DAY 3- BACK/FOREARMS/CARDIO

(WEDNESDAY)
WORKOUT PLAN
BACK

 EXERCISE 1- Bend over barbell rows 3 sets of 6-8 reps + drop set of 8-10 reps on last set.
 EXERCISE 2 Bend over close grip rows 3 sets of 6-8 reps + drop set of 8-10 reps on last set.
 EXERCISE 3- Reverse grip lat pull down(Supinated) 3 sets of 8-10 reps Superset with V handle lat
pull down 8-10.
 EXERCISE 4- Wide grip pullups 3 sets of 8-10 reps superset with SEATED neutral grip wide cable
rows 8-10 reps.
 EXERCISE 5- Traps rear Delts pull 3 sets of 10-12 reps superset with Straight arm lat push down
10-12 reps
FOREARMS

 EXERCISE 1- Barbell Wrist curls (Palm up) 3 sets of 12-15 reps.

 EXERCISE 2- Reverse Barbell Wrist curls 3 sets of 12-15 reps.
 EXERCISE 3- Standing pronated grip Barbell bicep curls 10-12 reps -Each side (Wrist downwards
& Wrist upwards).
CARDIO

 15 mins of HIIT cardio- 3 min medium pace and 1 min sprint, REPAET 4 TIMES
 DAY 6- BICEPS/TRICEPS/CARDIO
(SATURDAY)
WORKOUT PLAN
BICEPS + TRICEPS

 EXERCISE 1- Barbell curls 3 sets of 6-8 reps + Drop set of 10-12 reps on last set.
 EXERCISE 2- Triceps skull crusher 3 sets of 6-8 reps + Drop set of 10-12 reps on last set.
 EXERCISE 3- Inclined bench lying dumbbell curls superset with rope push downs 3 sets of 8-10
reps.
 EXERCISE 4- Hammer curls superset with overhead dumbbell triceps extension 3 sets of 8-10
reps.
 EXERCISE 5- Single arm preacher curl superset with Reverse grip pulley push down 3 sets of 8-
10 reps.
 EXERCISE 6- Lying concentration curls superset with dumbbell triceps kickbacks 3 sets of 8-10.
CARDIO

 15 mins of HIIT cardio- 3 min medium pace and 1 min sprint, REPAET 4 TIMES
 DAY 2- CHEST/ABS/CARDIO
(TUESDAY)
WORKOUT PLAN
ABS

 Ab routine 3 sets - 50 crunches+20 side crunches (EACH side) + 20 leg raises+ 10 cross crunch
(EACH sides).
CHEST

 EXERCISE 1- Barbell Bench press 3 sets of 6-8 reps + drop set of 8-10 reps on last set.
 EXERCISE 2- Inclined dumbbell press 6-8 reps + drop set of 8-10 reps on last set
 EXERCISE 3- Flat Bench Dumbbell flys superset with Dumbbell pullover 3 sets of 10-12 reps.
 EXERCISE 4- Decline smith machine presses 3 sets of 8-10 reps.
 EXERCISE 5- Wide grip chest dips super set with peck-deck flys 3 sets of 10-12 reps.
 EXERCISE 6- Cable cross presses super set with upper chest cable cross + declined body weight
push ups 3 sets of 10-12 each exercise.
CARDIO

 15 mins of HIIT cardio- 3 min medium pace and 1 min sprint, REPAET 4 TIMES
 DAY 1- LEGS (MONDAY)
WORKOUT PLAN
FOAM ROLLING 5 MINS

CALVES

 EXERCISE 1- Standing calves raises on a machine or Smith machine (3 sets of 10-12 reps), 1 Min
rest in between sets.
 EXERCISE 2- Seated calves raises (3 sets of 10-12 reps), 1 Min rest in between sets
 EXERCISE 3- Single leg calves raise (3 sets of 10-12 reps+ drop set of FALIURE reps on last set), 1
Min rest in between sets
QUADS, GLUETS AND HAMSTRING

 EXERCISE 1- Barbell squats (3 sets of 6-8 reps+ drop set of 10-12 reps on last set), 1:30-2 Min
rest in between sets.
 EXERCISE 2- Sumo deadlifts (3 sets of 6-8 reps), 1:30-2 Min rest in between sets.
 EXERCISE 3- Walking barbell lunges (3 sets of 8-10 reps per leg or 16-20 reps total), 1 Min rest in
between sets.
 EXERCISE 4- Leg extension superset with lying leg curls (3 sets of 8-10 reps), 1 Min rest in
between sets.
 EXERCISE 5- Stiff leg deadlift (3 sets 10-12 reps), 1-1:30 Min rest in between sets.
 DAY 5- SHOULDERS/ABS/CARDIO
(FIRDAY)
WORKOUT PLAN
SHOULDERS

 EXERCISE 1- Barbell Military presses 3 sets of 6-8 reps with a drop set of 8-10 reps on last set.
 EXERCISE 2- Seated dumbbell presses 3 sets of 6-8 reps with a drop set of 8-10 reps on last
set.
 EXERCISE 3- Seated side lateral raises 3 sets 10 - 12 reps super set with inclined dumbbell front
raises 10-12 reps.
 EXERCISE 4- Inclined bench rear Delt dumbbell rows superset with Barbell wide upright rows 3
sets of 10-12 reps.
 EXERCISE 5- Bend over rear Delt barbell rows superset with pec-deck reverse flys 3 sets of 10-
12 reps.
 EXERCISE 6- Barbell shrugs 3 sets of 8-10 reps.
 EXERCISE 7- Neutral grip dumbbell shrugs 3 sets of 10-12 reps.
ABS

 EXERCISE 1- Decline weighted crunches superset with Decline leg raises 3 sets of 10-12 reps.
 EXERCISE 2- Lying oblique twist superset with hanging leg raises 3 sets of 10-12 reps.

CARDIO

 15 mins of HIIT cardio- 3 min medium pace and 1 min sprint, REPAET 4 TIMES
 WORKOUT OVERVIEW
WORKOUT SPLIT
Monday- Foam rolling + Legs.
Tuesday- Chest, Abs and cardio.
Wednesday- Back, forearms and cardio.
Thursday- Active recovery day- 30 mins cardio.
Friday- Shoulders, Abs and cardio.
Saturday- Arms (Biceps+ Triceps) and cardio.
Sunday- Active recovery day- 30 mins cardio.

CHANGE IN TRAINING
WEEK 1- WEEK 8 = Follow the exact same workout principle as shown in the exercise videos. (note: Only
the weights on the bar will increase as you will be gaining strength and mass week by week)
WEEK 9-WEEK 12= Add a double drop set on the exercises where single drop set was performed in the
WEEK 1- WEEK 8.