S2S PROGRAM

MUSCLE TRAINED PER WEEK –

1) BACK 2-4/WEEK
2) SHOULDER 2-6/WEEK
3) CHEST 2-3/WEEK
4) ARMS 2-3/WEEK
5) LEGS 1-2/WEEK

ACCESSORIES
STRECHING
PUSHUP- 8*12
SQUATS- 100
SITUPS- 100
PULLUPS- 3-12
CHINUPS- 3-12
5 MIN CARDIO

DAY 1: BACK AND TRICEPS

1) Lat pulldown + Rows- 4*12
2) V bar pull down- 3*11
3) Under arm pulldown- 3*12
4) Single arm triceps ext.- 4*12
5) Skull crusher- 3*10
6) Ez bar triceps cable- 3*10
7) Shrugs- 3*8-10
8) Lateral raise- 3*12

DAY 2: SHOULDER AND BICEPS

1) Barbell back press + ATW- 4*12,10,8,8
2) Barbell press + front raise- 4*12,10,8,8
3) DB shoulder press + lateral raise- 4*12
4) Machine peacher curls- 3*8-10
5) Cable curl- 7*10-12
6) Hammer curls- 3*8-10
7) SHRUGS

DAY 3: CHEST AND TRICEPS

1) Incline DB press (warm up) 2*12
Incline bench press- 3*8,8,10
2) Bench press- 4*12,10,10,8
3) Incline DB flyes- 4*12
4) Decline DB press- 4*10-12
5) Cable flyes- 4*12
6) Single arm triceps ext.- 4*12
7) Rope triceps ext.- 7*10
8) Reverse arm pulldown- 3*12
9) Lateral Raise- 3*12

DAY 4: LEGS AND BICEPS

1) Squats- 3-4*15-25
2) Leg extensions- 7*12
3) Leg curls- 7*12
4) Straight bar curls- 4*12
5) Peacher curls- 3*10
6) Hammer curls- 3*12
7) Shrugs- 3-10
8) Lateral raise- 3*12

DAY 5: BACK AND CHEST

1) V bar pull down- 3*12
2) seated rows- 3*12
3) Bent over rows- 3*10-12
4) Barbell press- 3*12
5) Incline barbell press- 3*12
6) Decline DB press- 3*12
7) lateral raise- 3*12

DIET
BREAKFAST

1) 4 eggs
2) 2 breads
3) coffee
4) 5 almond and 5 cashews
5) vitamins, ashwagandha, vitamin c
MID DAY

1) 2 bananas
2) 2 khakra

LUNCH

1) rice
2) chicken
3) yogurt

SNACKS

1) peanuts
2) banana

POST WORKOUT

1) 3 EGGS
2) WHEY 1.5 SCOUP

DINNER

1) 3 roti
2) chicken
3) milk
4) Ashwagandha