Scribd
Upload
128 views14 pages

PPL Muscleblastlevel1

Uploaded by

Somenath Dey
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
128 views14 pages

PPL Muscleblastlevel1

Uploaded by

Somenath Dey
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 14

EKANSH TANEJA FITNESS

Transformations

Workout schedule for the next 6 days

Muscle blast lvl 1


Note:-
DAY1:- PUSH(1)+ ABS
DAY2:- PULL(1) + CARDIO (10 min max)
DAY3:- LEG (1)+ ABS
DAY4:- PUSH(2) + CARDIO (10 min)
DAY5:- PULL(2) + ABS
DAY6:- LEG (2) + CARDIO (10 min)
DAY7: REST
• Start with 3-5 min. of low-intensity activity & take 2-3 warm-up sets of your first
exercise with 50- 60% load, gradually increasing to your working set.

• Choose a very light load in Week 1 of this program, log it in the Log Sheet, and
progress according to your log sheet from next week

• If you feel great on some days, you can increase the number of sets in your
training; if you have less time on some days or you feel low, you can decrease the
number of sets and perform exercises in supersets or even circuits.

• On days you do not feel like going for HEAVY LOAD, go for lighter load and train
till failure.

• You can use Drop Sets, Rest-Pause Sets, and Back-off Sets to increase intensity
and generate resistance.
What are:
Top sets- the set performed using the heaviest load in an exercise.
Back off set- set(s) performed after the top set using lesser loads than the top
set.
Tempo set- a tempo set is a set with defined time of concentric ( shortening of
muscle), pause and eccentric ( lengthening of muscle ). For eg. A 3-1-1 squat
would use 3 seconds for going down and reaching depth, 1 second pause at
that depth and 1 second to come up.
Drop set- a drop set is 2 consecutive sets of the same exercise using heavier
loads for the first set and then lowering the weight by 20-40% to perform
another set without any rest in between them.
Rest pause set- a rest pause set are 2 sets of the same exercise performed
consecutively using the same load with 10-30 second rest in between them.
Total number of sets-
Chest- 16
Back- 15
Quadricep- 20
Hamstrings- 13
Bicep- 12
Tricep-12
Shoulder- 22
PUSH 1
Warm up
Take 1-2 warm up sets of your first compound exercise with 60-70% load , 5-7 reps
Rotator cuff ,Pull ups 3-5 reps 2 sets ( assisted pull ups if needed) , ulnar nerve stretch.

Workout

1. flat machine press - 3 sets x 8-10 reps

2. Incline Dumbbell Press - 4 sets x 8-10 reps

3. Dumbbell Shoulder Press - 3 sets x 8-10 reps


4. Tricep Rope Pushdowns (last set as Drop Set) - 3 sets x 10-12 reps

5. Lateral Raises - 3 sets x 10-12 reps

6. Chest Flys (last set as Drop Set) - 3 sets x 10-12 reps

7. Single arm Overhead Tricep Extension (last set as Drop Set) - 3 sets x 10-12 reps

Pull 1
Warm up
Arm swings, cable rope pull overs 8-10 reps , pull ups 3-5 reps

Workout

1. chest supported dumbbell Rows - 3 sets x 8-10 reps

2. Lat pull downs (last set as Drop Set) - 3 sets x 10-12 reps

3. Seated single arm high to low Cable Rows - 3 sets x 8-10 reps

4. dumbell supinated Bicep Curls (last set as Drop Set) - 3 sets x 10-12 reps

5. Face Pulls - 3 sets x 10-12 reps


6. Dumbbell Hammer Curls (last set as Drop Set) - 3 sets x 10-12 reps

Legs 1
Warm up
Ankle dorsiflexion, hip abduction+ adduction 7-9 reps , Jefferson curls 5-7 reps

Workout

1. Squats - 4 sets x 8-10 reps

2. Romanian Deadlifts - 3 sets x 8-10 reps


3. hip thrust - 3 sets x 8-10 reps

4. Leg Curls (last set as Drop Set) - 3 sets x 10-12 reps

5. Bulgarian split squats - 3 sets x 10-12 reps

6. Leg Extensions (last set as Drop Set) - 3 sets x 10-12 reps

7. Calf Raises - 3 sets x AMRAP


Push 2
Same warm as push 1

Workout

1. Dumbbell Bench Press - 3 sets x 8-10 reps

2. incline smith machine Bench Press - 3 sets x 8-10 reps

3. machine shoulder press - 3 sets x 8-10 reps

4. cross body overhead tricep extension - 3 sets x 10-12 reps


5. Front Raises - 3 sets x 10-12 reps

6. Chest flys- 3 sets x 10-12 reps

7. Dumbbell Lateral Raises - 3 sets x 10-12 reps


Pull 2
Same warm up as pull 2

Workout

1. Lat pull down- 4 sets x 10-15 reps

2. Machine chest supported row/ T-bar row 3 sets x 10-12 reps

3. Single arm seated cable row- 3 sets x 8- 12reps

4. Dumbbell unilateral preacher curl- 3 sets x 15-18 reps

5. Cable rope hammer curls - 3 sets x 12-15 reps


6. Reverse pec deck rear delt flys - 4 sets x 12-15 reps.

Legs 2
Same warm up as leg 1

Workout

1. Barbell front squats/ smith machine squats / hack squats - 4 sets x 8-12 reps

2. Leg press ( low foot placement, narrow stance) - 3 sets x 8-12 reps
3. Romanian deadlifts - 4 sets x 8-12 reps

4. Hip thrust - 3 sets x 10-15 reps

5. Seated leg curl - 3 sets x 10-12 reps

6. Leg extension - 3 sets x 10-12 reps

7. Calf raises + tibia raises - 3 sets AMRAP


ABS ( all 3 exercises once performed=1 set)x 3

1. Cable crunches

2. cable oblique crunches

3.plank( 30-60 sec)

Cardio : for 10-15 minutes on treadmill/ cross trainer/


cycling

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy