WORKOUT  PLAN  PDF  

MASS  XL  –  TRIPLE  THREAT  

G U R U   M A N N   –   N u t r i t i o n i s t   &   A d v a n c e d   F i t n e s s   P r o f e s s i o n a l  
U n i t e d   S t a t e s  

 
 Guru  Mann  Fitness  Inc.  

 
  WORKOUT  SPLIT  
   
 

OPTION 1 OPTION 2
MONDAY SHOULDERS & TRAPS CHEST
TUESDAY BACK BACK
WEDNESDAY BICEPS & TRICEPS BICEPS & TRICEPS
THURSDAY CHEST SHOULDERS & TRAPS
FRIDAY LEGS LEGS
SATURDAY CARDIO & ABS CARDIO & ABS
SUNDAY REST REST
You can follow any of the split option
 
 
 
SHOULDERS  &  TRAPS
EXERCISES SETS REPS ALTERNATE
EXERCISES
0 WARM UP DB SHOULDER PRESS 2-3 15-20 ---------
DB SIDE RAISE
1 SUPER SET 1A. BARBELL SHOULDER PRESS 5 12-10-8-10-12 DB PRESS
1B. BARBELL SHRUGS
2 SUPER SET 2A. DB FRONT RAISE 5 12-10-8-10-12 UPRIGHT ROWS
2B. ROPE FACE PULL
3 SUPER SET 3A. SINGLE HAND DB PRESS 5 12-10-8-10-12
3B. SINGLE HAND DB SIDE RAISE
4 TRIPLE 4A. PLATE FRONT RAISE 3 10-10-10 USE SINGLE
THREAT 4B. PLATE FRONT PRESS DUMBBELL INSTEAD
4C. PLATE ROTATION
REST  IS  120  SECS  IN  BETWEEN  THE  SET.  THERE  IS  NO  REST  IN-­‐BETWEEN  THE  SUPER  SET.  
 
 
BACK
EXERCISES SETS REPS ALTERNATE
EXERCISES
0 WARM UP PULL-UP 2-3 15-20 ---------
DB ROWS
1 REGULAR 1. CLOSE GRIP LAT BAR PULLDOWN 5 12-10-8-10-12 ---------
SET
2 SUPER SET 2A. WIDE GRIP LAT BAR PULLDOWN 5 12-10-8-10-12 MACHINE ROWS
2B. ROPE ROWS
3 REGULAR 3. T-BAR ROWS 5 12-10-8-10-12 DB ROWS
SET
4 TRIPLE 4A. HAMMER ROWS 3 10-10-10 BARBELL ROWS
THREAT 4B. LAT PRESSDOWN (STANDING) DB PULL OVER
4C. HYPER EXTENTION
REST  IS  120  SECS  IN  BETWEEN  THE  SET.  THERE  IS  NO  REST  IN-­‐BETWEEN  THE  SUPER  SET.  

Guru  Mann  Fitness  Inc.  

 
BICEPS  &  TRICEPS
EXERCISES SETS REPS ALTERNATE
EXERCISES
0 WARM UP DB CURLS 2-3 15-20 ---------
DB OVERHEAT EXT.
1 GAINT SET 1A. BARBELL CURLS 5 12-10-8-10-12 DB CURLS
1B. BARBELL SKULL CRUSHER
1C. BARBELL CLOSE GRIP PRESS
2 SUPER SET 2A. DB HAMMER CURL 5 12-10-8-10-12 UPRIGHT ROWS
2B. DB OVERHEAD EXT.
3 BICEPS 3A. CABLE BAR CURLS 3 10-10-10 PREACHER CURL
TRIPLE 3B. CABLE CURLS ON THE FLOOR OVERHEAD CURL
THREAT 3C. SINGLE HAND CABLE CURL INCLINE CURL
4 TRICEPS 4A. UNDERHAND PRESSDOWN 3 10-10-10 ROPE PRESSDOWN
TRIPLE 4B. OVERHEAND PRESSDOWN SINGLE HAND PRESS
THREAT 4C. BAR OVERHEAD EXT. TRICEP DIPS
REST  IS  120  SECS  IN  BETWEEN  THE  SET.  THERE  IS  NO  REST  IN-­‐BETWEEN  THE  SUPER  SET.  
 
 
CHEST
EXERCISES SETS REPS ALTERNATE
EXERCISES
0 WARM UP BARBELL/DB PRESS 2-3 15-20 ---------
PUSH-UPS
1 REGULAR 1. BARBELL BENCH PRESS 5 12-10-8-10-12 DB PRESS
SET
2 SUPER SET 2A. DB INCLINE PRESS 5 12-10-8-10-12 BARBELL INCLINE
2B. DB FLY ON FLAT BENCH PRESS
3 REGULAR 3. DECLINE FLYS ON STABILITY 5 12-10-8-10-12 DB DECLINE FLY ON
SET BALL BENCH
4 TRIPLE 4A. CABLE FLY 3 10-10-10
THREAT 4B. PUSH-UPS (10 INCH HIGH) -----------
4C. DECLINE DIPS
REST  IS  120  SECS  IN  BETWEEN  THE  SET.  THERE  IS  NO  REST  IN-­‐BETWEEN  THE  SUPER  SET.  
 
LEGS
EXERCISES SETS REPS ALTERNATE
EXERCISES
0 WARM UP BODY SQUAT 2-3 15-20 ---------
LUNGES
1 SUPER SET 1A. BARBELL SQUAT 5 12-10-8-10-12 DB SQUAT
1B. BARBELL SPLIT SQUAT DB SPLIT SQUAT
2 SUPER SET 2A. LAYING HAMSTRING CURL 5 12-10-8-10-12 BARBELL DEADLIFT
2B. DB DEADLIFT
3 SUPER SET 3A. LEG PRESS (NARROW STANCE) 5 12-10-8-10-12 ---------
3B. LEG PRESS (WIDE STANCE)
4 TRIPLE 4A. GLUTEUS KICK BACK 3 10-10-10
THREAT 4B. SEATED CALF RAISE ---------
4C. STANDING CALF RAISE
REST  IS  120  SECS  IN  BETWEEN  THE  SET.  THERE  IS  NO  REST  IN-­‐BETWEEN  THE  SUPER  SET.  
Guru  Mann  Fitness  Inc.  
 
 Guru  Mann  Fitness  Inc.  

 
CARDIO  &  ABS
EXERCISES SETS REPS
CARDIO TREADMILL OR CYCLING 30MIN 10KM SPEED
1 SUPER SET 1A. INCLINE CRUNCHES 3-4 15REPS
1B. REVERSE CRUNCHES
2 SUPER SET 2A. ROPE CRUNCHES 3-4 15REPS
2B. HANGING LEG RAISE
3 SUPER SET 3A. WOOD CHOPER 3-4 15REPS
3B. LOWER BODY ROTATION
REST  IS  60  SECS  IN  BETWEEN  THE  SET.  THERE  IS  NO  REST  IN-­‐BETWEEN  THE  SUPER  SET.  
 
 

Guru  Mann  Fitness  Inc.