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Workout Customized

The document outlines two workout routines for Jagrav and Aditya. Each routine consists of exercises targeting the back, biceps, shoulders, legs, chest and triceps. The routines are split over 6 days, with different muscle groups targeted each day. For example, Monday focuses on back and biceps for Jagrav, and the same for Aditya. Both routines also include abdominal exercises on Saturday.

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Anarghya Kashyap
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94 views

Workout Customized

The document outlines two workout routines for Jagrav and Aditya. Each routine consists of exercises targeting the back, biceps, shoulders, legs, chest and triceps. The routines are split over 6 days, with different muscle groups targeted each day. For example, Monday focuses on back and biceps for Jagrav, and the same for Aditya. Both routines also include abdominal exercises on Saturday.

Uploaded by

Anarghya Kashyap
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
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JAGRAV

BACK BACK

• Lat Pull down • Lat Pull down


• Reverse pull down • Lat pull down-close grip
• Seated Cable row -wide • Barbell T-bar row
• Dumbbell row single • Straight arm pull-down
• Deadlifts • Extensions

BICEPS BICEPS

• Dumbbell curls • Seated Dumbbell curls


• Preacher M/c • Barbell
• Cable • Dumbbell preacher
• 3 parts • Concentrations
• Hammer • Hammer
• Forearms • Forearms

SHOULDERS SHOULDERS

• Barbell press • Seated dumbbell press


• Rear press • Front raises
• Front raises • Lateral raises
• Lateral raises • Upright row
• Reverse Fly • Reverse Fly
• Shrugs • Shrugs

LEGS LEGS

• Squats/ Weighted • Squats/ Weighted


• Lunges/ Weighted • Lunges/ Weighted
• Leg Curl • Leg extensions
• Calf • Calf

CHEST CHEST

• Incline barbell press • Incline dumbbell press


• Flat press • Flat press
• Decline press • Decline press
• Butterfly • Cable Fly
• Decline fly • Pull over

TRICEPS TRICEPS

• One Arm • One Arm


• Pull down • Pull down
• V-bar cable pull • Dumbbell pull over
• Reverse pull down-one arm • Reverse pull down-both arms
• Kickbacks • Skull crushers – Zigzag ball

MON TUE WED THU FRI SAT ABS – Leg raises, Full sit-ups, Planck

Obliques – Dumbbell bends, Side Planck, M/c


Back Chest Shoulder Back Chest Shoulder
Biceps Triceps Legs Biceps Triceps Legs
ADITYA
BACK BACK

• Lat Pull down • Lat Pull down


• Reverse pull down • Lat pull down-close grip
• Seated Cable row -wide • Barbell T-bar row
• Dumbbell row single • Straight arm pull-down
• Deadlifts • Extensions

BICEPS BICEPS

• Dumbbell curls • Seated Dumbbell curls


• Preacher M/c • Barbell
• Cable • Dumbbell preacher
• 3 parts • Concentrations
• Hammer • Hammer
• Forearms • Forearms

SHOULDERS SHOULDERS

• Barbell press • Seated dumbbell press


• Rear press • Front raises
• Front raises • Lateral raises
• Lateral raises • Upright row
• Reverse Fly • Reverse Fly
• Shrugs • Shrugs

LEGS LEGS

• Squats/ Weighted • Squats/ Weighted


• Lunges/ Weighted • Lunges/ Weighted
• Leg Curl • Leg extensions
• Calf • Calf

CHEST CHEST

• Incline barbell press • Incline dumbbell press


• Flat press • Flat press
• Decline press • Decline press
• Butterfly • Cable Fly
• Decline fly • Pull over

TRICEPS TRICEPS

• One Arm • One Arm


• Pull down • Pull down
• V-bar cable pull • Dumbbell pull over
• Reverse pull down-one arm • Reverse pull down-both arms
• Kickbacks • Skull crushers – Zigzag ball

MON TUE WED THU FRI SAT ABS – Leg raises, Full sit-ups, Planck

Obliques – Dumbbell bends, Side Planck, M/c


Back Chest Shoulder Back Chest Shoulder
Biceps Triceps Legs Biceps Triceps Legs

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