workout plan - GuruMann

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Designed & Created by Guru Mann, Advanced Fitness Trainer & Sports Nutritionist CERTIFIED. California, United St
WORKOUT PLAN by Guru Mann

MONDAY   TUESDAY   WEDNESDAY   THURSDAY   FRIDAY   SATURDAY   SUNDAY  

Biceps  MASS   Triceps  MASS     Biceps  DEFINITION   Triceps  DEFINITION      

MONDAY – BICEPS MASS Numbers   Exercises   1   Standard  Grip  Barbell  Curl  +  Close  Grip   Barbell  Grip   2   Dumbbell  hammer  curl  +  DB  Incline  Curl   3   Machine  Preacher  Curl   4   Reverse  Cable  Curl  +  DB  Wrist  Curl  

Sets   3  

Reps/set   8  

3   3   2  

8   8   8  

NOTE: Rest 90sec after every set

TUESDAY – TRICEPS MASS Numbers   Exercises   1   Decline  Barbell  Skull  Crusher  +  Barbell   Tricep  presses   2   Triceps  Press  downs   3   Triceps  Machine  Press  down   4   DB  Overhead  Extension  

Sets   3  

Reps/set   8  

3   3   3  

8   8   8  

NOTE: Rest 90sec after every set

Designed  &  Created  by  Guru  Mann,  Advanced  Fitness  Trainer  &  Sports  Nutritionist  CERTIFIED                                                                                                                                                      California,  United  States  

THURSDAY – BICEPS DEFINITION Numbers   1   2   3   4  

Exercises   Cable  Curl   DB  Single  Hand  Curl  (Wrist  Inwards)   DB  Frog  Conc.  Curl     Lat  Bar  Curl  +  Cable  Higher  Angle  Curl  

Sets   3   3   3   3  

Reps/set   16   16   16   16  

NOTE: Rest 45sec after every set

FRIDAY – TRICEPS DEFINITION Numbers   1   2   3   4  

Exercises   Incline  Barbell  Skull  Crusher   Cable  Underhand  Pressdown   Cable  Kick  back   Triceps  Dench  Dips  

Sets   3   3   3   3  

Reps/set   16   16   16   16  

NOTE: Rest 45sec after every set

WATCH ALL THE EXERCISES VIDEOS ON T-SERIES “HEALTH AND FITNESS” YOUTUBE CHANNEL.

Designed  &  Created  by  Guru  Mann,  Advanced  Fitness  Trainer  &  Sports  Nutritionist  CERTIFIED                                                                                                                                                      California,  United  States