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My new routine as suggested by Rohit George (Guruji) Kurien:
- 4 days a week, 45 minute workout
- 2 body parts a day with 5 min warmup
- More weight low reps for the first exercise
- 3 sets per exercise with 15-12-10 rep count
- Push-ups, sqauats, dips and chins for warm-ups depending on the day
| Monday: Chest/Triceps |
| Push Ups |
3x10 |
| Flat Bench Press |
3-5 sets |
| Incline Dumbell Press |
3 sets |
| Decline Dumbell PRess |
3 sets |
| Pullovers |
2 sets |
| Tricep Pushdowns |
3 sets |
| One Arm Dumbell Raises |
3 sets |
| Parallel Bar Dips |
3x15 reps |
| Tuesday: Back/Biceps with Abs |
| Chin-Ups (close and wide grip) |
4-5 sets |
| Pulldowns |
4-5 sets |
| T-Bar rows |
3 sets |
| One Arm Dumbell Rows/Cable Rows |
3 sets |
| One Arm Bicep Curls |
3 sets |
| Barbell Curls |
3 Sets |
| Preacher Curls/Concentration Curls |
3 sets |
| Leg Raises |
3x15 |
| Crunches |
3x15 |
| Twists |
3 Mins |
| Wednesday: Legs/Calves with Forearms |
| Free Squats |
3x10 Sets |
| Squats |
3-5 Sets |
| Leg Presses/Dead Lifts |
3 Sets |
| Leg Extensions/Hamstring Curls |
3 Sets |
| Machine Calf Extensions |
3 Sets |
| Free Calf Extensions |
2 Sets |
| Forarm Curls |
3 Sets |
| Forearm Extensions |
2 Sets |
| Thursday: Shoulders/Abs |
| Shoulder Presses (Back) |
3 Sets |
| Shoulder Presses (Front) |
2 Sets |
| Dumbell Presses |
3 Sets |
| Front/Side Lateral Raises |
3 Sets |
| Bent Over Lateral Raises |
2 Sets |
| Leg Raises |
3x15 |
| Crunches |
3x15 |
| Twists |
3 Mins |
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