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    Workout Plan 2.0

    Uploaded by

    sjstyles672001
    Hdjddjxnxmozdhd d

    Copyright:

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    Download as PDF, TXT or read online from Scribd

    Workout Plan 2.0

    Uploaded by

    sjstyles672001
    4 views10 pages
    Hdjddjxnxmozdhd d

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

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    Hdjddjxnxmozdhd d

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    4 views10 pages

    Workout Plan 2.0

    Uploaded by

    sjstyles672001
    Hdjddjxnxmozdhd d

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 10

    Workout Plan 2.

    Monday - Pull [Back and Biceps]

    Back

    1. Barbell Rows
    3 sets of 10 to 15 reps
    Perform Drop set in last 2 sets

    2. Seated Cable Rows


    3 sets of 8 to 12 reps
    Perform Drop set in Last 2 sets

    Biceps

    1. Alternate Dumbbell Curls


    3 sets of 10 to 15 reps
    Perform Drop set in Last 2 set

    2. Preacher Curls
    3 sets of 10 to 15 reps
    Perform Drop set in Last 2 set
    Tuesday - Push [Chest and Shoulders]

    Chest

    1. Incline Dumbbell Press


    3 sets - 8 to 13 reps
    Perform Drop set in last set

    2. Cable Flies
    3 sets - 10 to 15 reps
    Perform Drop sets in all sets

    Shoulders

    1. Seated Dumbbell Rear Delt Fly


    3 sets of 12 to 15 reps

    2. Dumbbell Lateral Raises


    3 sets of 12 to 15 reps

    3. Dumbbell Shoulder Press


    3 sets of 12 to 15 reps

    Traps

    1. Shrugs
    3 sets - 8 to 13 reps
    Drop set in last 2 sets
    Wednesday - Leg [Legs and Triceps]

    Legs

    1. Lying or Seated Leg Curls


    4 sets of 8 to 12 reps
    Perform Drop set in Last 2 sets

    2. Hack Squats
    3 sets on 8 to 10 reps

    3. Leg Press
    3 sets of 10 to 12 reps

    4. Standing Calf Raises


    4 sets of 8 to 10 reps
    Perform Drop set in Last 2 sets

    Triceps

    1. Incline EZ bar Skull Crusher


    3 sets of 10 to 15 reps
    Perform Drop set in Last 1 set

    2. Single Arm Cable Kick Back


    3 sets of 10 to 15 reps
    Perform Drop set in Last 1 set
    Thursday - Pull [Back and Biceps]

    Back

    1. Lat Pulldowns
    3 sets of 10 to 15 reps
    Perform Drop set in Last 2 sets

    2. Straight Arm Cable Pullover


    3 sets of 10 to 15 reps
    Perform Drop set in all sets

    Biceps

    1. Reverse Grip EZ Bar Curls


    3 sets of 10 to 15 reps
    Perform Drop set in Last 1 set

    2. Hammer Curls
    3 Sets of 10 to 15 reps
    Perform Drop set in Last 2 sets
    Friday - Push [Chest and Shoulders]

    Chest

    1. Flat Bench Machine Press


    3 sets of 8 to 12 reps

    2. Decline Dumbbell Press


    2 sets of 10 to 13 reps

    3. Pec Deck Flyes


    3 sets of 8 to 13 reps
    Perform Drop set in Last 1 sets

    Shoulders

    1. Unilateral Cable Rear Delt Flyes


    3 sets of 10 to 15 reps

    2. Cable Lateral Raises


    3 sets of 10 to 15 reps

    3. Cable Front Delt Raises using Rope


    3 sets of 8 to 12 reps
    Traps

    1. Shrugs
    3 sets - 8 to 13 reps
    Drop set in last 2 sets
    Saturday - Leg [Legs and Triceps]

    Legs

    1. Romanian Deadlift
    3 sets of 8 to 12 reps
    Perform Drop set in Last 1 set

    2. Bulgarian Split Squats


    3 sets of 10 to 15 reps
    Perform Drop set in Last 2 sets

    3. Leg extension
    3 sets of 10 to 15 reps
    Perform Drop set in Last 2 sets

    4. Seated Calf Raises


    4 sets of 8 to 12 reps
    Perform Drop set in All sets
    Triceps

    1. Overhead Dumbbell Tricep Extension


    3 sets of 10 to 15 reps
    Perform Drop set in Last 2 sets

    2. Cable Tricep PushDowns


    3 sets of 10 to 15 reps
    Perform Drop set in Last 2 sets
    Notes

    A. All Rear delt and Medial delt exercises should be


    performed with drop sets.
    Eg. Lateral Raises
    3 sets of 12 to 15 reps
    Drop Set in Every Set
    B. It’s okay if you don’t wanna do drop sets on Front Delt
    Exercises.
    C. Don’t count the warm up set as a working set.
    All the sets and Drop sets should be done till Failure.
    D. If you don’t know how to perform a particular exercise
    given in the routine then you can just click the name of
    the exercise and a Youtube Tutorial will manifest itself
    in front of your eyes.
    A. Numerical Priority list of Supplements

    1. Whey Protein
    2. Creatine
    3. Multivitamins
    4.Fish Oil
    5. Ashwagandha

    B.Weighing machine which will help you


    Track your Progress

    1. Food Weighing Machine - around 249₹


    2. Weighing Scale - around 599

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