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  • Daily Schedule-Diet and Workout For Fat Loss and Muscle Toning

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    Vijay Shanbhag
    29 views15 pages
    This document outlines Y hiremath's daily diet and workout schedule for 12 weeks aimed at fat loss and muscle toning. The schedule includes cardio and strength training exercises targeting different muscle groups each day, along with sets, reps and rest periods. The diet lists macronutrient goals of proteins, carbs and calories and notes there is no cardio on rest days. Measurements are tracked initially and every 2 weeks to monitor progress.

    Original Description:

    Sample workout and diet

    Original Title

    Diet

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    This document outlines Y hiremath's daily diet and workout schedule for 12 weeks aimed at fat loss and muscle toning. The schedule includes cardio and strength training exercises targeting different muscle groups each day, along with sets, reps and rest periods. The diet lists macronutrient goals of proteins, carbs and calories and notes there is no cardio on rest days. Measurements are tracked initially and every 2 weeks to monitor progress.

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    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
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    Download as xls, pdf, or txt
    29 views15 pages

    Daily Schedule-Diet and Workout For Fat Loss and Muscle Toning

    Uploaded by

    Vijay Shanbhag
    This document outlines Y hiremath's daily diet and workout schedule for 12 weeks aimed at fat loss and muscle toning. The schedule includes cardio and strength training exercises targeting different muscle groups each day, along with sets, reps and rest periods. The diet lists macronutrient goals of proteins, carbs and calories and notes there is no cardio on rest days. Measurements are tracked initially and every 2 weeks to monitor progress.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    of 15

    Name Y hiremath

    Daily Schedule- Diet and workout for Fat Loss and Mus
    Week: 12.03.2019
    Diet Plan
    Time Daily Mon

    5:00 AM

    5:30 AM

    6:00 AM

    6:30 AM

    7:00 AM

    7:30 AM

    8:00 AM

    8:30 AM
    9:00 AM

    9:30 AM

    10:00 AM Battle Rope-10minutes or running


    10:30 AM 2 sets Abs ( 20 reps each) :Crunches, Leg
    Raises, Cable crunches

    Chest & Shoulders:


    Super Set:
    Bench Press and Dumbell shoulder
    Press: 5*15,12,10,8,Failure
    Triset:
    Inclined dumbell Press, Side Lateral
    dumbell Raise, Assisted parallel bar dips
    5*15,12,10,8, Failure
    Note: Parallel dips each set till failure

    Drop Set:
    Dumbell Flys and Up right row-
    3*15,12,10.

    11:00 AM Finishers: Super Set


    Push Ups: 2 sets - each till failure.

    Front Dumbell raise: 2 Sets -each till


    failure.

    Rest btwn sets: 20 to 30Secs

    Post Workout Cardio:

    15min high intensity run


    11:30 AM

    12:00 PM
    12:30 PM
    1:00 PM
    1:30 PM
    2:00 PM
    2:30 PM
    3:00 PM
    3:30 PM
    4:00 PM
    4:30 PM
    5:00 PM
    5:30 PM
    6:00 PM
    6:30 PM
    7:00 PM
    7:30 PM
    8:00 PM
    8:30 PM
    9:00 PM
    9:30 PM
    10:00 PM

    10:30 PM

    Macro Nutrients
    Proteins ( gms)
    Carbs( gms)
    Calories ( approx)
    Goal: Fat loss and Muscle Toning

    oss and Muscle toning


    Start Time:
    Tra
    Tue Wed
    No Cardio Day

    2 sets Abs ( 30 reps each) :Planks (5min total),


    Bench Leg Raises, Medicine Ball side twists
    Legs and Triceps: Warmup Cardio- High Intensity ( max speed at
    Free Squats- 30 reps in total _ for Warmup which u can run)10minutes.

    Super Set: 2 sets Abs ( 20 reps each) : Crunches, Leg Raises,


    Barbell Squats & Hamstring Extension- Side Twist using medicine ball.
    5*15,12,12,10,Failure
    Back and Biceps:
    Normal Sets:
    Dumbell Lunges: 5 sets- Gym floor walk- Each Lat pull Front: Total 30 Reps wide grip * 3 sets
    set 2 rounds walk
    Super Set:
    Seated Leg Press- 5*25,20,15,15,12 Barbell Curls- Shoulder level grip & Lat Pull
    ( back) 5*20,18,15,12,10
    Hack Squat: 5*20,18,15,12,10
    Tri Sets:
    Super Set: Preacher Bench Curls, Bent over Barbell Rows
    Leg Extension & Calf Raises- 5 & Hammer Curls- 5*15,12,10,8,6
    Sets*20,18,15,12,10.
    Drop Set:
    Super Set: Incline bench seated biceps dumbell curls &
    Tricep Press Down and Over head Dumbell Lat Cable Rowing- 3*15,12,10
    Extension- 5*15,12,12,10,8.
    Finishers: Super Set
    Normal Set: Concentration Curls: 3*15,12,10
    Tricep Kick backs: 3*15,12,10
    Seratus Pull: 3*20,18,15
    Super Set:
    Reverse close grip Forearm curls: 3 * failure set
    Bench Dips & Rope Extension:
    5*20,18,15,12,10 Rest between each set 20 to 30 Secs

    Rest btwn sets: 20 to 30 Secs for triceps.. for


    legs 45 secs
    5:00 AM
    Training Schedule
    Thu Fri
    No Cardio Day

    2 sets Abs ( 30 reps each) :Planks (5min total),


    Bench Leg Raises, Medicine Ball side twists
    Battle Rope-10minutes or running Legs and Triceps:
    Free Squats- 30 reps in total _ for Warmup
    2 sets Abs ( 20 reps each) :Crunches, Leg Raises,
    Cable crunches Super Set:
    Barbell Squats & Leg Abductor & adductor-
    Chest & Shoulders: 5*15,12,12,10,Failure
    Super Set:
    Dumbell Bench Press and Military Press (back): Normal Sets:
    5*15,12,10,8,Failure Dumbell Lunges: 5 sets- Gym floor walk- Each set
    Triset: 2 rounds walk
    Inclined dumbell Press, Side Lateral dumbell
    Raise, Assisted parallel bar dips Seated Leg Press- 5*25,20,15,15,12
    5*15,12,10,8, Failure
    Note: Parallel dips each set till failure Hack Squat: 5*20,18,15,12,10

    Super Set:
    Drop Set:
    Leg Extension & Calf Raises- 5
    Dumbell Flys and Up right row- 3*15,10,8
    Sets*20,18,15,12,10.
    Finishers: Super Set Super Set:
    Push Ups: 2 sets - each till failure. Tricep Rope Press Down and Single hand dumbell
    Extension- 5*15,12,12,10,8.
    Reverse Pec Fly Machine: 2 Sets -each till failure.
    Normal Set:
    Rest btwn sets: 20 to 30Secs Tricep Kick backs: 3*15,12,10

    Post Workout Cardio: Super Set:

    15min high intensity run Bench Dips & Rope Extension: 5*20,18,15,12,10

    Rest btwn sets: 20 to 30 Secs for triceps.. for legs


    45 secs
    Sat Sun
    Warmup Cardio- High Intensity ( max speed at which
    u can run)10minutes.

    2 sets Abs ( 20 reps each) : Crunches, Leg Raises,


    Side Twist using medicine ball.

    Back and Biceps:

    Lat pull Front: Total 30 Reps wide grip * 3 sets

    Super Set:
    Dumbell Curls- Shoulder level grip & Lat Pull
    ( back) 5*20,18,15,12,10

    Tri Sets:
    Preacher Bench Curls, Bent Dumbell Row &
    Hammer Curls- 5*15,12,10,8,6 You will rest this day

    Normal Set:
    Lat Cable Rowing- 4*15,12,10,8.

    Finishers: Super Set


    Concentration Curls: 3*15,12,10

    Seratus Pull: 3*20,18,15

    Reverse close grip Forearm curls: 3 * failure set

    Rest between each set 20 to 30 Secs

    Post Workout Cardio:

    15min high intensity run


    email sharmila9396@gmail.com
    Keep this log Measurments for Tracking Results
    End of
    Start of Diet and Training Week 2 Week 4 Week 6
    Waist Size

    Weight

    Biceps Width

    Thighs width( centre of thigh)

    Abdomen Width ( Take same


    as waist measured)- 1 Inch
    above navel
    Week 8

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