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Home >>  Guru Mann Fitness >>  My Routine
EXERCISES
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           HOME
        MY ROUTINE
        DAYS                                         EXERCISES
      Modnday
                         Chest, Triceps & Upper Abs
      Tuesday
      Wednesday
      Thursday
      Friday
      Saturday
      Sunday
                         Back & Lower Abs
                         Cardio, Stretching & Obliques
                         Legs & Upper Abs
                         Shoulders, Biceps & Lower Abs
                         Cardio & Obliques
                         Rest

Incline Smith Press 
DB Bench Press
Cable Flys: High
Cable Flys: Low
Cable Fyls: Middle
Dips - Chest Version

Skull Crusher
Close Grip Pushups
Cable Overhead extension with Rope
Single Hand Cable Pushdown

Focus on 4 exercises to hit upper abs
MONDAY  /  Chest, Triceps & Abs
4 x 12
3 x 8-12
3 x 8-12
3 x 8-12
3 x 8-12
Failure

4 x 12
3 x 15
3 x 8-12
3 x 8-12

TUESDAY  /  Back & Abs
Close Grip Lat Pulldown
Seated Cable Row
Machine Row
Smith Machine Shrugs
One Hand DB Shrugs
Barbell Deadlift
Hyper Extension

Focus on 4 exercises to hit lower abs
3 x 8-12
3 x 8-12
3 x 8-12
4 x 8-12
3 x 12
3 x 6-12
3 x 12

Cycling
Treadmill
Full Body Stretching

Focus on 4 exercises to hit Obliques
15 mins
40 mins
20 mins
WEDNESDAY & SATURDAY  /   Cardio, Stretching & Obliques

Body Squat
Barbell Squat
Leg Press
Leg Extension
Romanian Deadlift
Leg Curl
Calf Raise on Leg Press

Focus on 4 exercises to hit upper abs
2 x 20
3 x 8-12
3 x 8-12
3 x 12
3 x 6-10
3 x 8-12
4 x 10-15
THRUSDAY  /   Legs & Abs

FRIDAY  /   Shoulders, Biceps & Abs
Smith Machine Press Behind Neck
DB Side Raise + Cable Side Raise
DB Front Raise + Cable Front Raise
Rear Delt Cable Flys

Barbell Preacher Curl
Overhead Cable Curl
Cross body Hammer Curl
Concentration Curl

Focus on 4 exercises to hit upper abs
4 x 8-12
3 x 8-12
3 x 8-12
3 x 8-12

5 x 8-12
3 x 15
3 x 8-12
3 x 8-12

D e d i c a t i o n      - M o t i v a t i o n       - T r a n s f o r m a t i o n
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NOTE: I change my exercise program in every 6-8 weeks, according to my goal.
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