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    Sagar A 5 Weeks Lean Muscle Gain Workout

    Uploaded by

    sagaransurkar99
    Chutiya giriir ahshh nsjsj

    Copyright:

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

    Sagar A 5 Weeks Lean Muscle Gain Workout

    Uploaded by

    sagaransurkar99
    1 views4 pages
    Chutiya giriir ahshh nsjsj

    Original Title

    Sagar A 5 weeks lean muscle gain workout

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

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    Chutiya giriir ahshh nsjsj

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1 views4 pages

    Sagar A 5 Weeks Lean Muscle Gain Workout

    Uploaded by

    sagaransurkar99
    Chutiya giriir ahshh nsjsj

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    DATE RANGE

    25 OCTOBER TO 25 NOVEMBER

    Note:
    CARDIO EVERYDAY * compulsory*
    15 mins

    REST IN BETWEEN SETS 1 minute

    MONDAY
    CHEST SHOULDER TRICEPS
    Incline chest press
    Set 1 2 = 20 reps negative down power back up fast
    Set 3 4 full reps normal 12 to 15 heavy
    Set 5 8 to 10 reps

    Flat bench d/b press


    Set 1 2 15 reps
    Set 3 4 10 reps normal

    Chest press machine


    Set 1 2 15 reps
    Set 3 4 10 reps heavy

    Pec dec mc
    Set 1 2 15 to 20 reps
    Set 3 4 12 reps

    Decline machine press


    set 1 2 3 12 to 15 reps

    Seated military press


    4 sets
    15 12 10 20

    Cable fly
    Set 1 2 3 4
    20 reps

    machine triceps extension


    4 sets
    12 12 10 8

    Triceps push down straight grip


    3 sets
    12 10 8
    SUPERSET WITH
    Triceps push down rope ( light weight )
    3 sets
    20 20 20

    WEDNESDAY
    BACK
    Lat pull down
    6 sets
    15 15 12 10 (drop 10 , 10) 30

    Seated row close grip


    5 sets
    15 12 10 8 20

    Lat pull down close grip reverse


    6 sets
    12 12 10 8 6 (partial 30 ) 15(drop 12,10 )

    Low cable row


    3 sets
    15 reps

    Rear delt fly machine


    4 sets
    15 15 10 20

    Straight arm pull down


    4 sets
    15 reps

    Lateral raise
    4 sets
    15 12 10 20

    Biceps barbell curl ( Optional )


    5 sets
    15 12 12 10 8

    Db alternative curl ( Optional )


    5 sets
    20 12 12 10 8

    Preacher curl
    6 sets
    12 12 10 8 8 30

    Upright rows
    4 sets
    15 15 20 30

    Hammer curl
    3 sets
    20 20 20

    Bb shrugs
    4 sets
    20 20 20 20

    FRIDAY
    LEGs and ABS
    Sqauts
    6 sets
    15 15 10 10 (10 partial low 10 full) 30

    Leg press
    6 sets
    15 12 10 8 20 30

    Leg extension
    5 sets
    12 12 10 10 30

    Leg curl
    5 sets
    15 15 12 12 20

    stiff leg deadlift ( lightweight )


    4 sets
    15 15 15 15

    Standing calf raise


    3 sets
    20 20 20
    Seated calf raise
    3 sets
    20 20 20

    hanging leg raises and bicycle


    Set reps
    1 20 knee lift no rest right into
    30 bicycle
    2 20
    30 bicycle
    3 20
    30 bicycle
    4 20
    30 bicycle

    Floor CRUNCHES
    Set reps
    1 20
    2 20
    3 20

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