SHREDDED NEXT LEVEL Workout Plan by Guru Mann

[Pages:3]

WORKOUT PLAN

DAY 1 Chest Back Cardio DAY 8 Shoulders Traps Cardio DAY 15

REST

DAY 22 Arms Abs

DAY 29 Legs Abs

DAY 36 Chest Back Cardio DAY 43 Shoulders Traps Cardio DAY 50

REST

DAY 57 Arms Abs

DAY 2 Arms Abs

DAY 9 Legs Abs

DAY 16 Chest Back Cardio DAY 23 Shoulders Traps Cardio DAY 30

REST

DAY 37 Arms Abs

DAY 44 Legs Abs

DAY 51 Chest Back Cardio DAY 58 Shoulders Traps Cardio

DAY 3

Shoulders Traps Cardio DAY 10

REST

DAY 17 Arms Abs

DAY 24 Legs Abs

DAY 31 Chest Back Cardio DAY 38 Shoulders Traps Cardio DAY 45

REST

DAY 52 Arms Abs

DAY 59 Legs Abs

DAY 4 Legs Abs

DAY 11 Chest Back Cardio DAY 18 Shoulders Traps Cardio DAY 25

REST

DAY 32 Arms Abs

DAY 39 Legs Abs

DAY 46 Chest Back Cardio DAY 53 Shoulders Traps Cardio DAY 60

REST

DAY 5

REST

DAY 12 Arms Abs

DAY 19 Legs Abs

DAY 26 Chest Back Cardio DAY 33 Shoulders Traps Cardio DAY 40

REST

DAY 47 Arms Abs

DAY 54 Legs Abs

DAY 6 Chest Back Cardio DAY 13 Shoulders Traps Cardio DAY 20

REST

DAY 27 Arms Abs

DAY 34 Legs Abs

DAY 41 Chest Back Cardio DAY 48 Shoulders Traps Cardio DAY 55

REST

DAY 7 Arms Abs

DAY 14 Legs Abs

DAY 21 Chest Back Cardio DAY 28 Shoulders Traps Cardio DAY 35

REST

DAY 42 Arms Abs

DAY 49 Legs Abs

DAY 56 Chest Back Cardio

Designed & Created by Guru Mann

ISSA/ASFA/NASM/ACE

Level--III CERTIFIED

|

Biomechanics & Kinesiology ? Human Kinetic

FB: GuruMannFitness

YOUTUBE: Health and Fitness | Guru Mann Fitness

INSTA: GuruMann

Super Set

Super Set Super Set

Drop Set

20min

CHEST & BACK Exercises

1a. DB Press 1b. DB Rows

2a. DB Incline Press

2b. Wide Grip Lat Pulldown 3a. DB Decline Crossover 3b. Rope Rows

4. DB Pullover (10+10+10)

CARDIO

Treadmill Running v 5min Jogging v 15min Running

Reps/set

Set

8--10--12--15

4

8--10--12--15

4

8--10--12--15

4

10

1

5min 15min

6kmph 12kmph

NOTE: There is no rest in between the super set and drop set, do 2 exercises back to back. Rest 1-2mins after super set.

Super Set

Super Set Super Set

Drop Set

Gaint Set

Gaint Set

ARMS (biceps & triceps)

Exercises

Reps/set

1a. DB Curl (or Barbell)

8--10--12--15

1b. DB Skull Crusher (or Barbell)

2a. Rope Curl

8--10--12--15

2b. Single Hand Triceps Press down

3a. High Angle Cable Curl

8--10--12--15

3b. DB Overhead Extension

4a. Biceps Cable Curl (Elbow Pointing Back)

8--10--12--15

4b. DB Kickback

ABS

1a. Hanging Leg Raise

15

1b. Side Twist (On Medicine Ball)

15/side

1c. Laying V Crunches

15

2a. Stability Ball Crunch

15

2b. Cable Oblique Crunch

15/side

2c. Planks on Stability Ball

90--120sec

Set

4

4

4

4

3 3 3 3 3 3

NOTE: There is no rest in between the super set and drop set, do 2 exercises back to back. Rest 1-2mins after super set.

Designed & Created by Guru Mann

ISSA/ASFA/NASM/ACE

Level--III CERTIFIED

|

Biomechanics & Kinesiology ? Human Kinetic

FB: GuruMannFitness

YOUTUBE: Health and Fitness | Guru Mann Fitness

INSTA: GuruMann

Super Set

Super Set Regular Set

Super Set

20min

SHOULDERS & TRAPS Exercises

1a. DB Press 1b. DB Seated Shrugs

2a. DB Front Raise

2b. DB Front Shrugs (or kettle bell)

3.

DB Arm Circle

4a. Barbell Upright Rows

4b. Cable Read Delt Fly (Mid Low Angle)

CARDIO

Treadmill Running v 5min Jogging v 15min Running

Reps/set 8--10--12--15

8--10--12--15

8--10--12--15

8--10--12--15

5min 15min

Set

4

4

4

4

6kmph 12kmph

NOTE: There is no rest in between the super set and drop set, do 2 exercises back to back. Rest 1-2mins after super set.

Warm--up Super Set

Super Set Super Set

Regular Set

Gaint Set

Gaint Set

LEGS (quads/hams/calves)

Exercises

Reps/set

Brisk Walk on Treadmill

10mins

1a. DB Squat (or Barbell)

8--10--12--15

1b. DB Deadlift (or Barbell)

2a. Leg Extension

8--10--12--15

2b. Hamstring Extension

3a. Barbell Front Squat

8--10--12--15

3b. DB Sumo Squat

4. Barbell Calf Raise (or Standing machine 8--10--12--15

calf raise)

ABS

1a. Hanging Leg Raise

15

1b. Side Twist (On Medicine Ball)

15/side

1c. Laying V Crunches

15

2a. Stability Ball Crunch

15

2b. Cable Oblique Crunch

15/side

2c. Planks on Stability Ball

90--120sec

Set

------------

4

4

4

4

3 3 3 3 3 3

NOTE: There is no rest in between the super set and drop set, do 2 exercises back to back. Rest 1-2mins after super set.

Designed & Created by Guru Mann

ISSA/ASFA/NASM/ACE

Level--III CERTIFIED

|

Biomechanics & Kinesiology ? Human Kinetic

FB: GuruMannFitness

YOUTUBE: Health and Fitness | Guru Mann Fitness

INSTA: GuruMann

 ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download