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Mr. Ankit's Workout Routine.

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algostockstrading
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57 views6 pages

Mr. Ankit's Workout Routine.

Uploaded by

algostockstrading
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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Hello Ankit,

Here's your WORKOUT PLAN


will be following PUSH LEGS PULL SPLIT
Increase the weight with each set
Drink enough water during workout
Don't skip warm before workout to avoid injury.
Will be increasing Intensity in upcoming weeks
You can add some small muscles like Traps,(on push day) Forearms (on Pull Day)

Warm Up(remains same for every session)


Number of sets(Reps)
Jumping jacks Twice for 30 sec
Neck rotation Twice for 30 sec
Shoulder rotation Twice for 30 sec
Knee Raises Twice for 30 sec
Knee rotation Twice for 30 sec

Perform each exercise Twice for 30 sec

DAY 1
Day 1 4 Sets of each, 8-15

EXERCISE Number of sets(Reps)


SHOULDER MACHINE PRESSES S1-15,S2-12,S3-10,S4-8
FLAT DUMBBELL BENCH PRESS S1-15,S2-12,S3-10,S4-8
DECLINE MACHINE PRESSES S1-15,S2-12,S3-10,S4-8
DUMBBELL SIDE RAISES S1-15,S2-12,S3-10,S4-8
SINGLE HAND CABLE MACHINE TRICEPS PUSHDOWN S1-15,S2-12,S3-10,S4-8
BAR CABLE OVERHEAD TRICEPS EXTENSION S1-15,S2-12,S3-10,S4-8

DAY 2
Day 2 4 Sets of each, 8-15

EXERCISE Number of sets(Reps)


NEUTRAL GRIP LATS PULL DOWN S1-15,S2-12,S3-10,S4-8
BARBELL ROWS S1-15,S2-12,S3-10,S4-8
REAR DELT MACHINE FLYS S1-15,S2-12,S3-10,S4-8
BARBELL SHRUGS S1-15,S2-12,S3-10,S4-8
PREACHER CURLS S1-15,S2-12,S3-10,S4-8
INCLINE BENCH CURLS S1-15,S2-12,S3-10,S4-8

1
DAY 3
Day 3 4 Sets of each, 8-15

EXERCISE Number of sets(Reps)


BODY WEIGHT SQUATS 4 Sets of 25 reps
SMITH MACHINE SQUATS S1-15,S2-12,S3-10,S4-8
LEG EXTENSIONS S1-15,S2-12,S3-10,S4-8
DUMBBELLS SUMO DEADLIFTS S1-15,S2-12,S3-10,S4-8
HAMSTRING HYPEREXTENSION S1-15,S2-12,S3-10,S4-8
BODY WEIGHT CALVES RAISES S1-15,S2-12,S3-10,S4-8

DAY 4
Day 4 4 Sets of each, 8-15

EXERCISE Number of sets(Reps)


PUSH UPS 4 Sets of 20 reps
INCLINE BENCH DUMBBELL PRESSES S1-15,S2-12,S3-10,S4-8
CABLE MACHINE SIDE RAISES S1-15,S2-12,S3-10,S4-8
DECLINE CABLE FLYS S1-15,S2-12,S3-10,S4-8
BAR TRICEPS PUSH DOWN S1-15,S2-12,S3-10,S4-8
CABLE MACHINE KICKBACK S1-15,S2-12,S3-10,S4-8

DAY 5
Day 5 4 Sets of each, 8-15

EXERCISE Number of sets(Reps)


LATS PULL DOWN S1-15,S2-12,S3-10,S4-8
SEATED MACHINE ROWS S1-15,S2-12,S3-10,S4-8
DUMBBELL ROWS S1-15,S2-12,S3-10,S4-8
HYPEREXTENSTION S1-15,S2-12,S3-10,S4-8
DUMBBELLS CURLS S1-15,S2-12,S3-10,S4-8
CABLE MACHINE HAMMER CURLS S1-15,S2-12,S3-10,S4-8
REVERSE CURLS S1-15,S2-12,S3-10,S4-8

DAY 6
Day 6 4 Sets of each, 8-15

EXERCISE Number of sets(Reps)


BODY WEIGHT SQUATS 4 Sets of 25 reps

2
MACHINE LEG PRESSES S1-15,S2-12,S3-10,S4-8
HAMSTRING CURLS S1-15,S2-12,S3-10,S4-8
DUMBBELLS SUMO DEADLIFTS S1-15,S2-12,S3-10,S4-8
MACHINE CALVES RAISES S1-15,S2-12,S3-10,S4-8
SEATED MACHINE CALVES RAISES S1-15,S2-12,S3-10,S4-8

3
Rear Delt(Pull day) at the end of
workout

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5
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