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    Shred X - Workout Plan

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    Mohammed Akil
    The document outlines a 10-week workout plan created by Guru Mann Fitness for fat loss. It includes 6 days of weight training, 3 days of cardio, and 3 days focused on abs exercises. The plan provides exercise options for each muscle group (e.g. chest, back, shoulders, legs, abs) organized by day of the week over the 10 weeks. It includes exercises, sets, reps, and rest times for weight training and cardio sessions.

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    © All Rights Reserved
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    Shred X - Workout Plan

    Uploaded by

    Mohammed Akil
    1K views5 pages
    The document outlines a 10-week workout plan created by Guru Mann Fitness for fat loss. It includes 6 days of weight training, 3 days of cardio, and 3 days focused on abs exercises. The plan provides exercise options for each muscle group (e.g. chest, back, shoulders, legs, abs) organized by day of the week over the 10 weeks. It includes exercises, sets, reps, and rest times for weight training and cardio sessions.

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    SHRED_X_Workout_Plan_by_Guru_Mann

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    The document outlines a 10-week workout plan created by Guru Mann Fitness for fat loss. It includes 6 days of weight training, 3 days of cardio, and 3 days focused on abs exercises. The plan provides exercise options for each muscle group (e.g. chest, back, shoulders, legs, abs) organized by day of the week over the 10 weeks. It includes exercises, sets, reps, and rest times for weight training and cardio sessions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1K views5 pages

    Shred X - Workout Plan

    Uploaded by

    Mohammed Akil
    The document outlines a 10-week workout plan created by Guru Mann Fitness for fat loss. It includes 6 days of weight training, 3 days of cardio, and 3 days focused on abs exercises. The plan provides exercise options for each muscle group (e.g. chest, back, shoulders, legs, abs) organized by day of the week over the 10 weeks. It includes exercises, sets, reps, and rest times for weight training and cardio sessions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    SHRED X - WORKOUT PLAN

    CATEGORY: FAT LOSS PROGRAM


    AGE: 16 TO 70 YEARS
    ACTIVITY: GYM WORKOUT
    NUTRITION: VEG & NON-VEG
    DAYS: 6 DAYS WEIGHT TRAINING / 3 DAY CARDIO / 3 DAYS ABS

    DESIGNED & CREATED BY GURU MANN


    JULY 2021

    Guru Mann Fitness Inc.

    WORKOUT PLAN

    DAYS MON TUE WED THUR FRI SAT

    WEEK CHEST
    BACK
    SHOULDERS
    LEGS
    CHEST
    BACK

    1 TRICEPS
    BICEPS
    TRAPS
    CARDIO TRICEPS
    BICEPS

    ABS CARDIO ABS ABS CARDIO

    WEEK SHOULDERS
    LEGS
    CHEST
    BACK
    SHOULDERS
    LEGS

    2 TRAPS
    CARDIO TRICEPS
    BICEPS
    TRAPS
    CARDIO
    ABS ABS CARDIO ABS

    WEEK CHEST
    BACK
    SHOULDERS
    LEGS
    CHEST
    BACK

    3 TRICEPS
    BICEPS
    TRAPS
    CARDIO TRICEPS
    BICEPS

    ABS CARDIO ABS ABS CARDIO

    WEEK SHOULDERS
    LEGS
    CHEST
    BACK
    SHOULDERS
    LEGS

    4 TRAPS
    CARDIO TRICEPS
    BICEPS
    TRAPS
    CARDIO
    ABS ABS CARDIO ABS

    WEEK CHEST
    BACK
    SHOULDERS
    LEGS
    CHEST
    BACK

    5 TRICEPS
    BICEPS
    TRAPS
    CARDIO TRICEPS
    BICEPS

    ABS CARDIO ABS ABS CARDIO

    WEEK SHOULDERS
    LEGS
    CHEST
    BACK
    SHOULDERS
    LEGS

    6 TRAPS
    CARDIO TRICEPS
    BICEPS
    TRAPS
    CARDIO
    ABS ABS CARDIO ABS

    WEEK CHEST
    BACK
    SHOULDERS
    LEGS
    CHEST
    BACK

    7 TRICEPS
    BICEPS
    TRAPS
    CARDIO TRICEPS
    BICEPS

    ABS CARDIO ABS ABS CARDIO

    WEEK SHOULDERS
    LEGS
    CHEST
    BACK
    SHOULDERS
    LEGS

    8 TRAPS
    CARDIO TRICEPS
    BICEPS
    TRAPS
    CARDIO
    ABS ABS CARDIO ABS

    WEEK CHEST
    BACK
    SHOULDERS
    LEGS
    CHEST
    BACK

    9 TRICEPS
    BICEPS
    TRAPS
    CARDIO TRICEPS
    BICEPS

    ABS CARDIO ABS ABS CARDIO

    WEEK SHOULDERS
    LEGS
    CHEST
    BACK
    SHOULDERS
    LEGS

    10 TRAPS
    CARDIO TRICEPS
    BICEPS
    TRAPS
    CARDIO
    ABS ABS CARDIO ABS

    NOTE: SUNDAY IS REST DAY

    Guru Mann Fitness Inc.


    CHEST & TRICEPS
    GURU MANN FITNESS EXERCISE SETS REPS REST

    WARM UP LIGHT WEIGHT DUMBBELLS 2 20-25

    SUPERSET 1A. BARBELL BENCH PRESS


    3
    8-12
    90SEC
    1B. STRANDING ARM FLY 3 50

    SUPERSET 2A. DB INCLINE PRESS


    3
    8-12
    90SEC
    2B. INCLINE ARM FLY 3 50

    SUPERSET 3A. CABLE CROSSOVER


    3
    8-12
    90SEC
    3B. SEATED CABLE FLY 3 8-12

    SUPERSET 4A. SKULL CRUSHER


    3
    8-12
    90SEC
    4B. CLOSE GRIP PUSHUPS 3 50

    SUPERSET 5A. TRICEP BAR PRESSDOWN


    3
    8-12
    90SEC
    5B. TRICEP DIPS 3 20-50

    BACK & BICEPS


    GURU MANN FITNESS EXERCISE SETS REPS REST

    WARM UP LIGHT WEIGHT 2 20-25

    SUPERSET 1A. WIDE GRIP LAT PULL DOWN


    3
    8-12
    90SEC
    1B. INVERTED ROWS 3 50

    SUPERSET 2A. WIDE GRIP CABLE ROWS


    3
    12-10-8
    90SEC
    2B. PULL-UP & HANG 3 30SEC

    SUPERSET 3A. RACK PULL


    3
    8-12
    90SEC
    3B. SEATED CABLE ROWS 3 8-12

    SUPERSET 4A. EZ BAR CURL


    3
    8-12
    90SEC
    4B. REVERSE GRIP CURLS 3 8-12

    SUPERSET 5A. DB HAMMER CURL


    3 8-12 90SEC
    (ALTERNATE & TOGETHER)

    REGULAR SET 6A. STANDING CABLE CURL


    3 8-12 90SEC
    (STAND IN BETWEEN THE
    FUNCTIONAL MACHINE)

    Guru Mann Fitness Inc.


    SHOULDERS & TRAPS
    GURU MANN FITNESS EXERCISE SETS REPS REST

    WARM UP LIGHT WEIGHT DUMBBELLS 2 20-25

    SUPERSET 1A. DB PRESS (SINGLE HAND)


    3
    8-12
    90SEC
    1B. DB PRESS (DOUBLE HAND) 3 8-12

    SUPERSET 2A. DB SINGLE HAND SIDE RAISE


    3
    8-12
    90SEC
    2B. DB ARM CIRCLE 3 50

    SUPERSET 3A. ROPE FRONT RAISE


    3
    8-12
    90SEC
    3B. UNDERHAND BAR FRONT RAISE 3 8-12

    SUPERSET 4A. FACE PULL


    3
    8-12
    90SEC
    4B. CABLE REAR DELT FLY 3 8-12

    SUPERSET 5A. BARBELL SHRUGS


    3
    8-12
    90SEC
    5B. ROPE SHRUGS 3 50

    LEGS
    GURU MANN FITNESS EXERCISE SETS REPS REST

    WARM UP LIGHT WEIGHT DUMBBELLS 2 20-25

    SUPERSET 1A. BARBELL SQUAT


    3
    8-12
    90SEC
    1B. JUMP SQUAT 3 8-12

    SUPERSET 2A. LEG PRES


    3
    8-12
    90SEC
    2B. SPLIT SQUAT 3 50

    SUPERSET 3A. SUMO DEADLIFT


    3
    8-12
    90SEC
    3B. SUMO DB SQUAT 3 8-12

    SUPERSET 4A. BARBELL STIFF LEG DEADLIFT


    3
    8-12
    90SEC
    4B. STANDING CALF RAISE 3 8-12

    Guru Mann Fitness Inc.


    ABS
    GURU MANN FITNESS EXERCISE SETS REPS REST

    REGULAR SET 1. ROPE CRUNCHES 3 15-20 45SEC

    REGULAR SET 2. HANGING LEG RAISE 3 15-20 45SEC

    REGULAR SET 3. WOOD CHOPPER 3 15-20 45SEC

    REGULAR SET 4. LAYING LEG RAISE 3 15-20 45SEC


    NOTE: 1 MINUTE REST AFTER EACH SET.

    CARDIO
    GURU MANN FITNESS EXERCISE SETS REPS REST

    CARDIO

    TREADMILL 10 MIN WALK + 20 MIN RUNNING 30MIN —— —-

    NOTE: WATCH SHRED X WORKOUT VIDEOS ON YOUTUBE

    Best Wishes to Everyone

    Regards
    GM

    Guru Mann Fitness Inc.

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