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My Programming

The document outlines a weekly workout plan with different exercises scheduled for each day of the week, including deadlifts, curls, tricep exercises, bench press, shoulder presses, squats, and more.

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Tushar Ranjan
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25 views1 page

My Programming

The document outlines a weekly workout plan with different exercises scheduled for each day of the week, including deadlifts, curls, tricep exercises, bench press, shoulder presses, squats, and more.

Uploaded by

Tushar Ranjan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Week1

Monday-deadlift 5sets of 2reps (80%) + dumbell bicep preacher 3sets of 6 reps(warmup) + sitting
barbell curls 6sets of 3reps (hold and release slowly)+ bicep hammer curls heavy 3sets 8-10reps +
forearm wrist curls 3sets of 15reps,12reps ,8reps ,6reps (last two sets heavy) + reverse wrist curls +
cardio

Tuesday – Triceps pulldown 3 sets 10-12reps , dumbell tricep up + abs +cardio

Wednesday- bench press 3 sets of 12reps (70%) + dumbell press 3sets of 10-12reps +cable butterfly
+cardio

Thursday-shoulder incline press 3sets 10-12reps + shoulder lateral raise 3sets of 10-12repa + side
shoulder raise 3 sets 10-12reps + shruges 3sets 10-12reps + lat pull down 3sets 10-12reps , T bar 3sets
10-12reps , barbell pulldown 3sets 10-12reps +abs +cardio

Friday – squats 8 sets of 3 reps (65%)+ hamstring curls 3 sets 10-12reps + leg press 3 sets 10-12reps +
cardio

Saturday -Sunday rest

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