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Abs Fitness Program

This document outlines Nishant Rajak's fitness program called "Prime" from July 23, 2012 to July 23, 2013. The program includes exercises for different muscle groups on various days of the week, along with instructions to progressively increase weights and not exercise without following the provided workouts. It provides two sample weeks of exercises, sets, and repetitions for chest/triceps, back/biceps, and other muscle groups.

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rajakprashant
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116 views15 pages

Abs Fitness Program

This document outlines Nishant Rajak's fitness program called "Prime" from July 23, 2012 to July 23, 2013. The program includes exercises for different muscle groups on various days of the week, along with instructions to progressively increase weights and not exercise without following the provided workouts. It provides two sample weeks of exercises, sets, and repetitions for chest/triceps, back/biceps, and other muscle groups.

Uploaded by

rajakprashant
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Abs Fitness Program

Name: Nishant Rajak


Programmer: Jaffery
Program Name: Prime
Card No# 1621326
Start Date 23-Jul-12
Expire date 23-Jul-13
Instructions
1 Add Weight after 1 set.
2 Do not exercise on your own. Follow the work out.
3 Don’t take rest between 2 sets while doing Cardio, finish all exercise then take rest.
4 Any exercise causing discomfort discontinue.

Day 1 Chest & Triceps


S. No# Exercise Week 1-6
1 Cardio 15 Minutes
2 Stretches Entire Body 1/15 Counts
3 Push Ups 2/15
4 Chest Press Machine 2/20
5 Incline Dbl Flies 2/20
6 Dbl Pullover 2/20
7 Triceps Extension 2/20
8 French Press Dbls 2/20
9 Triceps Bench Dip Knee Bent 2/20
10 Cardio 10 Minutes
11 Crunches 2/20
12 Leg Raise Crunches 2/20
13 Reverse Crunches 2/20
14 Butterfly Crunches 2/20
15 Side Crunches 2/20
16 Cardio 15 Minutes
17 Proper Cooling down & Stretches 10 Minutes

Day 2-4-6 Cardio


S. No# Exercise Week 1-2-3 Week 4-5-6
1 Cardio 15 Minutes 20 Minutes
2 Stretches Entire Body 1/10 1/15
3 Push Ups 2/ 45 Seconds 2/ 1 Minutes
4 Pull Ups 2/ 45 Seconds 2/ 1 Minutes
5 Free Squats 2/ 45 Seconds 2/ 1 Minutes
6 Wide Squats 2/ 45 Seconds 2/ 1 Minutes
7 Lunges Static 2/ 45 Seconds 2/ 1 Minutes
8 Skipping 2/ 45 Seconds 2/ 1 Minutes
9 Cycle Program # 3 10 Minutes 10 Minutes
10 Half Reverse Cum Crunches 2/15 2/15
11 Cross Body Crunches 2/15 2/15
12 Reverse Crunches 2/15 2/15
13 Butterfly Crunches 2/15 2/15
14 Leg Raises Crunches 2/15 2/15
15 Oblique Crunches 2/15 2/15
16 Lower Back Stretches 2/15 2/15
17 Cardio 15 Minutes 15 Minutes
18 Proper Cooling down & Stretches 10 Minutes 10 Minutes

Day 3 Back & Biceps


S. No# Exercise Week 1-6
1 Cardio 15 Minutes
2 Stretches Entire Body 1/15
3 Wide Grip Pull Ups 2/20
4 Lat Pull down 2/20
5 One Arm Rowing 2/20
6 Seated Rowing 2/20
7 Biceps Dbl Curls 2/20
8 Concentration Curls 2/20
9 Supination Curls 2/20
10 Cardio 10 Minutes
11 Crunches 2/20
12 Cross Body Crunches 2/20
13 Leg Thrust + UV 2/20
14 Oblique Crunches 2/20
15 Leg Raises Crunches 2/20
16 Cardio 15 Minutes
17 Proper Cooling down & Stretches 10 Minutes

Day 5 Hamstring, Quadriceps & Deltoid


S. No# Exercise Week 1-6
1 Cardio 15 Minutes
2 Stretches Entire Body 1/15
3 Free Squats 2/20
4 Leg Press 2/20
5 Wide Squats on Smith 2/20
6 Leg Extension 2/20
7 Leg Curls 2/20
8 Dbl Press 2/20
9 Lateral Raises 2/20
10 Front Raises 2/20
11 Cardio 10 Minutes
12 Crunches 2/20
13 Squirms 2/20
14 Reverse Crunches 2/20
15 Side Crunches 2/20
16 One Leg Crunches 2/20
17 Cardio 15 Minutes
18 Proper Cooling down & Stretches 10 Minutes
Instructions
1 Take light weught such that the last 2-3 reps should be in strict form.
2 Take 30-40 secs rest between two sets
3 Do not exercise on your own can be harmful. Follow this work out only.

Day 1 Resistance
S. No# Exercise Week 1-2
1 Any Cardio Machine 10 minutes
2 Stretches Entire Body 5 count hold
3 Chest press Machine 1/15
4 Incline Press Dbl 1/15
5 Shoulder Press Dbl 1/15
6 Lateral Raises 1/15
7 Lat Pull Down 1/15
8 Seated Rowing 1/15
9 Bicep Dbl 1/15
10 Biceps Thumbs Up Curls 1/15
11 Triceps Extension 1/15
12 Triceps French Press 1/15
13 Leg Curls 1/15
14 Leg Extension 1/15
15 Crunches 1/15
16 Butterfly Crunches 1/15
17 Side Crunches 1/15
18 Oblique Crunches 1/15
19 Lower Back Stretches 10 Seconds Hold
20 Proper Cooling down & Stretches 10 Minutes

Day 2-4-6 Cardiovascular, Midsection, Hips


S. No# Exercise Week 1-2
1 Any Cardio Machine 10 minutes
2 Stretches Entire Body 5 count hold
3 Push Ups 2/12
4 Pull Ups Machine 2/12
5 Free Squats with Fit ball 2/12
6 Wide Squats with Fit ball 2/12
7 Static Lunges 2/12
8 Leg Press 2/12
9 Cycling 2/12
10 Side Bends Dbl 2/12
11 Crunches 2/12
12 Oblique Crunches 2/12
13 Reverse Crunches 2/12
14 One Leg Raises 2/12
15 Leg Raises Crunches 2/12
16 Lower Back Stretches 10 Seconds Hold
17 Any Cardio Machine 2/12
18 Proper Cooling down & Stretches 10 Minutes

Day 3 Resistance
S. No# Exercise Week 1-2
1 Any Cardio Machine 10 minutes
2 Stretches Entire Body 5 count hold
3 Bench Press Dbl 1/15
4 Pectoral Flies 1/15
5 Front Raises 1/15
6 Upright Rowing 1/15
7 One Arm Rowing 1/15
8 Pull Ups 1/15
9 Bicep Thumbs Up Curls 1/15
10 Concentration Curls 1/15
11 Triceps Single Arm 1/15
12 Triceps Kick Back 1/15
13 Leg Press 1/15
14 Wide Squats Dbl 1/15
15 Crunches 1/15
16 Side Crunches 1/15
17 Reverse Crunches 1/15
18 Leg Raise Crunches 1/15
19 Lower Back Stretches 10 Seconds Hold
20 Proper Cooling down & Stretches 10 Minutes

Day 5 Resistance
S. No# Exercise Week 1-2
1 Any Cardio Machine 10 minutes
2 Stretches Entire Body 5 count hold
3 Chest Press Machine 1/15
4 Bench Flies 1/15
5 Seated Shoulder Press 1/15
6 Military Press 1/15
7 Lat Pull Down 1/15
8 Shrugs 1/15
9 Concentration Curls 1/15
10 Biceps bar 1/15
11 Triceps French Press 1/15
12 Triceps Dips 1/15
13 Free Squats 1/15
14 Lunges Static 1/15
15 Crunches 1/15
16 One Leg Crunches 1/15
17 Reverse Crunches 1/15
18 Side Crunches 1/15
19 Lower Back Stretches 10 Seconds Hold
20 Proper Cooling down & Stretches 10 Minutes
Week 3-4 Week 5-6
12 Minutes 15 Minutes
5 count hold 5 count hold
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
10 Seconds Hold 10 Seconds Hold
10 Minutes 10 Minutes

Week 3-4 Week 5-6


12 Minutes 15 Minutes
5 count hold 5 count hold
2/15 2/18
2/15 2/18
2/15 2/18
2/15 2/18
2/15 2/18
2/15 2/18
2/15 2/18
2/15 2/18
2/15 2/18
2/15 2/18
2/15 2/18
2/15 2/18
2/15 2/18
10 Seconds Hold 10 Seconds Hold
2/15 2/18
10 Minutes 10 Minutes

Week 3-4 Week 5-6


12 Minutes 15 Minutes
5 count hold 5 count hold
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
10 Seconds Hold 10 Seconds Hold
10 Minutes 10 Minutes

Week 3-4 Week 5-6


12 Minutes 15 Minutes
5 count hold 5 count hold
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
2/12 2/15
10 Seconds Hold 10 Seconds Hold
10 Minutes 10 Minutes
Day 1 and 4 Chest And Triceps
S. No# Exercise
1 Any Cardio
2 Stretches
3 Push Ups
4 Bench Press Bar
5 Bench Press Dbl
6 Incline Bench Flies
7 Pec Dec (Pectoral Flies )
8 Triceps Single Arm
9 Triceps Kick Back
10 Triceps French Press Dbl
11 Triceps Extension
12 Fore Arm Curls
13 Crunches
14 Oblique Crunches
15 Reverse Crunches
16 Lower Back Stretches

Day 3 and 6 Legs And Shoulders


S. No# Exercise
1 Any Cardio
2 Stretches
3 Wide Squats on Fit Ball
4 Leg Press
5 Leg Extension
6 Leg Curls
7 Lunges With Dbl
8 Calve Raises
9 Shoulder Press Dbl
10 Lateral Raises
11 Front Raises
12 Upright Rowing
13 Shrugs
14 Crunches
15 Side Crunches
16 Any Cardio Machine
17 Stretches Entire Body
Day 2 and 5 Back And Biceps
S. No# Exercise
1 Any Cardio
2 Stretches
3 Pull Ups
4 Lat Pull Down
5 One Arm Rowing
6 Seated Rowing
7 Biceps Bar
8 Biceps Supination
9 Preacher Curls
10 Biceps Thumbs Up Curls
11 Form Arm Curls
12 Crunches
13 Squirms
14 Reverse Crunches
15 Lower Back Stretches
Week 1-6 / sets and reps
8 minutes
1/10
2/15
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
2/20
2/20
2/20
Hold for 10 Secs

Week 1-6 / sets and reps


8 minutes
1/10
2/15
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
2/20
2/20
2/20
5 Minutes
Hold for 10 Secs
Week 1-6 / sets and reps
8 minutes
1/10
2/15
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
15-12-10
2/20
2/20
2/20
5 Minutes

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