EKANSH TANEJA FITNESS
TRANSFORMATION
Workout Schedule For Next 6 Days
Time Duration:- 1 hour
NOTE:-
DAY1:-PUSH(1)+ 15 min Cardio
DAY2:-PULL(1)
DAY3:-LEG(1) + 15 min Cardio
DAY4:-PUSH(2)
DAY5:-PULL(2) + 15 min Cardio
DAY6:-LEG (2)
DAY7: REST
Cardio -
15 mins of treadmill or 15mins of cycling or 20 mins of Cross trainer
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:
Drop set: 3 mini sets in one. No rest between, perform each mini set to failure and
drop load 15-25% each drop.
Rest Pause: 3 mini sets in one, 15 seconds rest between each mini set, Perform each
mini set to failure, Keep the load same in all mini sets.
Back-off Sets: Not feeling stimulated enough and want more pump? Drop the weight
by 50% and go for reps to failure and finish yourself.
Your focus in every set is extreme intent. I don’t care about a weight lifted or how
hard you went if your intent sucks.
Torcher the target muscle, pay attention to what you’re feeling during the
set(activate the muscle for which that exercise is made)
“COMPLETE CONTROL OF ENTIRE MOVEMENT! CONTROL THE LOAD!
IF YOU CAN NOT, YOU DO NOT NEED HEAVIER LOAD”
Total Sets per muscle group in this Training Program:
Chest: 22
Back: 17
Triceps: 13
Bicep: 12
Anterior Deltoid: 7
Rear Deltoid: 6
Lateral Deltoid: 7
Quads: 15
Hams: 13
DAY1:- PUSH (1)
:-WARMUP
INTERNAL/EXTERNAL ROTATION , (Push ups 15-20)
:-CHEST PRESS/DB PRESS/FLAT BENCH 3SETS 8-10REPS
:-SMITH INCLINE PRESS/DB PRESS 4SETS 8-10REPS
:-CHEST BUTTERFLY/CABLE FLY(90*) 3SETS 12-15REPS
(DROPSET LAST SET)
:-SHOULDER PRESS/SMITH MACH. PRESS 3SETS 10-12REPS
:-CROSSBODY EXT/TRICEP PUSHDOWN 3SETS 8-10REPS
SUPERSET:
:-CUFF SIDE RAISE/CABLE/DUMBELL 3SETS 12-15REPS
:-CROSS OVERHEAD EXT/CABLE OVERHEAD EXT 3SETS 8-10REPS
:-PUSH UPS (AMRAP) 3SETS (AMRAP)
1.MACHINE CHEST PRESS:
2. SMITH MACHINE INCLINE PRESS:
3.CHEST BUTTERFLY:
4. SHOULDER PRESS:
5. CROSS BODY EXT:
6. CUFF SIDE LATERAL :
7 CROSS BODY OVERHEAD EXT:
8. PUSH UPS:
DAY2:- PULL(1)
:-WARMUP LATPULLDOWN/PULLUPS(10-15REPS)
:- CHEST SUPP. ROW/TBAR ROW/LANDMINE ROW 3SETS 8-10REPS
:- WIDE NEUTRAL GRIP PULLDOWN 3SETS 8-10REPS
SUPERSET
:- SINGLE ARM LAT PULLDOWN 2SETS 10-12REPS
:- SINGLE ARM CABLE ROW/DB 2SETS 12-15REPS
:- REVERSE PEC DEC/REV. CABLE FLY/REV. DB/ 3SETS 10-12REPS
:- DB CURL/BARBELLCURL/CABLE CURL 3SETS 6-10REPS
:- PREACHER CURL/DB SPIDER CURL 3SETS 8-10REPS
:- FARMER WALKS/DB HOLD 3SETS 30-90SEC
1.CHEST SUPPORTED ROWS:
2. WIDE NEUTRAL LATPULL DOWN:
3. SINGLE ARM PULLDOWN:-
4. SINGLE ARM CABLE ROW :
5. REVERSE PEC DEC FLY :
6. DUMBELL CURLS:-
7. PREACHER CURLS:-
8. FARMER WALKS:
DAY3:- LEGS (1)
WARMUP:- BW SQUATS(20-30),LEG SWINGS(10)
:- HACK SQUAT/BACK SQUATS/GOBLET 3SET 6-8REPS
:- BULGARIAN SPLIT SQUAT 3SET 8-10REPS
:- SEATED LEG CURL/LYING 3SET 10-12REPS
:- LEG PRESS 3SET 8-10REPS
SUPER SET:
:- LEG EXTENSIONS 3SET 10-12REPS
:- STIFF LEG DL/HYPEREXT 3SET 8-10REPS
SUPER SET:
:- WEIGTED STANDING CALF RAISES 3SET 10-12REPS
:- TIBIA RAISES 3SET 10-12REPS
1.HACK SQUATS:-
2 BULGARIAN SPLIT SQUATS :-
3. SEATED LEG CURLS:-
4. LEG PRESS :-
5.LEG EXTENSIONS:-
6. STIFF LEG DL:
7. STANDING CALF RAISE:
8.TIBIA RAISES:-
DAY 4:- PUSH (2)
WARMUP:- INTERNAL/EXTERNAL ROTATION , (Push ups 15-20)
:-INCLINE MACHINE PRESS/DB/BARBELL 3SET 10-12REPS
:-NEUTRAL SHOULDER PRESS/DB PRESS 4SET 8-10REPS
:-15* DECLINE DB PRESS / CABLE PRESS 3SET 10-12REPS
(DROPSET LAST SET)
SUPERSET
:-SEATED CABLE FLY/PEC DEC/DB FLY (90*) 3SET 12-15REPS
:-CLOSE GRIP PUSHUPS 3SET 12-15REPS
SUPERSET
:-CUFF LATERAL/CABLE/DB 4SET 12-15+REPS
:-SINGLE ARM TRICEP EXT. 4SET 10-12REPS
:-SINGLE ARM OVERHEAD EXT. 3SET 12-15REPS
(DROPSET LAST SET)
1 MACHINE CHEST PRESS:-
2 NEUTRAL SHOULDER PRESS:
3. 15* DECLINE DB PRESS:
4. SEATED CABLE FLY:-
5. CLOSE GRIP PUSHUPS:-
6. CUFF SIDE LATERAL RAISES :-
7. SINGLE ARM TRICEP EXT:
8. SINGLE ARM OVERHHEAD TRICEP EXT:-
DAY5:- PULL (2)
:-WARMUP LATPULLDOWN/PULLUPS(10-15REPS)
:-LATPULLDOWN 3SETS 10-12REPS
(DROPSET LAST SET)
:-WIDE SUPP. ROW/CABLE ROW/BB ROW 3SETS 10-12REPS
:-CABLE ROWS 3SETS 12-15REPS
SUPERSET
:-HYPEREXTENSIONS 3SETS 12-15REPS
:-CABLE SHRUGS/BARBELL SHRUGS 4SETS 10-12REPS
:-CABLE REVERSE FLY 3SETS 12-15REPS
:-INCLINE CURLS(ECCENTRIC CONTROL) 3SETS 10-12REPS
SUPERSET
:-HAMMER CURLS 3SETS 10-12REPS
:-BICEP CURLS 3SETS 12-15 REPS
1 LAT PULLDOWN:-
2.WIDE T SUPPORTED ROW:-
3.CABLE ROWS:-
4.HYPEREXTENSIONS:-
5.CABLE SHRUGS:-
6.CABLE REVERSE FLY:-
7.INCLINE CURLS:-
8.HAMMER CURLS:-
9. BICEP CURLS:-
DAY6:- LEGS (2)
WARMUP:- BW SQUATS(20-30),LEG SWINGS(10)
:-DEADLIFT/RDLS/PULL THROUGH 3SET 6-8REPS
:-LEG PRESS 3SET 10-12REPS
:-DB RDLS 3SET 12-15REPS
:-HIP THRUSTS/GLUTE BRIDGE 3SET 8-10REPS
:-SEATED LEG CURL/LYING LEG CURL 4SET 12-15REPS
SUPERSET
:-ABDUCTOR FLY/SIDE LYING 3SET 10-12REPS
:-ADDUCTORS FLY/SIDE LYIING 3SET 10-12REPS
:-SEATED CALF RAISES 3SET 12-15REPS
:-STANDING CALF RAISES 3SET 12-15REPS
1.DEADLIFT(CONVENTIONAL/SUMO):-
2.LEG PRESS:-
3.DB RDLS :-
4.HIP THRUST:-
5. SEATED LEG CURLS :-
6. ABDUCTORS/ADDUCTORS:-
7.SEATED CALF RAISES:-
8.STANDING CALF RAISES:-
ABS:-
{Note :- Repeat this circuit x 3 times take (20 sec) rest after every circuit}
:- Cable crunches x 15-20 reps
:- Russian twist x 15-20 reps
:- Reverse crunch x 15-20 reps
:- Cable side crunch x 15-20 reps
:- Plank hold x 30-60 sec
1 CABLE CRUNCHES:-
2 RUSSIAN TWIST:-
3 REVERSE CRUNCH:-
4 CABLE SIDE CRUNCH:-
5 ELBOW PLANK:-
CARDIO : FOR 15 min ( ANY ONE MENTIONED
BELOW OR COMBINATION)
- Cycling
- Treadmill
- Cross Trainer
