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Muscle Build Wp

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Vickky Janipati
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15 views

Muscle Build Wp

Uploaded by

Vickky Janipati
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Days Warmup Workout Cool Down

Monday Dynamic Streching+5 Min Treadmill jog RT1 Static Streching


Tuesday Dynamic Streching+ 5 Min Spin Bike RT2 Static Streching
Wednesday Dynamic Streching+ 5 Min Cross Trainer RT3 Static Streching
Thursday Dynamic Streching+ 5 Min Treadmill jog RT4 Static Streching
Friday Dynamic Streching+ 5 Min Spin Bike RT5 Static Streching
Saturday Dynamic Streching RT6 Static Streching
Sunday Rest
Sl No. Exercises Sets Reps
1 Lat pull Down 3 8 to 12
2 Seated Rowing 3 8 to 12
3 Hyper Extention 3 8 to 12
4 Shrugs 3 8 to 12
5 Straight arm pull down 3 12 to 15
Sl No. Exercises Sets Reps
1 Machine Shoulder press 3 12 to 15
2 Cable Upright Row 3 8 to 12
3 Incline Bench Rear Delt Raises 3 12 to 15
4 Lateral Raise 3 12 to 15
5 Front raise 3 12 to 15
6 Toe toucher 2 Max
7 Russian Twist 2 Max
8 2 Max
Link
https://www.youtube.com/watch?v=ptjpWgKJeUI
https://www.youtube.com/watch?v=Eb4ICCmh-s0
https://www.youtube.com/watch?v=RNrb6fgP9rU
https://www.youtube.com/watch?v=adcGkXlrkWY
https://www.youtube.com/watch?v=gzDawZwDC6Y
https://www.youtube.com/watch?v=y6Bv_0Shhc8
https://www.youtube.com/watch?v=NeAtimSCxsY
https://www.youtube.com/watch?v=GbArfJRN2wY
Sl No. Exercises Sets Reps
1 Pushups 3 Max
2 Flat DB Chest press 3 12 to 15
3 Inclined Dumbell Press 3 8 to 12
4 Decline Smith machine press 3 8 to 12
5 Pec Deck Fly 3 12 to 15
Sl No. Exercises Technique Sets Reps
1 Barbell Curl 3 8-12
2 Barbell Tricep Extention Superset 3 8-12

3 Dumbell Curl 3 10 to 12
4 Dumbell Triceps extention Superset 3 10 to 12

5 Hammer Curl 3 10 to 12
6 Tricep pushdown Superset 3 10 to 12

7 Reverse Bicep Curl 3 10 to 12


8 Back Dips Superset 3 10 to 12

Abs workout can be done today also


Superset one exercise performed right after the other with no
Link
https://www.youtube.com/watch?v=LY1V6UbRHFM
https://www.youtube.com/watch?v=LVqdtjlzJWQ

https://www.youtube.com/watch?v=sAq_ocpRh_I
https://www.youtube.com/watch?v=-Vyt2QdsR7E

https://www.youtube.com/watch?v=CDUjBrY4ADQ
https://www.youtube.com/watch?v=2-LAMcpzODU

https://www.youtube.com/watch?v=nRgxYX2Ve9w
https://www.youtube.com/watch?v=lPXJMzFXFvc

right after the other with no rest in between them.


Sl No. Exercises Technique Sets Reps
1 DB Squat Pyramid 3 8 to 12
2 DB Lunges Pyramid 3 8 to 12
3 Leg Press Pyramid 1 Max
4 Leg curl Pyramid 3 12 to 15
5 Leg Extention Pyramid 3 12 to 15
6 Calves Raise Pyramid 3 20 to 25
Sl No. Exercises Sets Reps
1 Squat with Shoulder Press 3 15
2
3 Lunges with latral raises 3 15
4 Inverted Row 3 15
5
6 V Crunches 2 30
7 Side leg raise 2 30
Reps
https://www.youtube.com/watch?v=87xtinde5y4

https://www.youtube.com/watch?v=O6is4mj2yPw
https://www.youtube.com/watch?v=XZV9IwluPjw

https://www.youtube.com/watch?v=8gK_P7b8OO4
https://www.youtube.com/watch?v=jgh6sGwtTwk
Focus muscle Exercise Exercise Links

Shoulder and chest Arm swings https://www.youtube.com/watch?v=ev3qvuY93YM


Legs Leg swings https://www.youtube.com/watch?v=naW8u72lOzI
Upper body Standing Side Stretch https://www.youtube.com/watch?v=Vqcf1kgSu7c
Lower back Pelvic twists https://www.youtube.com/watch?v=GSJ3Xa93gXs
Lower body knee hugs https://www.youtube.com/watch?v=21b1-xrqA3A
Full body Stationary jogs https://www.youtube.com/watch?v=vwG5Zz1mcfQ
Full body Jumping jacks https://www.youtube.com/watch?v=DUrtvtMaE3c
Hamstring Hamstring stretch https://www.youtube.com/watch?v=8vZD5imcVBw
Hamstring Alternate toe touches https://www.youtube.com/watch?v=Q5cJdCDiUuE
Quadriceps Walking quadriceps stretch https://www.youtube.com/watch?v=ls_dtdzQp4g
Focus muscle Exercise

Chest Pec Stretch


Hips Hip Internal Rotator Stretch
Hips Hip External Rotator Stretch
Back Lats Stretch
Back Lower back stretch
Back Sitting lumbar rotation
Back and hamstring Standing toe touch
Hip Flexor and Quadriceps Kneeling hip flexor stretch
Glutes Glute stretch
Hamstring Lying down hamstring stretch
Quadriceps Lying down quads stretch
Neck Neck stretches
Calves Calves (Gastrocnemius)
Calves Calves (Soleus)
Exercise Links

https://www.youtube.com/watch?v=8bQH4fQwMSo
https://www.youtube.com/watch?v=Im1UDPeWosQ
https://www.youtube.com/watch?v=JKV53H9IvDM
https://www.youtube.com/watch?v=dGA0CT8DFCw
https://www.youtube.com/watch?v=GnLEBDApsk8
https://www.youtube.com/watch?v=CCLbiIcfPmw
https://www.youtube.com/watch?v=5BgrxB0dpHs
https://www.youtube.com/watch?v=CsF544ieBbY
https://www.youtube.com/watch?v=AXb249kj3Ew
https://www.youtube.com/watch?v=mlU6KU1VoGE
https://www.youtube.com/watch?v=MNZbDsLWCBk
https://www.youtube.com/watch?v=59Pgz9plSd0
https://www.youtube.com/watch?v=RByH6Nd2jF0
https://www.youtube.com/watch?v=1i8QwoscojU

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