WOD: MONDAY CHEST & TRICEPS

WOD: MONDAY MADNESZ

CHEST & TRICEPS

CHEST

• INCLINE DUMBBELL PRESS
• FLAT BENCH PRESS
• PEC FLY
• CHEST DIPS
• PUSH UPS       

TRICEPS 

• TRICEPS PULLDOWN
• SKULL CRUSHER
• ISO TRI PULLDOWN
• DUMBBELL KICKBACK
• TRICEPS DIPS  

PERFORM ALL EXERCISE AT 4 SETS 15 REPS

LAST WORKOUT TO TOTAL FAILURE

 

WOD: Tuesday SHoulder

WOD: SHOULDER

• LAT RAISE 4X12
• ISO LAT RAIE 4X12
• SEATED DUMBBELL RAISE 4X12
• PLATE UP 4X12
• SHOULDER PRESS 4X12
• UPRIGHT ROW 4X12
• SHRUGS 4X10
• OBLIQUE TWIST 4 SETS UNTIL TOTAL FAILURE 
• DECLINE ABS CRUNCH 4 SETS UNTIL TOTAL FAILURE 

DREAM CHASER

WOD: MONDAY Chest & Back

MONDAY WOD: CHEST & BACK

Incline Dumbbell Press : 4X12

Lat Pulldown : 4X12

Incline Dumbbell Flyes : 4X12

Barbell Bent over row : 4X12

Cable Crossover 4X12

Reverse Rear Delt : 4X12

Leg Raise : 4 Sets (Total Failure)

Cable Ab Crunch : 4 Sets (Total Failure)

• this is a SUPERSET workout
• 45 SECONDS rest between each SUPERSET WORKOUT
• 2 MINS rest between each EXERCISES

by,

DREAM CHASER

Hamstring, Glutes & ABS 

Beginner 

Lying Leg Curls 3 x 15 - 20 

(Light weight as this is just a warm up to get ready for next exercise)

Barbell Lunges 2 x 12

Stiffed Legs Deadlift 3 x 15

Barbell Good Morning 2 x 15

Dumbbell Step Ups 2 x 20

Remember for beginners focus on finishing the repetitions and maintain lower weight.

Seated Knee In 2 x 30

Hanging Leg Raises 2 x 10

Crunches 2 x 10

Sit Up 2 x 10

Side Crunches 2 x 10

Side Bend 2 x 10 

  

Advanced 

Lying Leg Curls 5 x 15 - 12 

Barbell Lunges 3 x 12

Stiffed Legs Deadlift 5 x 12

Barbell Good Morning 3 x 15

Dumbbell Step Ups 4 x 10

Seated Knee In 3 x 30

Hanging Leg Raises 3 x 10

Crunches 3 x 10

Sit Up 4 x 15

Side Crunches 2 x 10

Side Bend 2 x 10 

For advanced, focus on contraction. Start with lower weight, higher repetitions and then lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time.

Never Give Up. Never Give In. Never Back Down.

Where Champions Are Made.

WOD: Wednesday Biceps Bomb

WOD: BICEPS BOMB

WARM UP
1 . (closed Grip Push up 1X25)
2. Abs Crunch (Declined) 4X15

 WORKOUT
1. Barbell curl: 1X50
2. Iso. Dumbbell curl : 4X6
3. Seated Dumbbell Concentrated curl: 4X6-12
4. EZ bar Cable Curl (closed) : 4X6-12
5. Incline Hammer Curl : 4X6-12
6. Barbell Curl: 1X50

* 45 Seconds REST between Each Set

By M

WOD : MONDAY

CHEST WORKOUT

WARM-UP

~ SKIPPING - 15 minute

MAIN WORKOUT ( CHEST )

( ADVANCED )

~ PUSH-UP - 1 x till failure

~ DIP - 2 x till failure

~ DB CHEST PRESS - 3 x 10-12 reps

~ DB CHEST FLY - 3 x 10 reps

~ DB INCLINE CHEST PRESS - 4 x 10 reps

~ PAC FLY - 3 x 10 reps

( BEGINNER )

~ WALL PUSH-UP - 2  x till failure

~ BENCH PRESS - 3 x 8-10reps

~ INCLINE BENCH PRESS - 4 x 8 reps

~ CHEST CABLE CROSS - 3 x 10 reps

~ PAC FLY - 3 10 reps

WOD : SUNDAY

SHOULDER WORKOUT

WARM-UP

~ SPRINT - 10 x 20m

~ TYRE FLIP - 2 x 12 flips

MAIN WORKOUT ( SHOULDER )

~ DIPS - 2 x till failure reps

~ PUSH UP - 3 x till failure reps
~ DUMBBELL SHOULDER PRESS - 3 x 10 reps

~ REAR DELT - 4 x 8 reps

~ SITTING MILITARY PRESS - 3 x till failure reps

NOTE : FOR BEGINNER, REST INTERVAL BETWEEN SETS ARE 45-60 SECOND

               FOR ADVANCED,REST INTERVAL BETWEEN SETS ARE 30-45 SECOND

WOD : SATURDAY

BACK WORKOUT

WARM-UP

 ~ Elliptical Cross Trainer - ( 15 minute)

MAIN WORKOUT (BACK)

(ADVANCED)

~ Lat Pulldown - 3 x 12 reps

~ Dumbbell Row - 3 x 10-12 reps

~ Rear Delt - 2 x 15 reps

~ DeadLift - 2 x 12 reps

~ Plank 4 x 1 minute

~ Crunches 2 x 30s

(BEGINNER)

~ Pull-Up - 2 x to failure

~ Wide Grip Row Machine - 3 x 12 reps

~ Close Grip Row - 3 x 12 reps

~ Low Row Machine - 3 x 10 reps

~ Push-up - 3 x to failure

WOD : LEGS WORKOUT

LEGS WORKOUT

WARM-UP

 ~ ELLIPTICAL CROSS TRAINER - 10 MINUTES

MAIN WORKOUT (LEGS)

BEGINNER

~ SQUATS - 3 x 12 reps

~ 45 DEGREE LEG PRESS - 3 x 15 reps

~ LEG EXTENSION - 3 x 10-12 reps

~ LUNGES WITH DUMBBELL - 2 x 6-10 reps

~ CALVES RAISE - 4 x 15-20 reps

~ SPRINT - 2 x 20m

ADVANCED

~ SQUATS WITH BARBELL - 3 x 10-12 reps

~ LEG PRESS - 3 x 12 reps

~ HAMSTRING CURL - 2 x 15 reps

~ JUMPING LUNGES - 3 x 8 reps

~ SPRINT - 4 x 20m

~ CALVES RAISE - 4 x 20 reps

NOTE : For BEGINNER rest interval between sets = 45 - 60 second

                For ADVANCED rest interval between sets = 20 - 40 second