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Home >>  Workout >> Women >> Advanced Workout Program >> Define & Strength
  ADVANCED WORKOUT PROGRAM - DEFINE & STRENGTH
If you are wondering how many repetitions to do of each exercise that depends on your goals. If you want to increase your cardiovascular levels aim for 14-16, if you are wanting to lose fat aim for 12-14 and if you want to gain muscle aim for 8-10. This is 6-8 weeks advanced program:-
        DAYS                                        EXERCISES     
      Monday
      Tuesday
      Wednesday
      Thursday
      Friday
      Saturday
      Sunday
                         Cardio
                         Tonning Upper Body
                        Off
                         Cardio
                         Tonning Lower body
                         Core
                         Off
             Cardio
  Treadmill warm-up
       5 mins
  Treadmill Jog
  Stationary Bike
       20 mins
       10 mins
  Treadmill warm-up
       5 mins
  DB Front Raise
  DB Biceps Curl
  Triceps Pushdown with rope
  DB Side Raise
  Cool Down
       3 sets
       3 sets
             --  SAME AS MONDAY --
       3 sets
  DB Sumo Squat
  Leg Press
       3 sets
       3 sets
  Romanian Deadlift
  Planks on Stability Ball
3sets- 60sec/set
  • Muscle Gain
  • Fat Loss
  • Muscle Gain
  • Fat Loss
  • Muscle Gain
    Workout Plan
     Beginner -Men
     Beginner -Women
     Intermediate-Men
     Intermediate-Women
     Advance-Men
  Advance-Women
WOMEN
  Beginner
  • Fat Shed
  Intermediate
  • Fat Loss & Tonning
  Advance
  • Define & Strength
>
      MONDAY
Body Style: Angelina Jolie
  Elliptical
       10 mins
  Cool Down
       5 mins
    TUESDAY
   Tonning Upper Body
  Lat Pulldown
       3 sets
       3 sets
       3sets
   THURSDAY
             Cardio
  Empty Barbell Squat
       3 sets
  Calf Raise on Leg Press
    SATURDAY
              Core

       5 mins
  Seated Leg Curl
       3 sets
      FRIDAY
   Tonning Lower Body
       3 sets
  Stability Ball Crunches
  Reverse Crunches
  Cable Crunches
  Machine Reverse Crunch
  Hyper Extension
        3sets
        3sets
        3sets
        3sets
        3sets
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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