!Designed & Created by Guru Mann ! MONDAY' TUESDAY' WEDNESDAY' THURSDAY' FRIDAY' SATURDAY' SUNDAY' ! Giant'Set'1' Giant'Set'2' ! .WORKOUT.PLAN. Legs' Shoulders'+'Abs'+'Cardio' Arms' Abs'+'Cardio' Chest' Back'+'Abs'+'Cardio' REST' MONDAY – LEGS Exercises! a) Leg'Press' b) DB'Walking'Lunges' c) Leg'Extension' a) DB'or'Barbell'Deadlift' b) Laying'Leg'Curl' c) Seated'Calf'Raise' Reps/set! 5' 10' 20' 5' 10' 20' Set! ' 3O4' ' 3O4' NOTE: There is no rest in between the giant set, do 3 exercises back to back. Rest 2mins after giant set. ! Giant'Set'1' Giant'Set'2' TUESDAY – SHOULDERS + ABS + CARDIO Exercises! Reps/set! d) Shoulder'Press'Behind'the'neck' 5' e) DB'Side'Raise' 10' f) Plate'Front'Raise' 20' d) DB'Press' 5' e) DB'Front'Raise' 10' f) Cable'Rear'Delt'Fly' 20' Set! ' 3O4' ' 3O4' NOTE: There is no rest in between the giant set, do 3 exercises back to back. Rest 2mins after giant set. Designed!&!Created!by!Guru!Mann!!!||!!!Advanced!Fitness!Trainer!&!Sports!Nutritionist!CERTIFIED! Strength!&!Conditioning!Specialist!/!Nutritionist!Specialist!CERTIFIED!@!California,!United.States! ! do 4 exercises back to back. do 3 exercises back to back.States! ! .!United. Rest 2mins after giant set. Rest 1mins after giant set.! !!!!!!ABS! Giant'Set'' !!!CARDIO! ! Exercises! a) SitOups' b) Hanging'Side'Raise' c) Reverse'Crunch' d) Wood'Chopper' 20'min'Running'on'Treadmill' Reps/set! 20' 10' 20' 20' Speed'' 6O7mph' Set! ' 3O4' 20minutes' NOTE: There is no rest in between the giant set. ! Giant'Set'1' Giant'Set'2' WEDNESDAY – ARMS Exercises! a) Barbell'Curl' b) DB'Hammer'Curl' c) Laying'Cable'Curl' a) Barbell'Skull'Crusher' b) Rope'Overhead'Extension' c) Close'Grip'Triceps'Pushdown' Reps/set! 5' 10' 20' 5' 10' 20' Set! ' 3O4' ' 3O4' NOTE: There is no rest in between the giant set. do 4 exercises back to back. Rest 1mins after giant set. Designed!&!Created!by!Guru!Mann!!!||!!!Advanced!Fitness!Trainer!&!Sports!Nutritionist!CERTIFIED! Strength!&!Conditioning!Specialist!/!Nutritionist!Specialist!CERTIFIED!@!California. !!!!!!ABS! Giant'Set'' !!!CARDIO! THURSDAY – ABS + CARDIO Exercises! Reps/set! a) SitOups' 20' b) Hanging'Side'Raise' 10' c) Reverse'Crunch' 20' d) Wood'Chopper' 20' 20'min'Running'on'Treadmill' Speed'' 6O7mph' Set! ' 3O4' 20minutes' NOTE: There is no rest in between the giant set. States! ! . Rest 2mins after giant set. Rest 2mins after giant set.!United. ! Giant'Set'1' Giant'Set'2' ! FRIDAY – CHEST Exercises! a) DB'or'Barbell'Incline'Press' b) Machine'Chest'Press'or'DB'Press' c) Decline'Cable'Fly' a) Decline'Pushup'(add'weight'on'your'back)' b) Incline'Pushups' c) Regular'Pushups'or'Barbell'Press' SATURDAY – BACK +ABS + CARDIO Exercises! Reps/set! a) Wide'Grip'Lat'Pull'down' 5' b) Machine'Rows' 10' c) Standing'Lat'Pull'Down' 20' a) DB'or'Barbell'Shrugs' 5' b) Rope'Upright'Rows' 10' c) Hyper'Back'Extension' 20' Set! ' 3O4' ' 3O4' NOTE: There is no rest in between the giant set. Designed!&!Created!by!Guru!Mann!!!||!!!Advanced!Fitness!Trainer!&!Sports!Nutritionist!CERTIFIED! Strength!&!Conditioning!Specialist!/!Nutritionist!Specialist!CERTIFIED!@!California. do 3 exercises back to back. do 3 exercises back to back.! ! Giant'Set'1' Giant'Set'2' ! ! Reps/set! 5' 10' 20' 5' 10' 20' Set! ' 3O4' ' 3O4' NOTE: There is no rest in between the giant set.