WORKOUT PLAN PDF

MASS XL - TRIPLE THREAT Mass XL is a 10 weeks Muscle Building program. This will help to gain 8-10 pounds of muscle mass in 10 weeks. Follow the exact workout & nutrition plan for the proper results. GURU MANN - Nutritionist & Advanced Fitness Professional United States WORKOUT PLAN PDF Guru Mann Fitness Inc. Guru Mann Fitness Inc.
OPTION 1 OPTION 2 MONDAY SHOULDERS & TRAPS CHEST TUESDAY BACK BACK WEDNESDAY BICEPS & TRICEPS BICEPS & TRICEPS THURSDAY CHEST SHOULDERS & TRAPS FRIDAY LEGS LEGS SATURDAY CARDIO & ABS CARDIO & ABS SUNDAY REST REST You can follow any of the split option SHOULDERS & TRAPS EXERCISES SETS REPS ALTERNATE EXERCISES 0 WARM UP DB SHOULDER PRESS DB SIDE RAISE 2-3 15-20
--------- 1 SUPER SET 1A. BARBELL SHOULDER PRESS 1B. BARBELL SHRUGS 5 12-10-8-10-12 DB PRESS 2 SUPER SET 2A. DB FRONT RAISE 2B. ROPE FACE PULL 5 12-10-8-10-12 UPRIGHT ROWS 3 SUPER SET 3A. SINGLE HAND DB PRESS 3B.
SINGLE HAND DB SIDE RAISE 5 12-10-8-10-12 4 TRIPLE THREAT 4A. PLATE FRONT RAISE 4B. PLATE FRONT PRESS 4C. PLATE ROTATION 3 10-10-10 USE SINGLE DUMBBELL INSTEAD REST IS 120 SECS IN BETWEEN THE SET. THERE IS NO REST IN-BETWEEN THE SUPER SET.
BACK EXERCISES SETS REPS ALTERNATE EXERCISES 0 WARM UP PULL-UP DB ROWS 2-3 15-20
--------- 1 REGULAR SET 1. CLOSE GRIP LAT BAR PULLDOWN 5 12-10-8-10-12 --------- 2 SUPER SET 2A. WIDE GRIP LAT BAR PULLDOWN 2B. ROPE ROWS 5 12-10-8-10-12 MACHINE ROWS 3 REGULAR SET 3. T-BAR ROWS 5 12-10-8-10-12 DB ROWS 4 TRIPLE THREAT 4A. HAMMER ROWS 4B.
LAT PRESSDOWN (STANDING) 4C. HYPER EXTENTION 3 10-10-10 BARBELL ROWS DB PULL OVER REST IS 120 SECS IN BETWEEN THE SET.
THERE IS NO REST IN-BETWEEN THE SUPER SET. WORKOUT SPLIT
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