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COW

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RuatsanGa Chhangte
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10 views

COW

Uploaded by

RuatsanGa Chhangte
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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COW – A WORKOUT PROGRAMMEE

Note : These Mobility must be performed before every workout (5 – 10 mis) :

1. T spine rotation
2. Internal and external shoulder rotation.
3. Hip rotation.
4. Neck rotation

Monday – Back and biceps and HIIT

Warm up :

Jumping Jacks, Knee taps, Butt kicks. (30 secs each)

1. Lat pull down 10 X 3


2. BB row 10 X 3
3. Reverse pec deck fly 10 X 3
4. DB curl 10 X 3
5. Hammer curl 10 X 3
HIIT : 30 sec work 45 sec rest (3 rounds)
1. Bicycle
2. Burpee
3. Jump Squat
4. Plank

Tuesday – Legs

Warm up : (30 sec work 30 sec rest each)

Side Hops, Split jack, World greatest stretch.

1. BB Squat 10 X 3
2. Step up 10 x 3
3. Bulgarian split squat 10 X 3
4. Hip thrust (body weight) 10 X 3
5. Air squat 10 X 3

Wednesday – Cardio/Abs and shoulder

Warm up : (30 sec work 30 sec rest each)

Squat marching, jog and punch, Air squat.

Abs: (30 sec work 30 sec rest each) 3 rounds.

1. Plank
2. Knees to elbow
3. Low plank to high plank
4. Bicycle

Shoulder:

1. Shoulder press 10 X 3
2. Rear delt fly 10 X 3
3. Lateral raises 10 X 3
4. Push press 10 X 3

Thursday - Chest and triceps

Warm up : (30 sec work 30 sec rest each)

Side Hops, Split jack, World greatest stretch.

1. Bench press – 10 X 3
2. Cable fly – 10 X 3
3. Knee push up – 10 X 3
4. Tricep pushdown – 10 X 3
5. Incline DB press – 10 X 3

Friday ( rest / Active rest : Light jogging/ walk)

Saturday ( Full Body)

Warm up : (30 sec work 30 sec rest each)

Jumping jacks, High knees, jog and jump.

1. Bench press 10 X 4
2. Lat pull down 10 x 4
3. BB shoulder press 10 X 4
4. BB squat 10 X 4
5. Deadlift 10 X 4
6. Plank 30 sec X 3
7. Burpee 45 secs work 45 sec rest. (3 rounds)

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