INDIAN STRENGTH

WORKOUT PLAN

DAY-1(Chest, tricep and shoulder)

• Flat db bench press 4 sets 10 reps
• Incline db bench press 3 sets of 10-12
reps
• Pec Dec fly 3 sets of 15 reps
• Seated Db shoulder press 3 sets of 12-15
reps
• Incline push ups 3 sets of 10 reps
• Cable lateral raise 3 sets of 15 reps
• Cable Tricep extension 3 sets of 12-15
reps
Superset with
• Tricep pushdown 3 sets of 15 reps
 DAY-2(Back and biceps)
• Deadlift 4 sets of 6-8 reps
• Pull ups 4 sets of 5 reps
• Db rows 3 sets of 12-15 reps
Superset set
• Wide grip lat pulldown 3 sets of 15
reps
• Face pulls 3 sets of 15 reps
• Ez Bar curls 3 sets of 12-15 reps
Superset with
• Rope Hammer curls 3 sets of 15-20
reps

DAY-3 (Legs and core)

• Barbell Squats 4 sets of 6-8 reps
• Split squats 3 sets of 10 reps(each leg)
 • Leg curls 3 sets of 15 reps
Superset with
• Leg extension 3 sets 20 reps
• Seated Calf raises 4 sets of 20 reps
• Planks 3 sets
• Crunches 2 sets of 20 reps

DAY-4( Chest, shoulder and triceps)

• Incline db bench press 4 sets of 8-12
reps
• Decline db bench press 3 sets of 8-12
reps
• Cable crossovers (high to low) 3 sets
of 12-15 reps
Superset with
• Push ups 3 sets of 8 reps
• Standing barbell shoulder press 3
sets of 8-10 reps
• Tricep pushdown 3 sets of 12-15 reps
• Skullcrusher 3 sets of 12-15 reps
• Lateral raises 3 sets of 20 reps

DAY-5( Back and biceps)

• One arm lat pulldown 3 sets of 15
reps
• Wide grip pulldown 4 sets of 12-15
reps
• T-bar rows 3 sets of 12-15 reps
• Close grip lat pulldown 3 sets of 8-
12 reps
• Reverse Pec deck fly 3 sets of 12-15
reps
• Db curls 3 sets of 20 reps
• Ez bar Preacher curls 4 sets of 15
reps

DAY-6(Legs and abs)

• Leg press 4 sets of 10-12 reps
• Bulgarian split squats 3 sets of 15
reps
• Db stiff leg deadlift 3 sets of 20
reps
• Standing Calf raises 4 sets of
maximum reps
• Lying leg raises 3 sets of 12 reps
• Crunches 3 sets of 20 reps
DAY-7(Rest day)

INSTRUCTIONS
• EVERY EXERCISE MUST BE
PERFORMED WITH THE CORRECT
FORM
• INCREASE WEIGHT ONLY IF YOU
CAN HIT 15 REPS EASILY WITH THE
CURRENT WEIGHT
• GRADUALLY YOU CAN INCREASE
THE NUMBER OF REPS/SETS PER
EXERCISE