GYM SHRED

HOW TO CHECK THE FORM OR KNOW WHAT EXERCISE TO DO ?

TO CHECK THE FORM OF THE WORKOUT

SIMPLY CLICK ON THE NAME OF THE
EXERCISE AND THE TUTORIAL VIDEO WILL
OPEN UP.
 PRE WORKOUT STRETCHING POST WORKOUT STRETCHING

https://bit.ly/3mS38PN https://bit.ly/3mRhcsU

• THIS ROUTINE IS COMPULSORY FOR ALL THE DAYS.

MONDAY CHEST + TRICEPS SET REP

PEC DEC MACHINE FLYS 3 15-12-12, MEDIUM WT.

CHEST INCLINE DB PRESS 3 15-12-12, MEDIUM WT.

SMITH MACHINE FLAT PRESS 3 15-12-12, MEDIUM WT.

DECLINE CABLE PRESS 3 15-12-12, MEDIUM WT.

ROPE PUSHDOWN TRICEPS 3 MAX OUT MEDIUM WEIGHT

TRICEPS BAR PUSHDOWN 3 MAX OUT MEDIUM WEIGHT

PUSHUPS / KNEE PUSHUPS 3 MAX OUT

FULL INCLINE WALK - 15-20 MIN (5 KMPH)

TUESDAY BACK + BICEPS SET REP

BARBELL ROWING 3 15-12-12, MEDIUM WT.

LAT PULL DOWN 3 15-12-12, MEDIUM WT.

MACHINE ROWING 3 15-12-12, MEDIUM WT.

DB ROWING 3 15-12-12, MEDIUM WT.

RACK PULLS BARBELL 3 MAX OUT MEDIUM WEIGHT

BICEP CURL BARBELL 3 MAX OUT MEDIUM WEIGHT

BICEP INCLINE DB CURL 3 MAX OUT

FULL INCLINE WALK - 15-20 MIN (5 KMPH)

WEDNESDAY LEGS + CORE SET REP

LEG EXTENSION 4 15-15-15-15

BODY WEIGHT SQUATS 4 15-15-15-15

BODY WEIGHT LUNGES 3 22-22-22

BARBELL | SMITH MACHINE SLOW REPS 8-10

SQUAT 4 3 SEC TO GO DOWN
3 SEC TO COME UP

DB LUNGES 4 16-12-12-12

LEG EXTENSION MACHINE 3 20-15-15 SLOW REPS

HAMSTRING CURL MACHINE 3 15-12-12

DB CALF RAISES - MAX OUT

THURSDAY SHOULDERS + ARMS SET REP

DB SHOULDER PRESS 4 20-15-12-12, LIGHT TO

MEDIUM WT.

DB LATERAL RAISE 3 20-15-12, MEDIUM WT.

MACHINE REAR DEC FLY 3 15-15-12, MEDIUM WT.

CABLE FRONT RAISE 3 20-15-12, MEDIUM WT.

CORE WORKOUT 2 FOLLOW THE VIDEO

ROUND

ARMS WORKOUT 1 FOLLOW THE VIDEO

ROUND

FULL INCLINE WALK - 10 MIN (5 KMPH)

FRIDAY TRACK SESSION SET REP

Minimum distance to
WALK + JOG + RUN - cover will be 6km.

Try aiming for 10 km

benchmark.
 SATURDAY SET REP
HIIT + ABS

CLICK HERE HIIT

CLICK HERE ABS

FULL INCLINE WALK - 10 MIN (5 KMPH)