MUSCLE MODE
WORKOUT SPLIT
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
AM: Cardio + Abs
PM: Chest + Traps
PM: Arms + Calves
AM: Cardio + Abs
PM: Back
PM: Shoulders
AM: Cardio + Abs
PM: Legs
PM: Arms + Calves
Rest
Exercise 1: Regular Set
EXERCISES
Barbell Press
SETS
3
REPS
20-15-10
REST
60sec
SETS
3
3
REPS
10-10-10
10-10-10
REST
60sec
SETS
6
REPS
20-18-15-12-10-8
REST
60sec
SETS
3
3
REPS
12-10-8
12-10-8
REST
60sec
SETS
3
3
REPS
20-15-10
20-15-10
REST
60sec
Exercise 2: Super Set
EXERCISES
DB Press
DB Fly
Exercise 3: Regular Set
EXERCISES
DB Incline Press
Exercise 4: Super Set
EXERCISES
Cable Decline Fly
Dips (Bottom Range)
Exercise 5: Super Set
EXERCISES
Barbell Shrugs
Single Plate Front Shrugs
For more info. watch “Chest/Traps” video on Health And Fitness Channel
Designed & Created by Guru Mann
ISSA/ASFA/NASM/ACE/ACSM Level-III CERTIFIED | Biomechanics & Kinesiology – Human Kinetic
Copyright © 2017 Guru Mann Fitness Inc, USA. All rights reserved.
MUSCLE MODE
Exercise 1: Super Set
EXERCISES
Close Grip Barbell Curl
DB Hammer Curl
SETS
3
3
REPS
20-15-10
20-15-10
REST
60sec
SETS
3
REPS
20-15-10
REST
60sec
SETS
3
3
REPS
20-15-10
20-15-10
REST
60sec
SETS
6
REPS
20-18-15-12-10-8
REST
60sec
SETS
3
REPS
20-15-10
REST
60sec
SETS
3
REPS
25-35-25
REST
60sec
SETS
1
1
REPS
21
21
REST
--N/A--
SETS
3
3
REPS
12-10-8
20-15-10
REST
60sec
Exercise 2: Regular Set
EXERCISES
Single Hand DB Curl (inward)
Exercise 3: Super Set
EXERCISES
High Angle Curls
Triceps Press down (single hand)
Exercise 4: Regular Set
EXERCISES
Skull Crusher on Decline bench
Exercise 4: Regular Set
EXERCISES
Single Hand DB Curl (inward)
Exercise 5: Regular Set
EXERCISES
Bench Dips
Exercise 6: Single Set
EXERCISES
Biceps 21’s
Triceps 21’s
Exercise 7: Super Set
EXERCISES
Standing Calf Raises
Seated Calf Raises
For more info. watch “Arms/Calves” video on Health And Fitness Channel
Designed & Created by Guru Mann
ISSA/ASFA/NASM/ACE/ACSM Level-III CERTIFIED | Biomechanics & Kinesiology – Human Kinetic
Copyright © 2017 Guru Mann Fitness Inc, USA. All rights reserved.
MUSCLE MODE
Exercise 1: Super Set
EXERCISES
Cable Rows
Rope lat Pulldown
SETS
3
3
REPS
20-15-10
20-15-10
REST
60sec
SETS
6
REPS
20-18-15-12-10-8
REST
60sec
SETS
3
3
REPS
20-15-10
20-15-10
REST
60sec
SETS
1-5
REPS
50
REST
No Rest
Exercise 2: Regular Set
EXERCISES
Barbell Rows
Exercise 3: Super Set
EXERCISES
Lat Pull down (Stability ball)
Hyper Extension
Exercise 4: Death Set
EXERCISES
Pull-ups
For more info. watch “Back” video on Health And Fitness Channel
Designed & Created by Guru Mann
ISSA/ASFA/NASM/ACE/ACSM Level-III CERTIFIED | Biomechanics & Kinesiology – Human Kinetic
Copyright © 2017 Guru Mann Fitness Inc, USA. All rights reserved.
MUSCLE MODE
Exercise 1: Regular Set
EXERCISES
Barbell Front Press
SETS
6
REPS
20-18-15-12-10-8
REST
60sec
SETS
3
3
REPS
12-10-8
12-10-8
REST
60sec
SETS
3
3
REPS
12-10-8
12-10-8
REST
60sec
SETS
3
3
REPS
15-12-10
15-12-10
REST
60sec
Exercise 2: Super Set
EXERCISES
DB Press
DB Side Raise
Exercise 3: Super Set
EXERCISES
Wide Grip Barbell Rows
Barbell Front Rows
Exercise 4: Super Set
EXERCISES
Laying Rear Delt Fly
Inverted Rows
For more info. watch “Shoulders” video on Health And Fitness Channel
Exercise 1: Super Set
EXERCISES
Heck Squat
Leg Press
SETS
3
3
REPS
20-15-10
20-15-10
REST
60sec
SETS
6
REPS
20-18-15-12-10-8
REST
60sec
SETS
3
3
REPS
12-10-8
12-10-8
REST
60sec
Exercise 2: Regular Set
EXERCISES
Barbell Step ups
Exercise 3: Super Set
EXERCISES
Deadlift
Leg Press on Smith Machine
Designed & Created by Guru Mann
ISSA/ASFA/NASM/ACE/ACSM Level-III CERTIFIED | Biomechanics & Kinesiology – Human Kinetic
Copyright © 2017 Guru Mann Fitness Inc, USA. All rights reserved.
MUSCLE MODE
Exercise 4: Regular Set
EXERCISES
Walking Lung with Squat
SETS
3
REPS
10-10-10
REST
60sec
SETS
3
REPS
15
REST
30sec
SETS
3
REPS
15
REST
30sec
SETS
3
REPS
15/side
REST
30sec
EXERCISES
Incline Crunches with Twist
SETS
3
REPS
10-15
REST
30sec
EXERCISES
Treadmill
TIME
30min
SPEED
10-12kmph
WARM UP
5min
Exercise 1: Regular Set
EXERCISES
Crunches on Lat Pull down Bar
Exercise 2: Regular Set
EXERCISES
Flutter Kicks
Exercise 3: Regular Set
EXERCISES
Side to Side Twist
Exercise 4: Regular Set
CARDIO
ADDITIONAL INFO:
1. Do Abs & Cardio either in the morning or post workout.
2. Do Abs & Cardio 3 times a week.
3. If your gym doesn’t have a treadmill then do cycling or rope skipping.
4. Take rest 45 to 60 sec after each super set/regular set/giant set.
5. Train Biceps, Triceps & Calves twice a week because these are the small muscles recover in 2-3 days.
6. Sunday is your rest day.
GOOD LUCK
Regards,
Guru Mann
Designed & Created by Guru Mann
ISSA/ASFA/NASM/ACE/ACSM Level-III CERTIFIED | Biomechanics & Kinesiology – Human Kinetic
Copyright © 2017 Guru Mann Fitness Inc, USA. All rights reserved.
