WORKOUT OVERVIEW

WORKOUT SPLIT
Monday- Foam rolling + Legs.
Tuesday- Chest and Abs
Wednesday-Shoulders and cardio.
Thursday- Abs/Core and Kick boxing.
Friday- Back and Cardio.
Saturday- Arms (Biceps+ Triceps+ Forearms).
Sunday- Rest day.

MONDAY
LEGS

1. SQAUTS – 4 (Working) sets of 6-8 reps.

Rest: 2 mins.
2. HACK SQUATS or LEG PRESS- 3 sets of 15-12-10 reps.
Rest: As soon as partner finishes the set.
 3. BARBELL GLUTE BRIDGE + KETTELBELL DEAD LIFTS (or Dumbbell) + ABDUCTOR
MACHINE or FIRE HYDRANT – 3 Sets of 15 reps [10 hold+ 5 pulse] each exercise.
Rest: As soon as partner finishes the set.
4. HAMSTRING CURLS + STIFF LEG DEAD LIFTS- 3 sets of 15-12-10 reps.
Rest: As soon as partner finishes the set.
5. SEATED PLATE RAISE + STANDING CALVE RAISE- 3 sets of 15 reps [10 hold+ 5
pulse].
Rest: As soon as partner finishes the set.

TUESDAY
CHEST

1. BENCH PRESS- 4 (working) sets of 6-8 reps.

Rest: 2 mins.
2. INCLINED DUMBBELL PRESS- 3 sets of 8-10 reps [3 second hold] + drop set of 7
seconds training method.
Rest: As soon as partner finishes the set.
3. DECLINED DUMBBELL FLY + CABLE PRESS [2 sec hold]- 3 sets of 10-12 reps.
Rest: As soon as partner finishes the set.
 4. INCLINE DUMBBELL FLY + GUILLOTINE PRESS [super slow negatives]- 3 sets of 10-
12 reps.
Rest: As soon as partner finishes the set.

ABS

1. HIGH LEG CRUNCHES [50 reps] + LEG RAISE [20 reps] + OBLIQUE CRUNCHES [20
reps each side]- 4 sets.
Rest: 1 mins.
2. HANGING KNEE RAISE [30 reps] + WOOD CHOPPER [20 reps each side]- 3 sets.
Rest: 1 mins.

WEDNESDAY
SHOULDER

1. DUMBBELL SHOULDER PRESS- 4 (working) sets of 6-8 reps.

Rest: 2 mins.
2. OVERHEAD BARBELL PRESS- 3 sets of 15-12-10 reps.
Rest: As soon as partner finishes the set.
3. SIDE LATERAL RAISE (OUTER HEAD) + 45* RAISE (INNER HEAD) + SINGLE ARM FRONT
RAISE- 3 sets of 15 reps each exercise.
Rest: As soon as partner finishes the set.
 4. DUMBBELL REAR DELT ROWS [15 reps] + FACE ROPE PULL [10 hold + 5 pulse] +
REAR DELT PULSE [30 reps pulse]
Rest: As soon as partner finishes the set.
5. DUMBBELL SHRUGS- 3 sets of 15-12-10 reps.
Rest: As soon as partner finishes the set.
6. ROPE SHRUGS + BARBELL SHRUGS- 3 sets of 15 reps each exercise [10 hold + 5
pulse].
Rest: As soon as partner finishes the set.

CARDIO

WEEK 1 TO WEEK 4- 20 mins of medium pace cardio.

WEEK 5 TO WEEK 8- 30 mins of medium pace cardio.
WEEK 9 TO WEEK 12- 40 mins of medium pace cardio.

THURSDAY
CORE

1. PLANKS FRONT [1 minute] + PLANKS SIDE [30 seconds each side]- 4 sets.
Rest: 1 mins.
 2. WIND SHIELD WIPER [10 reps each side] + PLANK CRUNCHES [10 reps each leg]- 3
sets.
Rest: 1 mins.

KICK BOXING

1. STRAIGHT PUNCHES (30 seconds) + BODY RIBS PUNCHES (30 seconds)- 3 sets.
Rest: 20 seconds.
2. PUSH KICKS (1 minute)- 3 sets.
Rest: 20 seconds.
3. KNEES ON THE BAG (1 minute)- 3 sets.
Rest: 20 seconds.
4. ROUND KICKS (30 seconds each leg)- 3 sets.
Rest: 20 seconds.

FRIDAY
BACK

1. DEAD LIFTS – 4 (working) sets of 6-8 reps.

Rest: 2 mins.
 2. LAT PULL DOWN + LOW ROPE ROWS- 3 sets of 15 reps each exercise [10 hold + 5
pulse].
Rest: As soon as partner finishes the set.
3. BARBELL BENDOVER ROWS + SINGLE ARM CABLE ROWS- 3 sets of 15 reps each
exercise [10 hold + 5 pulse].
Rest: As soon as partner finishes the set.
4. SINGLE ARM DUMBBELL ROWS + SHIN DRAGS [2 second hold]- 3 sets of 12-15 reps.
Rest: As soon as partner finishes the set.

CARDIO

WEEK 1 TO WEEK 4- 20 mins of medium pace cardio.

WEEK 5 TO WEEK 8- 30 mins of medium pace cardio.
WEEK 9 TO WEEK 12- 40 mins of medium pace cardio.

SATURDAY
ARMS

1. DUMBBELL CURLS [10-12 reps each arm] + TRICEP PUSH DOWNS 15 reps [10 hold +
5 pulse] + ROPE PUSH DOWNS 15 reps [10 hold + 5 pulse] + NO WEIGHT ARM
 EXTENSION 15 reps [3 second hold]- 4 sets.
Rest: As soon as partner finishes the set.
2. BARBELL BICEP CURLS [10 reps] + HAMMER CURLS [10 reps each arm] + OVERHEAD
DUMBBELL TRICEP EXTENTION [10 reps]- 4 sets.
Rest: As soon as partner finishes the set.
3. WEIGHTED DIPS [10 reps] + ONE ARM PREACHER CURL [10 reps each arm]- 4 Sets.
Rest: As soon as partner finishes the set.
4. WRIST CURLS [20 REPS] + REVERSE WRIST CURLS [10 REPS] + FOREARM CURL
WRIST DOWN [10 REPS] + FOREARM CURL WRIST UP [10 REPS]- 3 sets.
Rest: As soon as partner finishes the set.