TRAIN WITH HUNTER

WORKOUT PLAN DAY 1(CHEST+BICEPS)

EXERCISE REPETITIONS NOTES
15-12-10-10-8 ⮚ normal stance
DB INCLINE PRESS ⮚ take 60 sec rest b/w sets
⮚ maintain the form

AFTER COMPLETING THE SET TAKE, A 5 SEC PAUSE AT THE

INSTRUCTIONS STARTING POINT AND THEN DO 3 NEGATIVE REPS.

12-12-12-12 ⮚ normal stance

INCLINE DB/CABLE FLY ⮚ take 60 sec rest b/w sets
⮚ maintain the form

AFTER COMPLETING THE SET DO 8 PARTIAL REPS.

INSTRUCTIONS

15-15-12-12-10 ⮚ normal stance

FLAT BARBELL PRESS ⮚ take 60 sec rest b/w sets
⮚ maintain the form

INSTRUCTIONS

12-12-12-12 ⮚ normal stance

DECLINE DB/MACHINE ⮚ take 60 sec rest b/w sets
PRESS ⮚ maintain the form

INSTRUCTIONS

CABLE CROSS 15+15 X 4 ⮚ normal stance

+ ⮚ take 60 sec rest b/w sets
DIPS ⮚ maintain the form

SUPER SET
INSTRUCTIONS CABLE CROSS 15 REP AND DIPS 15 REP IS ONE SET, DO THESE 4
SETS
15-12-10-10 ⮚ normal stance
E-Z BAR CURL ⮚ take 60 sec rest b/w sets
⮚ maintain the form

INSTRUCTIONS

15-12-10-10 ⮚ normal stance

PREACHER CURL ⮚ take 60 sec rest b/w sets
⮚ maintain the form
 INSTRUCTIONS

15-15-15-15 ⮚ normal stance

ALTERNATE HAMMER ⮚ take 60 sec rest b/w sets
CURL ⮚ maintain the form

INSTRUCTIONS

TRAIN WITH HUNTER

WORKOUT PLAN DAY 2(BACK & TRICEPS)
EXERCISE REPETITIONS NOTES
10-10-10-10-10 ⮚ normal stance
LAT PULLDOWN ⮚ take 60 sec rest b/w sets
⮚ maintain the form

TRY TO KEEP IT SLOW WHEN YOU ARE COMING BACK TO THE

INSTRUCTIONS STARTING POSITION

15-15-12-10-8 ⮚ normal stance

SEATED ROWING ⮚ take 60 sec rest b/w sets
⮚ maintain the form

INSTRUCTIONS

12-12-12-12 ⮚ normal stance

Overhand barbell rowing ⮚ take 60 sec rest b/w sets
⮚ maintain the form

INSTRUCTIONS

12-12-10-10 ⮚ normal stance

CHEST SUPPORTED ⮚ take 60 sec rest b/w sets
INCLINE DB ROWING ⮚ maintain the form

INSTRUCTIONS

12-12-10-10 ⮚ normal stance

INCLINE PULL-OVER ⮚ take 60 sec rest b/w sets
⮚ maintain the form

INSTRUCTIONS

12-12-12-12 ⮚ normal stance

ROPE PUSHDOWN ⮚ take 60 sec rest b/w sets
 ⮚ maintain the form

INSTRUCTIONS

15-15-12-12 ⮚ normal stance

FLAT BENCH DB SKULL ⮚ take 60 sec rest b/w sets
CRUSH ⮚ maintain the form

INSTRUCTIONS

12-12-12-12 ⮚ normal stance

DB KICK BACKS ⮚ take 60 sec rest b/w sets
⮚ maintain the form

INSTRUCTIONS

TRAIN WITH HUNTER

WORKOUT PLAN DAY 3(QUADS & HAMSTRINGS)
EXERCISE REPETITIONS NOTES
15-12-10-10-8 ⮚ normal stance
BB SQUATS ⮚ take 60 sec rest b/w sets
⮚ maintain the form

INSTRUCTIONS

15-15-12-12 ⮚ normal stance

LEG PRESS ⮚ take 60 sec rest b/w sets
⮚ maintain the form

INSTRUCTIONS

12-12-12-12 ⮚ normal stance

LEG EXTENSION ⮚ take 60 sec rest b/w sets
⮚ maintain the form

INSTRUCTIONS

20-20-20-20 ⮚ normal stance

WEIGHTED LUNGES ⮚ take 60 sec rest b/w sets
⮚ maintain the form

INSTRUCTIONS

12-12-10-10 ⮚ normal stance

STIFF LEG DEADLIFT ⮚ take 60 sec rest b/w sets
 ⮚ maintain the form

INSTRUCTIONS

12-12-10-10-8 ⮚ normal stance

LEG CURLS ⮚ take 60 sec rest b/w sets
⮚ maintain the form

INSTRUCTIONS

INSTRUCTIONS

INSTRUCTIONS

TRAIN WITH HUNTER

WORKOUT PLAN DAY 4(SHOULDERS & CALVES)
EXERCISE REPETITIONS NOTES
15-15-12-12-10 ⮚ normal stance
DB PRESS ⮚ take 60 sec rest b/w sets
⮚ maintain the form

AFTER COMPLETING THE SET GIVE A PAUSE AT THE STARTING

INSTRUCTIONS POSITION FOR 5 SEC AND THEN DO ANOTHER 3 NEGATIVE REPS.

15-15-15-15-15 ⮚ normal stance

Dumbbell or Cable ⮚ take 60 sec rest b/w sets
LATERAL RAISES ⮚ maintain the form

INSTRUCTIONS

DB FRONT RAISES 12-12-12-12 ⮚ normal stance

NEUTRAL GRIP/POWER ⮚ take 60 sec rest b/w sets
GRIP ⮚ maintain the form

INSTRUCTIONS

15+15 X 7 SETS ⮚ normal stance

PEC DEC REVERSE Fly+ ⮚ take 60 sec rest b/w sets
FACE PULLS ⮚ maintain the form
 INSTRUCTIONS

20-20-20-20 ⮚ normal stance

DB SHRUGS ⮚ take 60 sec rest b/w sets
⮚ maintain the form

INSTRUCTIONS

STANDING SMITH 20-20-20-20 ⮚ normal stance

MACHINE CALF RAISES ⮚ take 60 sec rest b/w sets
⮚ maintain the form

INSTRUCTIONS

20-20-20-20 ⮚ normal stance

TOES PRESS ⮚ take 60 sec rest b/w sets
⮚ maintain the form

INSTRUCTIONS

INSTRUCTIONS

TRAIN WITH HUNTER

WORKOUT PLAN DAY 5(BACK)
EXERCISE REPETITIONS NOTES
15-12-12-10-10 ⮚ normal stance
RACK PULLS ⮚ take 60 sec rest b/w sets
⮚ maintain the form

INSTRUCTIONS

LAT PULLDOWN 15-12-12-10-10 ⮚ normal stance

⮚ take 60 sec rest b/w sets
⮚ maintain the form

INSTRUCTIONS

15-15-12-12-10 ⮚ normal stance

CHEST SUPPORTED ⮚ take 60 sec rest b/w sets
⮚ maintain the form
T-BAR ROWING
 INSTRUCTIONS

ONE ARM DUMBBELL 15-15-15-15 ⮚ normal stance

ROWING ⮚ take 60 sec rest b/w sets
⮚ maintain the form

INSTRUCTIONS

ROPE STRAIGHT ARM 15+10 X 7 ⮚ normal stance

PULLDOWN ⮚ take 60 sec rest b/w sets
+ ⮚ maintain the form
CLOSE GRIP PULL UPS

INSTRUCTIONS

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TRAIN WITH HUNTER

FOR PT
9602136223
MANOJ KUMAR