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Workout Plan

This workout plan outlines a 6 day per week routine split between different muscle groups. Day 1 focuses on chest, triceps, and shoulders. Day 2 targets back and biceps. Day 3 works legs and core. Days 4-5 repeat the muscle groups of Days 1-2. Day 6 again works legs and abs. Proper form is emphasized and weight is only increased if 15 reps can be completed with ease on the current weight. The goal is to gradually increase reps and sets over time.

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Bandaru Nitesh
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202 views7 pages

Workout Plan

This workout plan outlines a 6 day per week routine split between different muscle groups. Day 1 focuses on chest, triceps, and shoulders. Day 2 targets back and biceps. Day 3 works legs and core. Days 4-5 repeat the muscle groups of Days 1-2. Day 6 again works legs and abs. Proper form is emphasized and weight is only increased if 15 reps can be completed with ease on the current weight. The goal is to gradually increase reps and sets over time.

Uploaded by

Bandaru Nitesh
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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INDIAN STRENGTH

WORKOUT PLAN

DAY-1(Chest, tricep and shoulder)


• Flat db bench press 4 sets 10 reps
• Incline db bench press 3 sets of 10-12
reps
• Pec Dec fly 3 sets of 15 reps
• Seated Db shoulder press 3 sets of 12-15
reps
• Incline push ups 3 sets of 10 reps
• Cable lateral raise 3 sets of 15 reps
• Cable Tricep extension 3 sets of 12-15
reps
Superset with
• Tricep pushdown 3 sets of 15 reps
DAY-2(Back and biceps)
• Deadlift 4 sets of 6-8 reps
• Pull ups 4 sets of 5 reps
• Db rows 3 sets of 12-15 reps
Superset set
• Wide grip lat pulldown 3 sets of 15
reps
• Face pulls 3 sets of 15 reps
• Ez Bar curls 3 sets of 12-15 reps
Superset with
• Rope Hammer curls 3 sets of 15-20
reps

DAY-3 (Legs and core)


• Barbell Squats 4 sets of 6-8 reps
• Split squats 3 sets of 10 reps(each leg)
• Leg curls 3 sets of 15 reps
Superset with
• Leg extension 3 sets 20 reps
• Seated Calf raises 4 sets of 20 reps
• Planks 3 sets
• Crunches 2 sets of 20 reps

DAY-4( Chest, shoulder and triceps)


• Incline db bench press 4 sets of 8-12
reps
• Decline db bench press 3 sets of 8-12
reps
• Cable crossovers (high to low) 3 sets
of 12-15 reps
Superset with
• Push ups 3 sets of 8 reps
• Standing barbell shoulder press 3
sets of 8-10 reps
• Tricep pushdown 3 sets of 12-15 reps
• Skullcrusher 3 sets of 12-15 reps
• Lateral raises 3 sets of 20 reps

DAY-5( Back and biceps)


• One arm lat pulldown 3 sets of 15
reps
• Wide grip pulldown 4 sets of 12-15
reps
• T-bar rows 3 sets of 12-15 reps
• Close grip lat pulldown 3 sets of 8-
12 reps
• Reverse Pec deck fly 3 sets of 12-15
reps
• Db curls 3 sets of 20 reps
• Ez bar Preacher curls 4 sets of 15
reps

DAY-6(Legs and abs)


• Leg press 4 sets of 10-12 reps
• Bulgarian split squats 3 sets of 15
reps
• Db stiff leg deadlift 3 sets of 20
reps
• Standing Calf raises 4 sets of
maximum reps
• Lying leg raises 3 sets of 12 reps
• Crunches 3 sets of 20 reps
DAY-7(Rest day)

INSTRUCTIONS
• EVERY EXERCISE MUST BE
PERFORMED WITH THE CORRECT
FORM
• INCREASE WEIGHT ONLY IF YOU
CAN HIT 15 REPS EASILY WITH THE
CURRENT WEIGHT
• GRADUALLY YOU CAN INCREASE
THE NUMBER OF REPS/SETS PER
EXERCISE

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