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Workout

The document provides a 6-day workout schedule to gain strength without losing agility or endurance. Each day focuses on a different body area: back, chest, legs, biceps, triceps, or shoulders. For each area, it lists 5 exercises split into sets. It emphasizes warming up before and cooling down after workouts. It also recommends dedicating days to core work and stamina, and using a progression of lighter to heavier weights to build strength and maintain balance.

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vasu gupta
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75 views3 pages

Workout

The document provides a 6-day workout schedule to gain strength without losing agility or endurance. Each day focuses on a different body area: back, chest, legs, biceps, triceps, or shoulders. For each area, it lists 5 exercises split into sets. It emphasizes warming up before and cooling down after workouts. It also recommends dedicating days to core work and stamina, and using a progression of lighter to heavier weights to build strength and maintain balance.

Uploaded by

vasu gupta
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Key area of focus for a sports person are: strength, agility and endurance.

Below is the workout schedule for those who wants to gain strength without losing agility and
endurance.

Workout is divided into 6 days’ schedule focusing different areas of body. Note to do warm up before
proceeding the workout.

Day1(Monday): Back
1. Pull ups – 3 sets of 5-10 repetitions
2. Deadlifts /back extension (do on alternative weeks)
3. Dumbbell rows/barbell rows (do on alternative weeks)

Day2(Tuesday): Chest
1. Pushups (body weight, without any equipment: minimum 50-100 repetitions divided into sets)
2. Flat Bench press: dumbbell/barbell (do on alternative weeks)
3. Incline bench press: dumbbell/barbell (do on alternative weeks)
4. Decline bench press/Dumbbell Flies (do on alternative weeks)

Day3(Wednesday): Legs
1. Squats/ lunges (body weight, without any equipment: minimum 50-100 repetitions divided into
sets)
2. Barbell Squats/Leg press (do on alternative weeks)
3. Lying leg curls/Leg extension (do on alternative weeks)
4. Standing calf raises.
5. Dumbbell lunges.

Day4(Thursday): biceps
1. Chin-ups- 3sets of 5-10 reps.
2. barbell/dumbbell biceps curl.
3. concentration curls/ preacher curls. (do on alternative weeks)
4. hammer curls.
5. Reverse curls for forearm

Day5(Friday): triceps
1. Close grip pushups/parallel bar dips.
2. Scull crushers
3. Triceps pushdowns
4. Triceps extension

Day6(Saturday): Shoulders
1. Pull ups/Hindu pushups
2. Shoulder press, Dumbbell/barbell or military press
3. Front barbell raise
4. Side Lateral raise
5. Bent over reverse flies

Important notes:
1. Warm up before workout and cool-down after workout is must. Skipping, light walks, jogging,
stretching etc.
2. Core workout is also necessary. In above 6-day schedule, dedicate 3 days for abs and 3 days for
stamina building. Try to do various abs workout like crunches, reverse crunches etc. Below table
consist few abs workout for reference.

3. Strength building requires hypertrophy, which means lifting maximum weight so that at most 6-
10 reps can be done. However, to maintain balance between strength, endurance and agility I
prefer lifting weight with different weight size. In all above exercise, if I plan of having 3 sets
then I let myself do first set with nominal weight letting me to do utmost 10-12 reps, second set
with large weight letting me to do utmost 6-8 reps and finally I do light weight exercise with 15-
20 reps.

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