Name Y hiremath
Daily Schedule- Diet and workout for Fat Loss and Mus
Week: 12.03.2019
Diet Plan
Time Daily Mon
5:00 AM
5:30 AM
6:00 AM
6:30 AM
7:00 AM
7:30 AM
8:00 AM
8:30 AM
9:00 AM
9:30 AM
10:00 AM Battle Rope-10minutes or running
10:30 AM 2 sets Abs ( 20 reps each) :Crunches, Leg
Raises, Cable crunches
Chest & Shoulders:
Super Set:
Bench Press and Dumbell shoulder
Press: 5*15,12,10,8,Failure
Triset:
Inclined dumbell Press, Side Lateral
dumbell Raise, Assisted parallel bar dips
5*15,12,10,8, Failure
Note: Parallel dips each set till failure
Drop Set:
Dumbell Flys and Up right row-
3*15,12,10.
11:00 AM Finishers: Super Set
Push Ups: 2 sets - each till failure.
Front Dumbell raise: 2 Sets -each till
failure.
Rest btwn sets: 20 to 30Secs
Post Workout Cardio:
15min high intensity run
11:30 AM
12:00 PM
12:30 PM
1:00 PM
1:30 PM
2:00 PM
2:30 PM
3:00 PM
3:30 PM
4:00 PM
4:30 PM
5:00 PM
5:30 PM
6:00 PM
6:30 PM
7:00 PM
7:30 PM
8:00 PM
8:30 PM
9:00 PM
9:30 PM
10:00 PM
10:30 PM
Macro Nutrients
Proteins ( gms)
Carbs( gms)
Calories ( approx)
Goal: Fat loss and Muscle Toning
oss and Muscle toning
Start Time:
Tra
Tue Wed
No Cardio Day
2 sets Abs ( 30 reps each) :Planks (5min total),
Bench Leg Raises, Medicine Ball side twists
Legs and Triceps: Warmup Cardio- High Intensity ( max speed at
Free Squats- 30 reps in total _ for Warmup which u can run)10minutes.
Super Set: 2 sets Abs ( 20 reps each) : Crunches, Leg Raises,
Barbell Squats & Hamstring Extension- Side Twist using medicine ball.
5*15,12,12,10,Failure
Back and Biceps:
Normal Sets:
Dumbell Lunges: 5 sets- Gym floor walk- Each Lat pull Front: Total 30 Reps wide grip * 3 sets
set 2 rounds walk
Super Set:
Seated Leg Press- 5*25,20,15,15,12 Barbell Curls- Shoulder level grip & Lat Pull
( back) 5*20,18,15,12,10
Hack Squat: 5*20,18,15,12,10
Tri Sets:
Super Set: Preacher Bench Curls, Bent over Barbell Rows
Leg Extension & Calf Raises- 5 & Hammer Curls- 5*15,12,10,8,6
Sets*20,18,15,12,10.
Drop Set:
Super Set: Incline bench seated biceps dumbell curls &
Tricep Press Down and Over head Dumbell Lat Cable Rowing- 3*15,12,10
Extension- 5*15,12,12,10,8.
Finishers: Super Set
Normal Set: Concentration Curls: 3*15,12,10
Tricep Kick backs: 3*15,12,10
Seratus Pull: 3*20,18,15
Super Set:
Reverse close grip Forearm curls: 3 * failure set
Bench Dips & Rope Extension:
5*20,18,15,12,10 Rest between each set 20 to 30 Secs
Rest btwn sets: 20 to 30 Secs for triceps.. for
legs 45 secs
5:00 AM
Training Schedule
Thu Fri
No Cardio Day
2 sets Abs ( 30 reps each) :Planks (5min total),
Bench Leg Raises, Medicine Ball side twists
Battle Rope-10minutes or running Legs and Triceps:
Free Squats- 30 reps in total _ for Warmup
2 sets Abs ( 20 reps each) :Crunches, Leg Raises,
Cable crunches Super Set:
Barbell Squats & Leg Abductor & adductor-
Chest & Shoulders: 5*15,12,12,10,Failure
Super Set:
Dumbell Bench Press and Military Press (back): Normal Sets:
5*15,12,10,8,Failure Dumbell Lunges: 5 sets- Gym floor walk- Each set
Triset: 2 rounds walk
Inclined dumbell Press, Side Lateral dumbell
Raise, Assisted parallel bar dips Seated Leg Press- 5*25,20,15,15,12
5*15,12,10,8, Failure
Note: Parallel dips each set till failure Hack Squat: 5*20,18,15,12,10
Super Set:
Drop Set:
Leg Extension & Calf Raises- 5
Dumbell Flys and Up right row- 3*15,10,8
Sets*20,18,15,12,10.
Finishers: Super Set Super Set:
Push Ups: 2 sets - each till failure. Tricep Rope Press Down and Single hand dumbell
Extension- 5*15,12,12,10,8.
Reverse Pec Fly Machine: 2 Sets -each till failure.
Normal Set:
Rest btwn sets: 20 to 30Secs Tricep Kick backs: 3*15,12,10
Post Workout Cardio: Super Set:
15min high intensity run Bench Dips & Rope Extension: 5*20,18,15,12,10
Rest btwn sets: 20 to 30 Secs for triceps.. for legs
45 secs
Sat Sun
Warmup Cardio- High Intensity ( max speed at which
u can run)10minutes.
2 sets Abs ( 20 reps each) : Crunches, Leg Raises,
Side Twist using medicine ball.
Back and Biceps:
Lat pull Front: Total 30 Reps wide grip * 3 sets
Super Set:
Dumbell Curls- Shoulder level grip & Lat Pull
( back) 5*20,18,15,12,10
Tri Sets:
Preacher Bench Curls, Bent Dumbell Row &
Hammer Curls- 5*15,12,10,8,6 You will rest this day
Normal Set:
Lat Cable Rowing- 4*15,12,10,8.
Finishers: Super Set
Concentration Curls: 3*15,12,10
Seratus Pull: 3*20,18,15
Reverse close grip Forearm curls: 3 * failure set
Rest between each set 20 to 30 Secs
Post Workout Cardio:
15min high intensity run
email sharmila9396@[Link]
Keep this log Measurments for Tracking Results
End of
Start of Diet and Training Week 2 Week 4 Week 6
Waist Size
Weight
Biceps Width
Thighs width( centre of thigh)
Abdomen Width ( Take same
as waist measured)- 1 Inch
above navel
Week 8
