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