5 0 158 KB
Muscler Body - 8 Week Workout MONDAY - CHEST + RUNNING (LOW CARBS) Exercise
sets
reps
0
Superset
Barbell Press + Inclined DB Fly
3
15-20
1
Superset
DB Decline Press + Flat DB Fly
3
15-20
2
Superset
Cable Crossover + Decline Dips
3
15-20
3
Rest 2 Min
Pushups (Death Set)
1
50.00
10-12 KMPH
20 Min
4
Running
TUESDAY - ARMS + ABS + ELLIPTICAL (LOW CARBS) Exercise
sets
reps
0
Superset
Cable Overhead Ext + DB Curl
3
15-20
1
Superset
Triceps Rope Press down + Laying Cable
3
15-20
2
Superset
DB Preacher Curl + DB Overhead Ext
3
15-20
3
Rest 90
Cable Curl (Death Set)
1
50
4
Rest 90
DB Kick Back (Death Set)
1 10‐12
50
5
Elliptical
Resistance 3
6
No rest
Decline Sit ups
7
No rest
Reverse Crunches
3
8
No rest
Hanging Knee Raise
3
9
No rest
Wood Chopper
3
10
No rest
Lower Body Twist
3
20mins
Rest 45sec/set
WEDNESDAY - BACK & STATIONARY BIKE (LOW Exercise
sets
reps
0
Warm Up
Pull‐ups
2
10-15
1
Superset
Close Grip Lat Pull down + DB Rows
3
15-20
2
Superset
Cable Lat Pull down + Rope Rows
3
15-20
3
Superset
DB Pullover (Death Set) + Rope Shrugs
3
15-20
7
Regular
DB Shrugs
3
15-20
10‐12level
20mins
8
Stationary Bike
THURSDAY - ABS + RUNNING (HIGH CARBS) Exercise
sets
0
No rest
Decline Sit ups
3
1
No rest
Reverse Crunches
3
2
No rest
Hanging Knee Raise
3
3
No rest
Wood Chopper
3
4
No rest
Lower Body Twist
3
5
Running
10--‐12kmph
reps
Rest 45sec/set 20mins
FRIDAY - SHOULDERS & ELLIPTICAL (LOW CARBS) Exercise
sets
reps
0
Superset
Barbell Front Press + Behind Neck Press
3
15-20
1
Superset
DB Y‐Press + Wide Grip Upright Rows
3
15-20
2
Superset
Incline DB Front Raise + Car Steering
3
15-20
3
Rest 60sec
Rear Delt Machine Fly
3
10-10-10
4
Rest 60sec
shoulder V‐Pushups
1
20-50
10‐12kmph
20mins
5
Elliptical
SATURDAY - LEGS + ABS + STATIONARY BIKE (LOW Exercise
sets
reps
0
Rest 60sec
Leg Press + Leg Extension
3
15-20
1
Rest 60sec
Reverse Lunges + Sumo Deadlift
3
15-20
2
Rest 60sec
DB Stiff Leg Deadlift + Gluteus Kickback
3
15-20
3
Rest 90sec
Body Squat (Death Set)
1
50
4 5 6
Rest 90sec
3 10‐12kmph 3
30 20mins
No rest
Seated Calf Raise Stationary Bike Decline Sit ups
7
No rest
Reverse Crunches
3
8
No rest
Hanging Knee Raise
3
9
No rest
Wood Chopper
3
10
No rest
Lower Body Twist
3
SUNDAY REST (HIGH CARBS)
Rest 45sec/set