workout plan - GuruMann

W O R K O U T P L A N Prepared for: Fat Loss / Cutting Prepared by: Guru Mann Date: December 25, 2017 Program #: 20

Designed & Created by Guru Mann


MUSCLEMANN -‐ WORKOUT PLAN WORKOUT SPLIT

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Upper Body Push Lower Body Push Cardio & Abs Upper Body Pull Lower Body Pull Cardio & Abs Rest

UPPER BODY PUSH Designed & Created by Guru Mann EXERCISES

REPS

1. 2. 3. 4. 5. 6.

4 x 40/30/20/10 2 x 20 4 x 40/30/20/10 2 x 20 4 x 40/30/20/10 2 x 20

Barbell Press DB Fly Barbell Shoulder Press DB Side Raise Barbell Skull Crusher Triceps Press down

LOWER BODY PUSH Designed & Created by Guru Mann EXERCISES

REPS

1. 2. 3. 4. 5.

4 x 40/30/20/10 2 x 20 4 x 40/30/20/10 2 x 20 4 x 40/30/20/10

Barbell Squat DB Split Squat Leg Press Charlie Chaplin Squat Standing Calf Raise

UPPER BODY PULL Designed & Created by Guru Mann EXERCISES

REPS

1. 2. 3. 4. 5. 6.

4 x 40/30/20/10 2 x 20 4 x 40/30/20/10 2 x 20 4 x 40/30/20/10 2 x 20

Wide Grip lat Pull Down DB Rows Barbell Curls DB Incline Curl Barbell Shrugs Forearm Curls (behind the hip)

LOWER BODY PULL Designed & Created by Guru Mann EXERCISES

REPS

1. 2. 3. 4. 5. 6.

4 x 40/30/20/10 2 x 20 4 x 40/30/20/10 2 x 20 4 x 40/30/20/10 2 x 20

Barbell Deadlift Good Morning Laying Leg Curl Gluteus Body Bridges Hyper Extension Hamstring Extension (optional)



CARDIO & ABS Designed & Created by Guru Mann EXERCISES

REPS

2Omin Running on Treadmill 1. Rope Crunches 2. Spiderman Crunches 3. Laying Leg Raise 4. Cross Wood Chopper

Speed: 7-‐8mph 2 x 20 2 x 20 2 x 20 2 x 20

REST: 90-‐120 secs


NOTE: WATCH WORKOUT VIDEOS ON HEALTH & FITNESS YOUTUBE CHANNEL
