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    Workout Plan by Fitflashh

    Uploaded by

    Rakesh Mothukuri
    Fit flash workout plans

    Copyright:

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

    Workout Plan by Fitflashh

    Uploaded by

    Rakesh Mothukuri
    10 views12 pages
    Fit flash workout plans

    Original Title

    Workout plan by fitflashh

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Fit flash workout plans

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    10 views12 pages

    Workout Plan by Fitflashh

    Uploaded by

    Rakesh Mothukuri
    Fit flash workout plans

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 12

    Train to become a super

    saiyan - flash
    HYPERTROPHY WORKOUT BY FITFLASHH
    Cardio
    Cardio drills SETS REPS
    5 mins maax sprinting right after waking up

    At the gym
    15 mins stair master x 15 mins
    15 mins max incline on 5 speed x 15 mins

    battle ropes x 1 min


    1 min jogging x 1 min
    Sled push x 1 round
    Week 1&3

    Chest, Triceps & deltoids SETS REPS


    Warm up bench press X1 25
    Standing cable flyes X3 25
    Incline dumbbell press X3 15-20
    Incline flyes machine X3 15-20
    Flat bench press X3 15-20
    Machine chest press X3 15-20
    Side lateral dumbbell raises X3 15-20
    Cable face pulls X3 15-20
    Triceps push downs v bar X3 15-20
    Rope pushdowns X3 15-20
    Week 1&3

    Back & biceps Set Reps


    s
    Warm up wide grip pull ups X1 10-30
    Deadlifts X4 10-15
    Bent over barbell rows X3 10-15
    Seated machine rows X3 10-15
    Single arm dumbbell rows X3 10-15
    Half kneeling moto rows X3 10-15
    Cable pull downs X3 10-15
    Alternating bicep curls X3 15-20
    Wide grip barbell curls X3 15-20
    Week 1&3

    Shoulder & calves Sets Reps


    Warm up shoulder press X3 30
    Seated military press X3 10-15
    Seated Arnold press X3 10-15
    Seated shoulder machine press X3 10-15
    Upright rows X3 10-15
    Side lateral cable raises X3 25-30
    Dumbbell shrugs X5 30
    Seated calves X8 15-20
    Week 1&3
    Arms Sets Reps
    Tricep dips (superset 0 sec rest) X3 12-15
    Skull krushers (superset 20 sec rest) X3 12-15
    Triceps cable kickbacks ( superset 0 sec rest) X3 12-15
    Triceps rope push downs (superset 20 sec rest) X3 12-15
    Alternating bicep rotation curls (superset 0 sec rest) X3 12-15
    Alternating hammer curls (superset 20 sec rest) X3 12-15
    Cable bicep curls( superset 0 sec rest) X3 12-15
    Reverse cable bicep curls ( superset 20 sec rest) X3 12-15
    Week 1&3

    LEGS Sets Reps


    Warm up free squats x1 40-50
    Squats X4 15-20
    Hack squats X3 15-20
    Legg press X3 15-20
    Glute ham raises X3 15-20
    Lying legged leg curls X3 15-20
    Standing calf raises x8 15-20
    Week 2&4

    Chest, Triceps & Delts Sets Reps


    Warm up bench press x1 25
    Decline cable flyes x4 25-30
    Decline smith machine press x4 15-20
    Decline dumbbell press x4 15-20
    Flat dumbbell press x4 15-20
    Flat cable flyes x4 15-20
    Machine chest press x4 15-20
    Side lateral cable raises x4 25-30
    Rear delt cable fly x4 25-30
    Triceps pushdowns x4 25-30
    Dumbell kickbacks x4 25-30
    Week 2&4

    Back & biceps Sets Reps


    Warm up hyper extensions x1 10
    Rack pulls x5 15-20
    Hyper extensions x4 15-20
    Dumbbell Romanian deadlifts x4 15-20
    Reverse grip chin ups x3 6-8
    Reverse grip pull downs x4 15-20
    Hammer Strength Row x4 15-20
    Wide grip seated machin pulls x4 15-20
    V bar pull downs x4 20-25
    Hammer curls x4 15-20
    Reverse curls x4 15-20
    Week 2&4

    Shoulder & Calves Sets Reps


    Warm up machine shoulder press X1 20
    Shoulder press X5 15-20
    Anterior delt seated press X4 15-20
    Machine press X4 15-20
    Side lateral dumbbell raises X5 15-20
    Upright rows X4 15-20
    Barbel shrugs X5 15-20
    Seated calves X8 15-20
    Week 2&4
    Arms Sets Reps
    Alternating dumbbell curls x4 15-20
    Alternating hammer curls x4 15-20
    Ez bar curls x4 15-20
    Spider curls x4 15-20
    Crucifix cable curls x4 15-20
    Tricep bench dips x4 30
    Close grip bench pres x4 15-20
    Ez bar skull krushers x4 15-20
    Triceps push down x4 15-20
    Trips pull over x4 15-20
    Triceps single arm cable push downs x4 15-20
    Triceps rope push downs x4 20-25
    Week 2&4

    Legs Sets Reps


    Squats 5 15-20
    Hack squats 4 15-20
    Legg press 4 15-20
    Walking lunges 40 steps 4 40
    Single leg extensions 8 15-20
    Single Glute ham raises 8 15-20
    Standing calf raises 10 15-20

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