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  • Barbell 55 Workout Plan by Guru Mann PDF

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    bisas_rishi
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    This document outlines a 4 week workout split and plan. It divides the week into 3 workouts - A, B, C that target different muscle groups. Workout A focuses on chest, back, and forearms. Workout B targets shoulders, biceps, and triceps. Workout C works the quads, hamstrings, calves, and abs. Each workout provides 4-5 exercises with set and repetition recommendations to follow a rotating schedule over the 4 week period to continuously challenge muscles.

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    This document outlines a 4 week workout split and plan. It divides the week into 3 workouts - A, B, C that target different muscle groups. Workout A focuses on chest, back, and forearms. Workout B targets shoulders, biceps, and triceps. Workout C works the quads, hamstrings, calves, and abs. Each workout provides 4-5 exercises with set and repetition recommendations to follow a rotating schedule over the 4 week period to continuously challenge muscles.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    255 views4 pages

    Barbell 55 Workout Plan by Guru Mann PDF

    Uploaded by

    bisas_rishi
    This document outlines a 4 week workout split and plan. It divides the week into 3 workouts - A, B, C that target different muscle groups. Workout A focuses on chest, back, and forearms. Workout B targets shoulders, biceps, and triceps. Workout C works the quads, hamstrings, calves, and abs. Each workout provides 4-5 exercises with set and repetition recommendations to follow a rotating schedule over the 4 week period to continuously challenge muscles.

    Copyright:

    © All Rights Reserved
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    of 4

    WORKOUT PLAN

    WORKOUT SPLIT

    WEEK 1 WEEK 2 WEEK 3 WEEK 4

    MON WORKOUT A WORKOUT B WORKOUT C WORKOUT A

    TUES WORKOUT B WORKOUT C WOKROUT A WORKOUT B

    WED REST REST REST REST

    THUR WORKOUT C WORKOUT A WORKOUT B WORKOUT C

    FRI REST REST REST REST

    SAT WORKOUT A WORKOUT B WORKOUT C WORKOUT A

    SUN REST REST REST REST

    WEEK 5 WEEK 6 WEEK 7 WEEK 8

    MON WORKOUT B WORKOUT C WORKOUT A WORKOUT B

    TUES WORKOUT C WOKROUT A WORKOUT B WORKOUT C

    WED REST REST REST REST

    THUR WORKOUT A WORKOUT B WORKOUT C WORKOUT A

    FRI REST REST REST REST

    SAT WORKOUT B WORKOUT C WORKOUT A WORKOUT B

    SUN REST REST REST REST

    WORKOUT A - CHEST / BACK / FOREARMS

    No. EXERCISES SETS REPS

    1 BARBELL BENCH PRESS 3 SETS 6 REPS

    2 2A. BARBELL BENT OVER ROWS


    3 SETS
    6 REPS

    2B. BARBELL SHRUGS 3 SETS 6 REPS

    3 BARBELL ROWS SINGLE SIDED 3 SETS 12 REPS

    4 4A. BARBELL PULL OVER


    3 SETS
    12 REPS

    4B. BARBELL WRIST CURL 3 SETS 12 REPS


    OPTIONAL BARBELL INCLINE PRESS 3 SETS 6 REPS

    OPTIONAL BARBELL DECLINE PRESS 3 SETS 6 REPS

    REST 2 -3 MINS AFTER EVERY SET

    OPTIONAL EXERCISES CAN BE PERFORMED IF NEEDED

    WORKOUT B - SHOULDERS / BICEPS / TRICEPS

    No. EXERCISES SETS REPS

    1 BARBELL MILITARY PRESS 3 SETS 6 REPS

    2 2A. BARBELL FRONT RAISE


    3 SETS
    10 REPS

    2B. BARBELL SHOULDER PRESS 3 SETS 10 REPS


    (ONE SIDED)

    3 BARBELL CURLS 3 SETS 6 REPS

    4 4A. BARBELL CLOSE GRIP PRESS


    3 SETS
    10 REPS

    4B. BARBELL BENT OVER CURL 3 SETS 10 REPS

    5 SKULL CRUSHER 3 SETS 6 REPS


    OPTIONAL BARBELL PREACHER CURL 3 SETS 6 REPS

    OPTIONAL TRICEPS PRESSDOWN 3 SETS 6 REPS

    REST 2 -3 MINS AFTER EVERY SET

    OPTIONAL EXERCISES CAN BE PERFORMED IF NEEDED

    WORKOUT C - QUADS / HAMSTRINGS / CALVES / ABS

    No. EXERCISES SETS REPS

    1 BARBELL SQUATS 3 SETS 6 REPS

    2 BARBELL DEADLIFT 3 SETS 6 REPS

    3 3A. BARBELL LUNGES


    3 SETS
    10 REPS

    3B. BARBELL GOOD MORNING 3 SETS 10 REPS

    4 BARBELL CALF RAISE 3 SETS 6 REPS

    5 5A. BARBELL SIDE TWIST


    3 SETS
    15 REPS

    5B. BARBELL SIDE BENDING 3 SETS 15 REPS


    OPTIONAL LEG PRESS 3 SETS 10 REPS
    OPTIONAL BARBELL STEP UPS 3 SETS 10 REPS

    OPTIONAL INCLINE CRUNCHES (HOLD 3 SETS


    10 REPS

    BARBELL)

    REST 2 -3 MINS AFTER EVERY SET

    OPTIONAL EXERCISES CAN BE PERFORMED IF NEEDED

    PLEASE NOTE: Cardio can be performed 20mins once a week anyway you want.

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