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    Saket Gokhale PPL

    Uploaded by

    Bhavya Angurana

    Copyright:

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

    Saket Gokhale PPL

    Uploaded by

    Bhavya Angurana
    7K views2 pages

    Original Title

    614787242 Saket Gokhale PPL

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    7K views2 pages

    Saket Gokhale PPL

    Uploaded by

    Bhavya Angurana

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    PUSH -> Saturday & Tuesday

    Chest

     Seated Dumbbell Overhead Press – 3 sets of 10-12 reps


     Incline Dumbbell Bench Press – 3 sets of 10-12 reps
     Chest Dip – 3 sets of MAX reps
     Cable Fly’s - 3 sets of 10-12 reps
     Face Pull - 3 sets of 10-12 reps

    Triceps

     Triceps Kickback – 3 sets of 10-12 reps


     Close Grip Bench Press – 3 sets of 10-12 reps
     Triceps Extension – 3 sets of 10-12 reps

    Shoulders

     Barbell Front Raise – 4 sets of 12 reps


     Dumbbell Lateral Raise – 4 sets of 12 reps

    LEG -> Sunday & Wednesday


    Quads, Glutes and Hamstrings

     Squat – 4 sets of 10-12 reps


     Dumbbell Lunge – 3 sets of 10-12 reps each leg
     45 Degree Leg Press – 3 sets of 10-12 reps
     Leg Curl – 3 sets of 10-12 reps
     Leg Extension – 3 sets of 10-12 reps

    PULL -> Monday & Thursday


    Back

     Wide Grip Pull Up 3 sets of MAX reps


     Lat Pull Down (Front + Back) – 3 sets of 10-12 reps
     Machine Reverse Fly – 3 sets of 10-12 reps
     Seated Row – 3 sets of 10-12 reps

    Biceps

     Standing Barbell Curl – 3 sets of 10-12 reps


     Preacher Curl – 3 sets of 10-12 reps
     Reverse Grip Curl - 3 sets of 10-12 reps
     Hammer Curl - 3 sets of 10-12 reps
     Dumbbell Wrist Curls - 3 sets of 10-12 reps

    Abs (Saturday + Monday + Wednesday)


     Lower Abs – Flutter Kicks / Hanging Leg Raises – 3 sets of 10-12 reps
     Obliques – Russian Twists – 3 sets of 10-12 reps
     Upper Abs – Crunches – 3 sets of 10-12 reps
     Serratus – Plank Pull in & out = Dips in / out – 3 sets of 10-12 reps
     Transverse Abdom – Roman Deadlift / Pilates /Wipers – 3 sets of 10-12 reps

    Cardio (Sunday + Tuesday + Thursday)


     Treadmill (20min) – 15 sec Sprint, 10 sec Rest – 15 times -> Walk at incline 8
    for remaining time.
     Bicycle – 15 min
     Jump Rope – 15 min
     Walk – 10k Steps / day

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