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    GYM WORKOUT PLAN

    Uploaded by

    shivamsharma31dec
    Shivam workout plan

    Copyright:

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

    GYM WORKOUT PLAN

    Uploaded by

    shivamsharma31dec
    3 views2 pages
    Shivam workout plan

    Copyright

    © © All Rights Reserved

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    DOCX, PDF, TXT or read online from Scribd

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    Shivam workout plan

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    3 views2 pages

    GYM WORKOUT PLAN

    Uploaded by

    shivamsharma31dec
    Shivam workout plan

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    GYM WORKOUT PLAN

    MONDAY
    BACK, BICEPS, TRAPS
     Lat pull down 4 sets 12,12,10,6 reps
     V Grip row 3 sets 10 reps
     Dumbbell row mid back 3 sets 10 reps
     T bar For upper back and deltoid 3 sets 10,8,6 reps
     Cable biceps curl 3 sets 20,15,10 reps
     Hammer curls 3 sets 12,10,8 reps
     Cable shrugs 3 sets 10 reps
     Plates shrugs 3 sets 10 reps
     Chin-ups 3 sets 10 reps Mix
     Rope cable and lat bar pull over 4 sets 10 reps 2 sets each
    TUESDAY
    Yoga and Forearms 5 sets 20 straight reps 5 sets 10 reverse reps
    Calf raise 4 sets 10 reps 2 seated 2 standing
    WEDNESDAY
    LEGS, ABS
     Squats 5 sets 10 reps
     Leg extension 5 sets 10 reps
     Hip abduction 2 sets 10 reps
     Hip adductor 2 sets 10 reps
     ABS ROLLER 5 sets 10 reps mix
     Romanian Deadlift target hamstrings 5 sets 10 reps mix
     Crunches 5 sets 10 reps
     Hanging knee raise 3 sets 10 reps mix 5 knee 5 full
     Crunches on machine 5 sets 10 reps
     Bridges 5 sets 20 reps

    THURSDAY
    Yoga and Forearms 5 sets 20 straight reps 5 sets 10 reverse reps
    Calf raise 4 sets 10 reps 2 seated 2 standing

    FRIDAY
    CHEST, SHOULDER, TRICEPS
     Incline dumbbell press 3 sets 10,8,6 reps
     Incline bench press 2 sets 10 reps
     Chest press machine 4 sets 15 reps mix close and side
     Lateral raise 3 sets 10 reps
     Dumbbell shoulder press 3 sets 10,8,6 reps
     Triceps bar pushdown 3 sets 10 reps
     Triceps extension 2 sets 25 reps
     Machine Fly 5 sets 10 reps
     Cable fly lower chest 5 sets 10 reps
     Bench dips and close grip pushups 2x until failure

    SATURDAY
    Yoga and Forearms 5 sets 20 straight reps 5 sets 10 reverse reps
    Calf raise 4 sets 10 reps 2 seated 2 standing

    After Workout Do Half Hour Cardio Any of these


     30 Min incline Walk
     30 min cycling
     15 min cycle and 15 min incline walk
     15 min cycle 15 min 15 min rowing

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