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    Jeet Selal Workout

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    pavanrekha999
    The document outlines a 4 day per week workout split with specific exercises scheduled for each day. Monday focuses on chest and back with exercises like bench press and deadlifts completed for 10 sets of 10 reps each. Wednesday targets quads, hamstrings, glutes and calves with exercises such as squats and leg curls. Friday works shoulders and traps with overhead presses and lateral raises. The final day works biceps, triceps and abs with curls, tricep extensions and ab exercises completed in high reps. Rest days are scheduled between each workout.

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    © All Rights Reserved
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    Jeet Selal Workout

    Uploaded by

    pavanrekha999
    20K views6 pages
    The document outlines a 4 day per week workout split with specific exercises scheduled for each day. Monday focuses on chest and back with exercises like bench press and deadlifts completed for 10 sets of 10 reps each. Wednesday targets quads, hamstrings, glutes and calves with exercises such as squats and leg curls. Friday works shoulders and traps with overhead presses and lateral raises. The final day works biceps, triceps and abs with curls, tricep extensions and ab exercises completed in high reps. Rest days are scheduled between each workout.

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    Workout plan

    Original Title

    Jeet selal workout

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    The document outlines a 4 day per week workout split with specific exercises scheduled for each day. Monday focuses on chest and back with exercises like bench press and deadlifts completed for 10 sets of 10 reps each. Wednesday targets quads, hamstrings, glutes and calves with exercises such as squats and leg curls. Friday works shoulders and traps with overhead presses and lateral raises. The final day works biceps, triceps and abs with curls, tricep extensions and ab exercises completed in high reps. Rest days are scheduled between each workout.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    20K views6 pages

    Jeet Selal Workout

    Uploaded by

    pavanrekha999
    The document outlines a 4 day per week workout split with specific exercises scheduled for each day. Monday focuses on chest and back with exercises like bench press and deadlifts completed for 10 sets of 10 reps each. Wednesday targets quads, hamstrings, glutes and calves with exercises such as squats and leg curls. Friday works shoulders and traps with overhead presses and lateral raises. The final day works biceps, triceps and abs with curls, tricep extensions and ab exercises completed in high reps. Rest days are scheduled between each workout.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 6
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    The document outlines a 4 day per week full body workout program following German Volume Training (GVT) with 10 sets of 10 reps for most exercises.

    The workout is split into 4 days - Chest + Back on Monday, Quads + Hamstrings + Glutes + Calves on Wednesday, Shoulders + Traps on Friday, and Biceps + Triceps + Abs on Saturday.

    The Chest + Back workout includes barbell bench press, conventional deadlift, incline dumbbell flys, and one arm dumbbell rows.

    WORKOUT OVERVIEW

    WORKOUT SPLIT
    4 DAYS A WEEK
    Monday- CHEST + BACK.
    Tuesday- REST.
    Wednesday-QUADS + HAMSTRING + GLUETS + CALVES.
    Thursday- REST.
    Friday- SHOULDER + TRAPS.
    Saturday- BICEPS + TRICEPS + ABS.
    Sunday- REST
    DAY 1- CHEST + BACK

    WARM UP

    • HYPER EXTENSTION 15 reps


    • GLUTE KICK BACKS 10 reps EACH LEG
    • FIRE HYDRANT 12 reps EACH LEG
    • SUPERMAN (flying) HOLD 5-10 secs EACH LEG
    • REISTANCE BAND STRECH 2 MINS
    • PUSH UPS + LAT PULL DOWN 1 set

    MAIN WORKOUT

    1. BARBELL BENCH PRESS – 10 (Working) sets of 10 reps.


    Rest: 90 seconds.
    2. CONVENTIONAL DEADLIFT - 10 (Working) sets of 10 reps.
    Rest: 90 seconds.
    3. INCLINE DUMBBELL FLYS- 3 (Working) sets of 12-15 reps.
    Rest: 60 seconds.
    4. ONE ARM DUMBBELL ROWS - 3 (Working) sets of 12-15 reps.
    Rest: 60 seconds.
    DAY 2- QUADS + HAMSTRING + GLUETS + CALVES

    WARMUP

    • QUARTER SQUAT JUMP 1 set


    • RESISTANCE BAND MOBILITY LEG WORK (Sides + Fronts) 1 set
    • DYNAMIC STRETCH 1 set
    • SCORPIAN STRETCH MOBILITY 1 set
    • REISTANCE BAND STRECH 2 MINS

    MAIN WORKOUT

    1. BARBELL SQUATS – 10 (Working) sets of 10 reps.


    Rest: 90 seconds.
    2. SUMO DEADLIFT- 10 (Working) sets of 10 reps.
    Rest: 90 seconds.
    3. LEG CURLS – 3 (Working) sets of 12-15 reps.
    Rest: 60 seconds.
    4. SEATED CALVES RAISE- 3 (Working) sets of 12-15 reps.
    Rest: 60 seconds.
    DAY 3- SHOULDERS + TRAPS

    WARMUP

    • SHOULDER MOBILITY with cable 1 set


    • PUSH UPS 1 set
    • RESISTANCE BAND MOBILITY SHOULDER 1 set

    MAIN WORKOUT

    1. SHOULDER OVERHEAD BARBELL PRESS – 10 (Working) sets of 10 reps.


    Rest: 90 seconds.
    2. LATERAL RAISE DUMBBELL- 10 (Working) sets of 10 reps.
    Rest: 90 seconds.
    3. REAR DELT DUMBBELL FLY SEATED- 3 (Working) sets of 12-15 reps.
    Rest: 60 seconds.
    4. DUMBBELL SHRUS/MACHINE- 3 (Working) sets of 12-15 reps.
    Rest: 60 seconds.
    DAY 4- BICEPS + TRICEPS + ABS

    WARMUP

    • NECK MOBILITY WORK 1 set


    • RESISTANCE BAND MOBILITY WORK (SCAPULA SHOULDER)
    • SIDE LATERAL RAISE 1 SET

    MAIN WORKOUT

    1. BAEBELL BICEPS CURL – 10 (Working) sets of 10 reps.


    Rest: 90 seconds.
    2. SKULL CRUSHER EZ/STRAIGHT BAR - 10 (Working) sets of 10 reps.
    Rest: 90 seconds.
    3. HAMMER CURLS CABLE- 3 (Working) sets of 12-15 reps.
    Rest: 60 seconds.
    4. OVERHEAD TRICEPS EXTENTION CABLE- 3 (Working) sets of 12-15 reps.
    Rest: 60 seconds.
    5. LYING ABS CRUNCHES- 50 reps + BENCH CRUNCHES- 15-20 reps - 3 (Working) set.
    Rest: 60 seconds.
    6. WOOD CHOPPER ON CABLE- 3 (Working) sets of 12-15 reps.
    Rest: 60 seconds

    Note: You will only train 4 days a week while following GVT 10 x 10.

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