This plan is designed to make a lean, shredded and V-shape body.

● Workout plan is focused on the V-shape body.

● Our target is to get a huge upper body with tiny waist.
● This will build fiber rich muscle and a shredded physique.
● I have included a diet plan for both skinny and fatty people.
● I have added a cardio routine as well.
● I have also added home fat loss routine as well.
● Please 🙏🏻 please 🙏🏻 please 🙏🏻 Pura padho. Read full plan
Check my youtube channel for detailed workout , exercises and training tips. Youtube
link
● Please subscribe and watch full length videos to understand my training style and
techniques

Follow me on insta for more amazing short type content:- Instagram link

Important supplements for bodybuilding:- Mujhe support karna h to GNC ke supplements

khareedo or mera code use karo. Code:- GOURAV0005
Tumhe bhi 5% off milega and mujhe bhi kuch milega.🥳

Abs workout video help:- Abs workout video at gym

Dekhlo bhai karlo follow and subscribe. Support milega hume🫡👍

Forearms superset video :- https://www.instagram.com/reel/C6GpjxAP-SB/?

igsh=OXRpMzFwb2R6Mng4

Rest and pause technique:- https://www.instagram.com/reel/C6ltf35vv1-/?

igsh=MTc3aHAxcDNuMmUybg==

Stretch and hold technique:- https://www.instagram.com/reel/C6tXxgavdqD/?

igsh=MWg4N2g3NDl4YjZ4Ng==

Dropset technique :-
https://www.instagram.com/reel/C6vxrD7vsPb/?igsh=MTdscTVka29mdnVrbg==

Home fat loss routine :- https://docs.google.com/document/d/15f9w3b60LiAJOyF7vP_-

voZs3nzK5N5XeJW-AQgVLHo/edit

Diet plan for lean and shredded body.

1. Ye link unke liye to log dubale patle h or lean gaining karna h but fat nh chahiye. Matlab
body size gain ho or shredded body bane jaldi.
 ● Link ye raha aapke liye diet plan ka:-
https://docs.google.com/document/d/1ghGd8uYAAp0gN280ZC1-
w1qBV3qrTaTAnIsTzZZ1QHU/edit

1. Ab wo log jo thode fatty h or fat loss ke sath lean body banana chahte h .
a. Unke liye link ye raha diet plan ka:-
https://docs.google.com/document/d/1N2TYB8Fm-
Mgcz70qLYEgmJaLrFbVoX6sUCxaPXhA8bQ/edit

🔥🫡This workout is designed to build a lean and shredded body with 6 days a week
workout schedule.
Workout goals:1
● 10-12 k steps a day
● Morning or evening walk 30-45 minutes
● Rest time between sets is unlimited ( bass so mat jana)
● Stay hydrated, cool and keep breathing good air.
● Try to push harder on every set.
● Progressive overload can be done in few ways:-
○ Increweight in sets
○ Increase reps in sets
○ Try techniques such as drop set, rest and pause.
○ Take support when needed
○ Use good quality gym accessories( bas gloves mat pahnana🤣)
○ Grip strength, wrist support are good.
● Best of luck, stay strong , push harder.
● I have attached a link for workout videos to help.

Cardio routine for lean and shredded body:- Always after weight training.
● Monday:-
○ Treadmill :- Incline 12, speed 5.5 for 12 minutes
● Tuesday:-
○ Cross trainer:- 6 minutes then rest 1 minute. Again 6 minutes
● Wednesday:-
○ Bike :- 12 minutes ( try karo jayda se jayda khade ho kar chalao)
● Thursday:-
○ Treadmill:- Incline 12, speed 5.5 for 12 minutes
● Friday:-
○ Cross trainer:- 6 minutes then rest 1 minute. Again 6 minutes
● Saturday:-
○ Bike :- 12 minutes ( try karo jayda se jayda khade ho kar chalao)
● Sunday:- Relax guys it's a rest day. Go play and enjoy or bas aaram karo.😁

**Monday - Chest Destruction day ( Refrence video )

( chest + side delts + front upper abs)
 ● Incline Smith press X4 sets…8-18 reps..4th par drop set X2
○ Alt- Incline bench/machine press
● Superset- Incline Dumbbell presses + incline dumbbell flys X 3 sets… 10-16 reps
● Cable high to low presses X 3 sets… failure reps
○ Alt- Decline bench dumbbell press
● Pec Dec fly X 4 sets …10-18 reps..4th par rest and pause technique
● Superset- Incline + decline push ups X 2 sets.. Failure reps
● Superset- side lateral raises dumbbell X3 sets..12-12 reps
● Superset:- Cable crunch + Decline crunches X 3 sets.. heavy 10-20 reps

**Tuesday- Killer back day ( Refrence video )

( Back + Traps + Lower abs)
● Lat pull down normal grip X 4 sets… 8-18 reps ( Super heavy)
● Seated row Wide grip X 3 sets …10-16 reps
● Superset:- V grip pull down + single Dumbbell row X 3 sets… failure reps
● Choose one:- 1) Incline bench Dumbbell row X 3 sets..8-18 …2) Incline bench Cable
rope pulls X 3 sets … try …3rd set is stretch and hold technique on 3rd set
● Reverse lat pulldown wide grip X 3 sets … 8-14 controlled reps
● Hyperextension X 4 sets… 10-18 reps
○ Alt- Light deadlifts
● Shrugs machine X 3 sets…failure reps
○ Alt- Smith machine/dumbbell shrugs
● Cable shrugs behind X 3 sets..Failure reps
○ Seated dumbbell shrugs slightly leaning
● Superset:- Leg raise bench + knee raise hanging X3 sets .. 12-20 reps ( add weight
agar light lage

**Wednesday- SuperPump Arm day ( Refrence video

( Biceps + triceps + forearms + Side obliques)

● Double hand dumbbell X 4 sets.. 8-18 reps..4th is a drop set X 3

○ Alt- cable rope extension
● Preacher curls X 4 sets… 8-18 reps ..4th is a drop set X 3
● Cable Machine barbell push down X 3 sets… 10-14 reps..try heavy
● EZ bar curls Wide grip X 3 sets..10-14 reps..try heavy
○ Alt- Dumbbell curls
● Rope Push down X 3 sets… controlled reps to failure
○ Alt- Dumbbell skull crusher
● Incline bench curls X 3 sets… controlled reps to failure
○ Alt:- cable machine curls
● Superset:- Cable reverse curls + cable/machine Curls X 3 sets … Failure reps
○ Alternate:- Forearms machine reverse and normal wrist curls
 ● Superset:- Side cable crunches + side bench crunches X 4 .. failure reps

**Thursday- Legendary legs day (Legs + Front abs ) Ye video dekho

● Barbell Squats x 4 sets …. 8-18 reps

○ Smith machine squats
● Leg press X 3 sets…10-16 reps
○ Alt:- Single leg press
● Leg curl seated X 3 sets … 10-20 reps
○ Alt:- seated cus
● Lunges X 3 sets… 12-12 reps each leg
● Leg extension X3 sets …10-20 reps
○ Alt:- dumbbell squats ankle elevated
● Calf raises seated X 3 sets…15-25 reps
○ Alt:- standing on smith machine
● Calf raises (leg press machine) X 3 sets .. 15-20 reps
● Superset:- Cable crunch + Decline crunches X 3 sets.. heavy 10-20 reps

** Friday- 3D shoulders Domination ( Refrence video )

( Shoulders + Traps + Lower abs )

● Shoulders Machine press X 4 sets…8-18 reps ..try rest and pause technique on last set
○ Alt:- Smith machine
● Cable side lateral raises X3 sets … 10-16 reps
● Rear delt machine flyes X 4 sets …12-20 reps… Super heavy
○ Alt:- Cable machine reverse fly
● Superset:- Incline bench reverse Dumbbell raise (back side) + Dumbbell flys X3 sets …
reps to failure
● Front dumbbell presses X 4 sets… 10-14 reps… drop set on 4th set
○ Alt:- Front barbell press
● Superset Front Dumbbell raise + Plate raise X 3 sets .. failure reps
● Superset side raises + side raises x 3 sets… 12-12 reps
● Shrugs machine X 3 sets…failure reps
○ Alt- Smith machine/dumbbell shrugs
● Cable shrugs behind X 3 sets..Failure reps
○ Seated dumbbell shrugs slightly leani
● Superset:- Side cable crunches + side bench crunches X 4 .. failure reps

***Saturday- Superpump arms day

● Superset:- Double hand dumbbell extension + Biceps Dumbbell curls X 4 sets :- 8-16
reps
● Superset:- Biceps barbell curls + Dumbbell skull crusher X 3 sets :- 10-12 reps
● Superset :- Cable push downs + Hammer curls X 3 sets :- 10-16 reps
● Superset:- Preacher curls + Close grip Bench press X 3 :- 10-16 reps
● Reverse curls + barbell rolls X 4sets :- failure reps
● Side cable crunches X4 sets…20-25 reps
● Twister X 4 sets…1-2 minutes