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    Workout Customized

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    Anarghya Kashyap
    The document outlines two workout routines for Jagrav and Aditya. Each routine consists of exercises targeting the back, biceps, shoulders, legs, chest and triceps. The routines are split over 6 days, with different muscle groups targeted each day. For example, Monday focuses on back and biceps for Jagrav, and the same for Aditya. Both routines also include abdominal exercises on Saturday.

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    Workout Customized

    Uploaded by

    Anarghya Kashyap
    55 views2 pages
    The document outlines two workout routines for Jagrav and Aditya. Each routine consists of exercises targeting the back, biceps, shoulders, legs, chest and triceps. The routines are split over 6 days, with different muscle groups targeted each day. For example, Monday focuses on back and biceps for Jagrav, and the same for Aditya. Both routines also include abdominal exercises on Saturday.

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    The document outlines two workout routines for Jagrav and Aditya. Each routine consists of exercises targeting the back, biceps, shoulders, legs, chest and triceps. The routines are split over 6 days, with different muscle groups targeted each day. For example, Monday focuses on back and biceps for Jagrav, and the same for Aditya. Both routines also include abdominal exercises on Saturday.

    Copyright:

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

    Workout Customized

    Uploaded by

    Anarghya Kashyap
    The document outlines two workout routines for Jagrav and Aditya. Each routine consists of exercises targeting the back, biceps, shoulders, legs, chest and triceps. The routines are split over 6 days, with different muscle groups targeted each day. For example, Monday focuses on back and biceps for Jagrav, and the same for Aditya. Both routines also include abdominal exercises on Saturday.

    Copyright:

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

    JAGRAV

    BACK BACK

    • Lat Pull down • Lat Pull down


    • Reverse pull down • Lat pull down-close grip
    • Seated Cable row -wide • Barbell T-bar row
    • Dumbbell row single • Straight arm pull-down
    • Deadlifts • Extensions

    BICEPS BICEPS

    • Dumbbell curls • Seated Dumbbell curls


    • Preacher M/c • Barbell
    • Cable • Dumbbell preacher
    • 3 parts • Concentrations
    • Hammer • Hammer
    • Forearms • Forearms

    SHOULDERS SHOULDERS

    • Barbell press • Seated dumbbell press


    • Rear press • Front raises
    • Front raises • Lateral raises
    • Lateral raises • Upright row
    • Reverse Fly • Reverse Fly
    • Shrugs • Shrugs

    LEGS LEGS

    • Squats/ Weighted • Squats/ Weighted


    • Lunges/ Weighted • Lunges/ Weighted
    • Leg Curl • Leg extensions
    • Calf • Calf

    CHEST CHEST

    • Incline barbell press • Incline dumbbell press


    • Flat press • Flat press
    • Decline press • Decline press
    • Butterfly • Cable Fly
    • Decline fly • Pull over

    TRICEPS TRICEPS

    • One Arm • One Arm


    • Pull down • Pull down
    • V-bar cable pull • Dumbbell pull over
    • Reverse pull down-one arm • Reverse pull down-both arms
    • Kickbacks • Skull crushers – Zigzag ball

    MON TUE WED THU FRI SAT ABS – Leg raises, Full sit-ups, Planck

    Obliques – Dumbbell bends, Side Planck, M/c


    Back Chest Shoulder Back Chest Shoulder
    Biceps Triceps Legs Biceps Triceps Legs
    ADITYA
    BACK BACK

    • Lat Pull down • Lat Pull down


    • Reverse pull down • Lat pull down-close grip
    • Seated Cable row -wide • Barbell T-bar row
    • Dumbbell row single • Straight arm pull-down
    • Deadlifts • Extensions

    BICEPS BICEPS

    • Dumbbell curls • Seated Dumbbell curls


    • Preacher M/c • Barbell
    • Cable • Dumbbell preacher
    • 3 parts • Concentrations
    • Hammer • Hammer
    • Forearms • Forearms

    SHOULDERS SHOULDERS

    • Barbell press • Seated dumbbell press


    • Rear press • Front raises
    • Front raises • Lateral raises
    • Lateral raises • Upright row
    • Reverse Fly • Reverse Fly
    • Shrugs • Shrugs

    LEGS LEGS

    • Squats/ Weighted • Squats/ Weighted


    • Lunges/ Weighted • Lunges/ Weighted
    • Leg Curl • Leg extensions
    • Calf • Calf

    CHEST CHEST

    • Incline barbell press • Incline dumbbell press


    • Flat press • Flat press
    • Decline press • Decline press
    • Butterfly • Cable Fly
    • Decline fly • Pull over

    TRICEPS TRICEPS

    • One Arm • One Arm


    • Pull down • Pull down
    • V-bar cable pull • Dumbbell pull over
    • Reverse pull down-one arm • Reverse pull down-both arms
    • Kickbacks • Skull crushers – Zigzag ball

    MON TUE WED THU FRI SAT ABS – Leg raises, Full sit-ups, Planck

    Obliques – Dumbbell bends, Side Planck, M/c


    Back Chest Shoulder Back Chest Shoulder
    Biceps Triceps Legs Biceps Triceps Legs

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