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    Muscle Exercise Sets Reps Reps Reps Set 1 Set 2 Set3

    Uploaded by

    Nachiketa Tamhane
    This document outlines a 6-day workout routine that focuses on different muscle groups each day. It includes exercises, sets, reps, and cardio for each muscle group including chest, back, legs, shoulders, triceps, biceps and abs. The 6-day schedule rotates which muscle groups and cardio are worked each day. Notes provide additional guidance on choosing weights, sleep, hydration, nutrition and timing workouts with meals.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Muscle Exercise Sets Reps Reps Reps Set 1 Set 2 Set3

    Uploaded by

    Nachiketa Tamhane
    72 views3 pages
    This document outlines a 6-day workout routine that focuses on different muscle groups each day. It includes exercises, sets, reps, and cardio for each muscle group including chest, back, legs, shoulders, triceps, biceps and abs. The 6-day schedule rotates which muscle groups and cardio are worked each day. Notes provide additional guidance on choosing weights, sleep, hydration, nutrition and timing workouts with meals.

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    Schedule.docx

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    This document outlines a 6-day workout routine that focuses on different muscle groups each day. It includes exercises, sets, reps, and cardio for each muscle group including chest, back, legs, shoulders, triceps, biceps and abs. The 6-day schedule rotates which muscle groups and cardio are worked each day. Notes provide additional guidance on choosing weights, sleep, hydration, nutrition and timing workouts with meals.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    72 views3 pages

    Muscle Exercise Sets Reps Reps Reps Set 1 Set 2 Set3

    Uploaded by

    Nachiketa Tamhane
    This document outlines a 6-day workout routine that focuses on different muscle groups each day. It includes exercises, sets, reps, and cardio for each muscle group including chest, back, legs, shoulders, triceps, biceps and abs. The 6-day schedule rotates which muscle groups and cardio are worked each day. Notes provide additional guidance on choosing weights, sleep, hydration, nutrition and timing workouts with meals.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    Muscle

    Sets

    Reps

    Reps

    Reps

    Flat Bench Press


    inclined Dumbell Press
    Decline Bumbell/barbell
    press
    Standing Cable Fly /
    Butterfly
    Push Ups

    Set 1
    12

    Set 2
    10

    Set3
    8

    12

    10

    20

    15

    15+

    15+

    Should
    ers

    Dumbell Shoulder press


    Dumbell front raise
    Side lateral raise

    2
    2
    2

    10
    20
    10

    8
    15
    8

    Triceps

    Dips
    Bench Dips

    2
    2

    12
    15+

    12
    15+

    Dumbell lunges

    Squats

    Leg press
    Leg extensions
    Lying leg curls
    Seated calf raises

    3
    2
    2
    2

    25 (without
    weight)
    25 (without
    weight)
    12
    15
    15
    15

    Back

    Dead Lift
    Bent over 2 dumbell row
    Cable Pull down
    Seated Cable row

    2
    3
    3
    2

    12
    12
    12
    10

    10
    10
    10
    8

    Biceps

    Barbell curl
    Inclined Dumbell curl
    Standing cable curl

    2
    2
    2

    12
    10
    12

    10
    8
    10

    20
    20
    20
    30 sec

    15
    20
    2
    30 sec

    Chest

    Legs

    Exercise

    Running
    Cardio

    Cycle
    Cross trainer

    Abs

    Leg raises
    Reverse Crunches
    Crunches
    Plank

    15

    15

    10

    10

    10
    15
    12
    15

    8
    8

    15
    min
    15
    min
    15
    min
    3
    3
    3
    3

    15
    20
    20
    30 sec

    SCHEDULE
    Day
    1

    Day2

    Legs Cardio
    Abs

    Day3

    Day4

    Chest

    Cardio Back
    Bicep
    Abs
    s

    Shoulders
    Triceps

    Day5

    Day6
    Cardio
    Abs

    Notes:
    1) Choose weight so that max reps you can do is equal to those mentioned in the sets
    column
    2) Sleep 8 hours
    3) Drink 3 liters of water everyday
    4) Eat Protein foods more during breakfast and lunch if you are going gym in the morning;
    but if you are going
    in evening take protein in dinner as well. Preferable to go in
    morning though.
    5) Try to take very less sugars and fats.

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