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PPL Muscleblastlevel1

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70 views

PPL Muscleblastlevel1

Uploaded by

Somenath Dey
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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EKANSH TANEJA FITNESS

Transformations

Workout schedule for the next 6 days

Muscle blast lvl 1


Note:-
DAY1:- PUSH(1)+ ABS
DAY2:- PULL(1) + CARDIO (10 min max)
DAY3:- LEG (1)+ ABS
DAY4:- PUSH(2) + CARDIO (10 min)
DAY5:- PULL(2) + ABS
DAY6:- LEG (2) + CARDIO (10 min)
DAY7: REST
• Start with 3-5 min. of low-intensity activity & take 2-3 warm-up sets of your first
exercise with 50- 60% load, gradually increasing to your working set.

• Choose a very light load in Week 1 of this program, log it in the Log Sheet, and
progress according to your log sheet from next week

• If you feel great on some days, you can increase the number of sets in your
training; if you have less time on some days or you feel low, you can decrease the
number of sets and perform exercises in supersets or even circuits.

• On days you do not feel like going for HEAVY LOAD, go for lighter load and train
till failure.

• You can use Drop Sets, Rest-Pause Sets, and Back-off Sets to increase intensity
and generate resistance.
What are:
Top sets- the set performed using the heaviest load in an exercise.
Back off set- set(s) performed after the top set using lesser loads than the top
set.
Tempo set- a tempo set is a set with defined time of concentric ( shortening of
muscle), pause and eccentric ( lengthening of muscle ). For eg. A 3-1-1 squat
would use 3 seconds for going down and reaching depth, 1 second pause at
that depth and 1 second to come up.
Drop set- a drop set is 2 consecutive sets of the same exercise using heavier
loads for the first set and then lowering the weight by 20-40% to perform
another set without any rest in between them.
Rest pause set- a rest pause set are 2 sets of the same exercise performed
consecutively using the same load with 10-30 second rest in between them.
Total number of sets-
Chest- 16
Back- 15
Quadricep- 20
Hamstrings- 13
Bicep- 12
Tricep-12
Shoulder- 22
PUSH 1
Warm up
Take 1-2 warm up sets of your first compound exercise with 60-70% load , 5-7 reps
Rotator cuff ,Pull ups 3-5 reps 2 sets ( assisted pull ups if needed) , ulnar nerve stretch.

Workout

1. flat machine press - 3 sets x 8-10 reps

2. Incline Dumbbell Press - 4 sets x 8-10 reps

3. Dumbbell Shoulder Press - 3 sets x 8-10 reps


4. Tricep Rope Pushdowns (last set as Drop Set) - 3 sets x 10-12 reps

5. Lateral Raises - 3 sets x 10-12 reps

6. Chest Flys (last set as Drop Set) - 3 sets x 10-12 reps

7. Single arm Overhead Tricep Extension (last set as Drop Set) - 3 sets x 10-12 reps

Pull 1
Warm up
Arm swings, cable rope pull overs 8-10 reps , pull ups 3-5 reps

Workout

1. chest supported dumbbell Rows - 3 sets x 8-10 reps

2. Lat pull downs (last set as Drop Set) - 3 sets x 10-12 reps

3. Seated single arm high to low Cable Rows - 3 sets x 8-10 reps

4. dumbell supinated Bicep Curls (last set as Drop Set) - 3 sets x 10-12 reps

5. Face Pulls - 3 sets x 10-12 reps


6. Dumbbell Hammer Curls (last set as Drop Set) - 3 sets x 10-12 reps

Legs 1
Warm up
Ankle dorsiflexion, hip abduction+ adduction 7-9 reps , Jefferson curls 5-7 reps

Workout

1. Squats - 4 sets x 8-10 reps

2. Romanian Deadlifts - 3 sets x 8-10 reps


3. hip thrust - 3 sets x 8-10 reps

4. Leg Curls (last set as Drop Set) - 3 sets x 10-12 reps

5. Bulgarian split squats - 3 sets x 10-12 reps

6. Leg Extensions (last set as Drop Set) - 3 sets x 10-12 reps

7. Calf Raises - 3 sets x AMRAP


Push 2
Same warm as push 1

Workout

1. Dumbbell Bench Press - 3 sets x 8-10 reps

2. incline smith machine Bench Press - 3 sets x 8-10 reps

3. machine shoulder press - 3 sets x 8-10 reps

4. cross body overhead tricep extension - 3 sets x 10-12 reps


5. Front Raises - 3 sets x 10-12 reps

6. Chest flys- 3 sets x 10-12 reps

7. Dumbbell Lateral Raises - 3 sets x 10-12 reps


Pull 2
Same warm up as pull 2

Workout

1. Lat pull down- 4 sets x 10-15 reps

2. Machine chest supported row/ T-bar row 3 sets x 10-12 reps

3. Single arm seated cable row- 3 sets x 8- 12reps

4. Dumbbell unilateral preacher curl- 3 sets x 15-18 reps

5. Cable rope hammer curls - 3 sets x 12-15 reps


6. Reverse pec deck rear delt flys - 4 sets x 12-15 reps.

Legs 2
Same warm up as leg 1

Workout

1. Barbell front squats/ smith machine squats / hack squats - 4 sets x 8-12 reps

2. Leg press ( low foot placement, narrow stance) - 3 sets x 8-12 reps
3. Romanian deadlifts - 4 sets x 8-12 reps

4. Hip thrust - 3 sets x 10-15 reps

5. Seated leg curl - 3 sets x 10-12 reps

6. Leg extension - 3 sets x 10-12 reps

7. Calf raises + tibia raises - 3 sets AMRAP


ABS ( all 3 exercises once performed=1 set)x 3

1. Cable crunches

2. cable oblique crunches

3.plank( 30-60 sec)

Cardio : for 10-15 minutes on treadmill/ cross trainer/


cycling

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