WORKOUT PLAN

DAY MUSCLE CARDIO /ABS

Monday Push Abs
Tuesday Pull Cardio
Wednesday Leg Abs
Thrusday Push Cardio
Friday Pull Abs
Saturday Leg Cardio
Sunday REST

NOTE :-
 Do 30 min. steady cardio every day (Monday , Tuesday,
Thrusday, Saturday ) , after workout . ( Inclined
treadmill , elliptical , cycling with resistance ,anything
from this )
 Everyday walk 20,000 steps .
 Try to walk for 30 min. in morning , EMPTY STOMACH .
 Everyday warm-up before workout and stretching after
workout is compulsory .
 Have sips of water during workout .
 FITNESS TRIPOD
Muscle growth of a person is based on delicately
balanced 3 legged tripod :-

1 . Progressive overload - Progressive overload is when you

gradually increase the weight, frequency, or number of repetitions in
your strength training routine. This challenges your body and allows
your musculoskeletal system to get stronger .

2. Good nutrition – Right calorie & right combination of macro

and micro nutrients .

3. Rest & recovery - Giving proper rest to body and muscle .

7-8 hours SLEEP is very important for proper rest and recovery .
 Daily workout protocol

1. General warm-up

2. Specific warm up -- warm-up of a muscle,

which you’re going to train that day .

3. Main Workouts

4. Cardio or Core training

5. Streching
 CARDIO APPROACH

1. Steady cardio – Cardio in a constant speed

from start to end , just slight increase by time .

2. Interval Training - Increasing & Decreasing

cardion speed every 2-3 mi. interval .
Eg. - Do 2 min. run then walk for 1 min. again run
for 2 min by increasing speed , then agin walk for 1
min.
 MONDAY
PUSH (CHEST , SHOULDER , TRICEP)
 Do specific proper warm up of PUSHING MUSCLES (E.g. – push up ,
light wight shoulder press , lateral raise) before starting main
exercises .

EXERCISE SET REPS

1. Flat Machine Press 3 12
2. Incline Dumbbell Press 3 12
3. Pec dec machine fly 3 12
4. Overhead Shoulder Dumbbell press 3 12
5. Dumbbell side raise 3 15
6. Tricep Pulley Push down 3 12
ABS :-
3 15
1. Cable Crunches
3 15
2. Decline bench crunch
3 15
3. Cable/dumbbell side bend

 REST BETWEEN SETS IS 1-2 MINUTE , IN ALL EXERCISE .

TUESDAY
 PUSH ( Back & Biscep )
 Do proper specific warm up of Back Muscle , likeup light weight
latpull down , pullups .

EXERCISE SET REPS

1. Latpull down 3 12
2. Seated row 3 12
3. One Arm Dumbbell Row 3 12
4. Barbell shrugs 3 12
5. Bicep dumbbell curl 3 12
6. Hammer curl

CARDIO :-
30 minute steady Cardio
Tredmill – Incline , speed 6
OR
CROSS TRAINER – LEVEL 4

 REST BETWEEN SETS IS 1-2 MINUTE , IN ALL EXERCISE .

WEDNESDAY
 LEG
 Do proper specific warmup of lower body (eg.- free squat, leg
extension ,hip mobility)

EXERCISE SET REPS

1. Lunges 3 12
2. Stiff Leg deadlidt 3 12
3. Leg Press (feet up & wide) 3 12
4. Leg curl 3 12
5. Seated calf raise 3 12
ABS :-
1. Leg Raise 3 set
15 repsle
2. Cable crunch each
3. Cycle crunch
4. Side leg raise

 REST BETWEEN SETS IS 1-2 MINUTE , IN ALL EXERCISE .

THRUSDAY
Chest & Tricep
 Do specific proper warm up of CHEST MUSCLES (E.g. – push up)
before starting main exercises .

EXERCISE SET REPS

S
1. Incline dumbbell press 3 12
2. Flat machine press 3 12
3. Pec dec machine fly 3 12
4. Overhead shoulder dumbbell 3 12
press
3 15
5. Dumbbell side raise
3 12
6. Pulley overhead tricep extension
CARDIO :-
20 minute steady Cardio
Tredmill – Incline , speed 6
OR
CROSS TRAINER – LEVEL 4

 REST BETWEEN SETS IS 1-2 MINUTE , IN ALL EXERCISE .

FRIDAY
Back & Biscep
 Do proper specific warm up of Back Muscle , likeup light weight
latpull down , pullups .

1. Deadlift 4 12
2. Latpull down 3 12
3. Single Arm Dumbbell rowing 3 12
5. Reverse pec dec 3 12
6. Bicep dumbbell curl 3 12
7. Hammer curl 3 1

ABS :-
1. Leg Raise
2. Bicycle crunch
3. Side leg raise

SATURDAY
Leg
 Do proper specific warmup of lower body (eg.- free squat, leg
extension ,hip mobility)
 EXERCISE SETS REPS
1. Squat 4 12
2. Leg press 4 12
3. Leg Extension 4 12
4. Standing Calf Raise 4 12

CARDIO :-
20 minute steady Cardio
Tredmill – Incline , speed 6
OR
CROSS TRAINER – LEVEL 4

Sunday
REST
DAY