarCurls (BIC) Concentration Curl (BIC) Hammer Curl (BIC) Wrist Curls forward & reverse(FOREARM)

    Set 1
    WEIGHTS REPS

    Set 2
    WEIGHTS REPS

    Progression

    Workout Length __________

    COMMENTS

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