SAMPLE WORKOUT

ROUTINE
These workout routines are based on the principles
and factors mentioned in the Fitness 101
presentation and Basic Biomechanics. It is best for
you if you want to build muscles, can train 6 days a
week and you don’t have any limiting factors like
medical issues or limited range of motion at any
joint.

The volume and the type of exercise change

according to the experience level and progress of
the client. Though in real life a lot of feedback and
analysis is needed before suggesting and updating
workout routines. So please use these routines just
for inspiration and learning. Don’t implement them
blindly!

All the exercises have a hyperlink to a demo video

which can save you a lot of time and help you in
learning the exercises.

Enjoy the workout and make the best one for

yourself!

UTKARSH SINGH FITNESS

 WORKOUT ROUTINE
(BEGINNER)
UTKARSH SINGH FITNESS

Chest press-8*3 Cross body triceps push-12*3

PUSH 1

Chest fly-10*3 Cable lateral raises-12*3

MON

Machine shoulder press-8*3

Lat pulldown -8*3 Dumbbell bicep curl -10*3

PULL 1

T-bar row-10*3 Towel neck curl - 12*3

TUE

Dumbbell traps shrugs -12*3

Hack Squat-8*3 Side planks*2 (failure)

Calf Raises - 10*3 Hanging/lying leg raises*2
LEG 1
WED

Cable lateral raises-12*3 (failure)

Rear delts fly-10*3

Incline dumbbell press-8*3 Single arm triceps ext - 10*3

PUSH 2

Chest fly-10*3 Cable lateral raises-12*3

THUR

DB shoulder press-8*3

Lat pulldown -8*3 Incline dumbbell curl-8*3

PULL 2

T-bar row-10*3 Preacher curl-10*3

FRI

Dumbbell traps shrugs -12*3

Leg extension-8*3 Side plank*2 (failure)

Calf raises-10*3 Hanging/lying leg raises*2
LEG 2
FRI

Cable lateral raises-12*3 (failure)

Rear delts fly -10*3
 WORKOUT ROUTINE
(1 MONTH)
UTKARSH SINGH FITNESS

Incline dumbbell press -8*3 Single arm triceps ext- 12*3

PUSH 1

Pec dec fly-10*3 Cable lateral raises-12*3

MON

Cross body triceps push-12*3

Lat pulldown -8*3 Dumbbell bicep curl -10*3

PULL 1

T-Bar row -10*3 Towel neck curls - 15*3

TUE

Dumbbell traps shrugs -15*3

Squats-8*3 Side planks*2 (failure)

Calf raises-10*3 Hanging/lying leg raises*2
LEG 1
WED

DB shoulder press-8*3 (failure)

Rear delts fly-10*3

Incline dumbbell press-8*3 Single arm triceps ext - 12*3

PUSH 2

Pec dec fly-10*3 Cable lateral raises-12*3

THUR

Cross body triceps push-12*3

Lat pulldown -8*3 Incline dumbbell curl-10*3

PULL 2

T-Bar row-10*3 Towel neck curl - 15*3

FRI

Dumbbell traps shrugs-15*3

Leg extension-8*3 Side plank*2 (failure)

Machine shoulder press-8*3 Cable lateral raises-12*3
LEG 2
FRI

Rear delts fly -10*3

Hanging/lying leg raises*2(failure)
 WORKOUT ROUTINE
(3 MONTHS+)
UTKARSH SINGH FITNESS

Incline dumbbell press -8*4 Single arm triceps ext- 12*3

PUSH 1

Chest Press-12*4 Cable lateral raises-15*5

MON

Cross body triceps push-12*3 DB lateral raises-15*5

Lat pulldown -10*4 Dumbbell bicep curl -10*3

PULL 1

T-Bar row -10*4 Incline DB curl-10*3

TUE

Dumbbell traps shrugs -15*4 Towel neck curls - 15*3

Squats-8*3 Side planks*2 (failure)

Calf raises-15*4 Hanging/lying leg
LEG 1
WED

DB shoulder press-8*4 raises*2(failure)

Rear delts fly-12*3

Incline dumbbell press-8*4 Single arm triceps ext - 12*3

PUSH 2

Chest Press-12*4 Cable lateral raises-15*5

THUR

Cross body triceps push-12*3 DB lateral raises-15*5

Lat pulldown -10*4 Incline dumbbell curl-10*3

PULL 2

T-Bar row-10*4 Preacher curl-10*3

FRI

Dumbbell traps shrugs-15*4 Towel neck curl - 15*3

Leg extension-8*3 Side plank*2 (failure)

DB shoulder press-8*4 Hanging/lying leg raises*2
LEG 2
FRI

Cable lateral raises-15*3 (failure)

Rear delts fly -12*3