WARMUP ROUTINE (Before the workout)
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UPPER BODY WARMUP
LOWER BODY WARMUP
MOBILITY ROUTINES (After the workout)
IF YOU FEEL THAT THERE IS LIMITATION OF MOVEMENT OR PAIN FOR GIVEN BODY PART ONLY THEN FOLLOW THESE HOLD OR PRESS
ROUTINES OR ELSE YOU DON'T NEED TO FOLLOW THESE MOBILITY ROUTINES. THE NAME
BELOW TO
ACCESS VIDEOS
BACK PAIN STRETCHES
DESK JOB STRETCHES
NECK PAIN STRETCHES
SCIATICA PAIN STRETCHES
THORACIC SPINE MOBILITY
WRIST MOBILITY
ANKLE MOBILITY
HIP AND HAMSTRING MOBILITY
SQUAT MOBILITY
SHOULDER MOBILITY
PULL
please press or hold on exercise name to watch detailed video
CHOICE OF MOVEMENT:
WARM UP 5-10 MINS TREADMILL, CYCLING, BRISK
WALKING
REST TEMPO IN
EXERCISE NAME SETS REPS NOTES
INTERVALS SECONDS
DAY 1 NEUTRAL GRIP LAT PULL
3 15-12-10 1-2 MINS 2-1-2
DOWN
SEATED ROW 3 15-12-10 1-2 MINS 2-1-2
WIDE GRIP BARBELL SHRUGS 3 15-12-10 1-2 MINS 2-1-2
UNILATERAL INCLINE BICEP
3 15-12-10 1-2 MINS 2-1-2
CURLS
UNILATERAL D/B HAMMER
3 15-12-10 1-2 MINS 2-1-2
CURLS
COOLDOWN 5-10 MINS static stretches
PUSH
please press or hold on exercise name to watch detailed video
CHOICE OF MOVEMENT:
WARM UP 5-10 MINS TREADMILL, CYCLING, BRISK
WALKING
REST TEMPO IN
EXERCISE NAME SETS REPS NOTES
INTERVALS SECONDS
INCLINE MACHINE BENCH
DAY 2 PRESS
3 15-12-10 1-2 MINS 2-1-2
bend slightly in your knees and
MACHINE CABLE FLYES 3 15-12-10 1-2 MINS 2-1-2
from waist
LATERAL RAISES 3 15-12-10 1-2 MINS 2-1-2
FACE PULLS 3 15-12-10 1-2 MINS 2-1-2
OVERHEAD TRICEP
3 15-12-10 1-2 MINS 2-1-2
EXTENSION
TRICEP PUSHDOWNS 3 15-12-10 1-2 MINS 2-1-2
COOLDOWN 5-10 MINS static stretches
LEGS AND ABS
please press or hold on exercise name to watch detailed video
CHOICE OF MOVEMENT:
WARM UP 5-10 MINS TREADMILL, CYCLING, BRISK
WALKING
REST TEMPO IN
EXERCISE NAME SETS REPS NOTES
INTERVALS SECONDS
SLOW
HACK SQUATS 3 10-8-8 1-2 MINS
CONTROLLED
LEG EXTENSIONS 3 15-12-10 1-2 MINS 2-1-2
DAY 3 choose only one of these and
stick to them, prefer split squats,
STATIC LUNGES 3 15-12-10 1-2 MINS 2-1-2 if you can't do them, do static
lunges. DO NOR CHANGE
EXERCISE AGAIN.
SEATED LEG CURLS 3 15-12-10 1-2 MINS 2-1-2
SEATED CALVES RAISES 3 15-12-10 1-2 MINS 2-1-2
SLOW
PLANKS 3 15-15-15 1-2 MINS
CONTROLLED
SLOW
KNEE CRUNCHES 3 15-15-15 1-2 MINS
CONTROLLED
SLOW
BICYCLE CRUNCHES 3 15-15-15 1-2 MINS
CONTROLLED
COOLDOWN 5-10 MINS static stretches
UPPER BODY
please press or hold on exercise name to watch detailed video
CHOICE OF MOVEMENT:
WARM UP 5-10 MINS TREADMILL, CYCLING, BRISK
WALKING
REST TEMPO IN
EXERCISE NAME SETS REPS NOTES
INTERVALS SECONDS
DAY 4 DEAD HANGS 2
20
seconds
1-2 MINS
SLOW
CONTROLLED
SEATED ROW 3 15-12-10 1-2 MINS 2-1-2
MACHINE FLAT BENCH
3 15-12-10 1-2 MINS 2-1-2
PRESS
bend slightly in your knees and
LATERAL RAISES 3 15-12-10 1-2 MINS 2-1-2
from waist
TRICEP PUSHDOWNS 3 15-12-10 1-2 MINS 2-1-2
UNILATERAL D/B BICEP
3 15-12-10 1-2 MINS 2-1-2
CURLS
COOLDOWN 5-10 MINS static stretches
LEGS AND ABS
please press or hold on exercise name to watch detailed video
CHOICE OF MOVEMENT:
WARM UP 5-10 MINS TREADMILL, CYCLING, BRISK
WALKING
REST TEMPO IN
EXERCISE NAME SETS REPS NOTES
INTERVALS SECONDS
SLOW Do them if possible or take
FREE SQUATS 2 6-8 1-2 MINS
CONTROLLED support of a bar
SLOW
DAY 5 LEG PRESS 3 10-8-8 1-2 MINS
CONTROLLED
LEG EXTENSIONS 3 15-12-10 1-2 MINS 2-1-2
SMITH MACHINE HIP
3 15-12-10 1-2 MINS 2-1-2
THRUSTS
SLOW
STIFF LEG DEADLIFT 3 15-12-10 1-2 MINS PREFER SMITH MACHINE
CONTROLLED
SEATED CALVES RAISES 3 15-12-10 1-2 MINS 2-1-2
SLOW
LEG RAISES 3 15-15-15 1-2 MINS
CONTROLLED
SLOW
FLUTTER KICKS 3 15-15-15 1-2 MINS
CONTROLLED
COOLDOWN 5-10 MINS static stretches
