Nayan Mass Building Workout

Monday - LEGS & UPPER ABS Tuesday - Chest & LOWER ABS

EXCERSIZE SETS REPS EXCERSIZE SETS REPS

Free Squat 1 100 Push Up 1 100

Weight Squat 4 14, 12, 10, 8 Inclined Bench Press 4 14, 12, 10, 8

Front Weight Squat 3 12, 10, 8 Inclined Fly 4 14, 12, 10, 8

Lunges 3 12, 10, 8 Cable Cross 4 14, 12, 10, 8

Leg Extension 4 14, 12, 10, 8 Bench Press 4 14, 12, 10, 8

Leg Curl 4 14, 12, 10, 8 Flat Dumbell Fly 4 14, 12, 10, 8

Calf Raise 1 200 Dumbell Pullover 4 14, 12, 10, 8

Dead Lift 3 12, 10, 8 Forearms 3 12, 10, 8

Forearms 3 12, 10, 8 Leg Raise - 200

Sit Ups - 250

Wednesday - Deltoid Thursday - Lats & UPPER ABS

EXCERSIZE SETS REPS EXCERSIZE SETS REPS

Front Press 4 14, 12, 10, 8 Chin Ups 4 14, 12, 10, 8
Back Press 4 14, 12, 10, 8 Lat Pull Down 4 14, 12, 10, 8
DumbellPress 4 14, 12, 10, 8 Reverse Lat Pull Down 3 12, 10, 8
Arnold Press 4 14, 12, 10, 8 Ground Rowing 4 14, 12, 10, 8
Side Lateral Raise 4 14, 12, 10, 8 One Hand Dumbbell Rowing 4 14, 12, 10, 8
Front Lateral Raise 4 14, 12, 10, 8 Dead Lift 4 14, 12, 10, 8
Upright 5 14, 12, 10, 8, 8 Forearms 3 12, 10, 8
Forearms 3 12, 10, 8 Sit Ups - 250

Friday - Triceps, Biceps & LOWER ABS Saturday - Cardio

EXCERSIZE SETS REPS EXCERSIZE SETS REPS

TRICEPS Cardio 1 20m

Dips 1 50 Forearms 3 12, 10, 8

Lying Triceps 4 14, 12, 10, 8

Decline Lying Triceps 3 12, 10, 8

Overhead Bumble 4 14, 12, 10, 8

Back Dips 4 14, 12, 10, 8

Press Down 4 14, 12, 10, 8

French Curl 5 14, 12, 10, 8, 8

BICEPS

Preacher Curl 3 12, 10, 8

Dumbell Preacher Curl 3 12, 10, 8

Barbell Curl 4 14, 12, 10, 8

Alternate Dumbell Curl 4 14, 12, 10, 8

Spider Curl 3 12, 10, 8

Concentration Curl 4 14, 12, 10, 8

Hammer Curl 4 14, 12, 10, 8

Forearms 3 12, 10, 8

Leg Raise - 200