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    Day-1 LEGS: Pre-Workout Stretching

    Uploaded by

    Bhuwan Bhaskar Tadiyal
    The document outlines a 6 day workout program with exercises for legs, arms, shoulders, chest, back and includes exercise type, sets, reps and youtube video links for each exercise. Rest periods of 45 seconds to 2 minutes are recommended between sets and exercises.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Day-1 LEGS: Pre-Workout Stretching

    Uploaded by

    Bhuwan Bhaskar Tadiyal
    129 views1 page
    The document outlines a 6 day workout program with exercises for legs, arms, shoulders, chest, back and includes exercise type, sets, reps and youtube video links for each exercise. Rest periods of 45 seconds to 2 minutes are recommended between sets and exercises.

    Original Description:

    Work out pLa

    Original Title

    Workout Plan

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    The document outlines a 6 day workout program with exercises for legs, arms, shoulders, chest, back and includes exercise type, sets, reps and youtube video links for each exercise. Rest periods of 45 seconds to 2 minutes are recommended between sets and exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    129 views1 page

    Day-1 LEGS: Pre-Workout Stretching

    Uploaded by

    Bhuwan Bhaskar Tadiyal
    The document outlines a 6 day workout program with exercises for legs, arms, shoulders, chest, back and includes exercise type, sets, reps and youtube video links for each exercise. Rest periods of 45 seconds to 2 minutes are recommended between sets and exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    1: Type is the type of exercise you will perform.

    2: Sets is number of times you will repeat the set of activity.


    3: Reps is repetitions you will perform in a single set of activity.
    4: Rest 45second to 1 Minute between repeating the exercise for another set.
    5: Rest 1-2minute before starting the next exercise.

    Pre-Workout Stretching https://www.youtube.com/watch?v=RHplaSPTM0A


    Day-1 LEGS
    Type Sets Reps Links
    Barbell Squats 4 8-12Reps https://www.youtube.com/watch?v=Dy28eq2PjcM
    (1 Warmup)
    Leg Press 3 8-12Reps https://www.youtube.com/watch?v=Aq5uxXrXq7c

    Walking Lunges With Dumbbells 3 8-12Reps https://www.youtube.com/watch?v=xvC10-eCuXs

    Leg Extension 3 8-12Reps https://www.youtube.com/watch?v=YyvSfVjQeL0

    Lying Leg Curl 3 8-12Reps https://www.youtube.com/watch?v=3h6lab4GusU

    Standing Calf Raises 3 8-12Reps https://www.youtube.com/watch?v=-M4-G8p8fmc

    Leg Raises 3 10Reps https://www.youtube.com/watch?v=JB2oyawG9KI

    Day-2 ARMS
    Type Sets Reps Links
    EZ Bar Barbell Curl 5 8-15Reps https://www.youtube.com/watch?v=kwG2ipFRgfo
    (1 Warmup)
    Dumbbell Hammer Curl 4 8-12Reps https://www.youtube.com/watch?v=zC3nLlEvin4

    Close Grip Bench Press 3 10-12Reps https://www.youtube.com/watch?v=nEF0bv2FW94

    Skull Crusher 3 8-12Reps https://www.youtube.com/watch?v=d_KZxkY_0cM

    Triceps Dumbbell Extensions 3 8-12Reps https://www.youtube.com/watch?v=nRiJVZDpdL0

    Side Plank 2 45Sec https://www.youtube.com/watch?v=NXr4Fw8q60o


    Day-3 SHOULDER
    Type Sets Reps Links
    Seated Dumbbell Press 4 8-12Reps https://www.youtube.com/watch?v=qEwKCR5JCog

    Lateral Raises 4 8-12Reps https://www.youtube.com/watch?v=3VcKaXpzqRo&t=5s

    Front Raises 3 10-12Reps https://www.youtube.com/watch?v=-t7fuZ0KhDA

    Face Pull 3 10Reps https://www.youtube.com/watch?v=rep-qVOkqgk

    Barbell Shrugs 4 6-12Reps https://www.youtube.com/watch?v=NAqCVe2mwzM

    Crunches 4 15-20Reps https://www.youtube.com/watch?v=Xyd_fa5zoEU


    Day-4 CHEST
    Type Sets Reps Links
    Barbell Bench Press 4 8-12Reps https://www.youtube.com/watch?v=rT7DgCr-3pg
    (1 Warmup)
    Incline Dumbbell Press 3 8-12Reps https://www.youtube.com/watch?v=8iPEnn-ltC8

    Flat Bench Dumbbell Press 3 8-12Reps https://www.youtube.com/watch?v=VmB1G1K7v94&t=28s

    Cable Chest Flys 4 8-12Reps https://www.youtube.com/watch?v=Iwe6AmxVf7o

    Pec Dec Fly 4 8-12Reps https://www.youtube.com/watch?v=Z57CtFmRMxA

    Wood Chopper 3 10-15Reps Each Side https://www.youtube.com/watch?v=pAplQXk3dkU

    Day-5 ARMS
    Type Sets Reps Links
    EZ Bar Barbell Curl 5 8-15Reps https://www.youtube.com/watch?v=kwG2ipFRgfo
    (1 Warmup)
    Dumbbell Hammer Curl 4 8-12Reps https://www.youtube.com/watch?v=zC3nLlEvin4

    Close Grip Bench Press 3 10-12Reps https://www.youtube.com/watch?v=nEF0bv2FW94

    Skull Crusher 3 8-12Reps https://www.youtube.com/watch?v=d_KZxkY_0cM

    Triceps Dumbbell Extensions 3 8-12Reps https://www.youtube.com/watch?v=nRiJVZDpdL0

    Side Plank 3 45Sec https://www.youtube.com/watch?v=NXr4Fw8q60o

    Day-6 BACK
    Type Sets Reps Links
    Dumbbell Row 4 8-12Reps https://www.youtube.com/watch?v=-koP10y1qZI

    Lat Pull Down 4 8-12Reps https://www.youtube.com/watch?v=CAwf7n6Luuc

    Close Grip Pull Down 3 8-10Reps https://www.youtube.com/watch?v=neP32qCyPbQ

    Seated Cable Row 4 8-12Reps https://www.youtube.com/watch?v=GZbfZ033f74

    Hyperextension 3 6-12Reps https://www.youtube.com/watch?v=ph3pddpKzzw

    Weighted Crunches 4 10Reps https://www.youtube.com/watch?v=1MN2MSfLTC0

    Post-Workout Stretching https://www.youtube.com/watch?v=Cg_Q1M2Xf2s

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