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Workouts

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litforsurajkrishnamoorthy
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55 views

Workouts

Uploaded by

litforsurajkrishnamoorthy
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
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**Additional Tips:**

- Warm up before each workout and cool down afterwards.


- Focus on form over weight.
- Lift challenging weights, but don't sacrifice form.
- Adjust the weights to ensure you reach muscle failure within the target rep
range.
- For some exercises, particularly compound lifts like squats and deadlifts, you
can incorporate drop sets in your final set if you're seeking additional intensity.
- Rest 60-90 seconds between sets and exercises, and 2-3 minutes between different
exercises for the same muscle group.
- Progressively overload your muscles by gradually increasing the weight or number
of repetitions you perform.
- Eat a healthy diet and get enough sleep.
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Warm-up

5 minutes of light cardio (e.g., jogging, jumping jacks, rowing machine)


10 repetitions of each of the following dynamic stretches:
Arm circles
Leg swings
Torso twists
High knees
Butt kicks

Circuit (2-3 times)

Plank on floor: 30-60 seconds


Bird dog: 10 repetitions per side
Dead bug: 10 repetitions per side
Hollow hold: 30-60 seconds
Hollow rock: 10-15 repetitions
Pallof press: 10 repetitions per side
Standing Pallof Press: 10 repetitions per side
Anti-rotation cable crunch: 10 repetitions per side
Bird dog with ball squeeze: 10 repetitions per side
Cable obliques: 10 repetitions per side
Side plank on floor: 30-60 seconds per side
Vacuum Exercise - Hold for 30 seconds.
Plank Variations (Forearm Plank, Side Plank, or Plank Leg Lifts) - 30-60 seconds
each.
Rest 2 minutes

Cool-down

5 minutes of static stretching (e.g., hamstring stretch, quad stretch, calf


stretch, chest stretch, shoulder stretch)

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Upper Body Day (REST 2 minutes):

1. Dumbbell bench press: 3 sets of 10-12 reps


Bent-over rows: 3 sets of 10-12 reps
Chest Fly - 3 sets of 10-12 reps

2. Dumbbell overhead press: 3 sets of 8-12 reps


Lat pulldowns: 3 sets of 10-12 reps
Incline DB Press - 3 sets of 10-12 reps

3. Rear delt fly: 3 sets of 10-12 reps


Dumbbell lateral raises: 3 sets of 10-12 reps per arm
DB External Rotation - 3 sets of 10-12 reps per arm

4. Dumbbell bicep curl: 3 sets of 10-12 reps


Triceps pushdown: 3 sets of 10-12 reps per arm

5. Low Cable Rows - 3 sets of 10-12 reps


DB Shrugs - 3 sets of 10-12 reps
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Lower Body Day (REST 2 minutes):

1. Squats: 3 sets of 8-12 reps


Seated Calf Raises - 3 sets of 8-12 reps

2. Leg press: 3 sets of 8-12 reps


Standing Calf Raises - 3 sets of 8-12 reps

2. Romanian deadlifts: 3 sets of 10-12 reps


Static lunges: 3 sets of 10-12 reps per leg

3. Leg extensions: 3 sets of 10-12 reps


Hamstring curls: 3 sets of 10-12 reps

4. Leg Curls - 3 sets of 8-10 reps


Leg Raises on Incline - 3 sets of 12-15 reps

5. Hip thrusts: 3 sets of 8-10 reps


Step-ups: 3 sets of 8-10 reps per leg

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