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Lean Body Plan
Lean Body Plan
🙏🏻 🙏🏻 🙏🏻
● 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
🥳
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
Dropset technique :-
https://www.instagram.com/reel/C6vxrD7vsPb/?igsh=MTdscTVka29mdnVrbg==
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-Mgcz70qLYEgmJaLrFbVoX6s
UCxaPXhA8bQ/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.
● 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
● 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