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shenaysafai's Plan
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General
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Plan Details
The shenaysafai's Plan routine by shenaysafai is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
For losing weight
Routine detail
Day 1
Shekam 1
Est. 0 min
8 exercises
Leg Raise
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Weighted Side Bend
2 Sets x 20 Reps
Jackknife Sit-Up
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Side Jacknife
2 Sets x 15 Reps
Plank
2 Sets
Day 2
Basan
Est. 0 min
11 exercises
Quadricep Stretch
2 Sets x 15 Reps
Glute Kickback (Kneeling)
2 Sets x 20 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Bodyweight Squat
3 Sets x 20 Reps
Kneeling Hip Extension
2 Sets x 15 Reps
Dumbbell Walking Lunge
2 Sets x 15 Reps
Dumbbell Plie Squat
3 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Knee to Chest (Supine)
2 Sets x 15 Reps
Wide Leg Stretch
2 Sets
Iron Cross Stretch
2 Sets x 15 Reps
Day 3
Shekam 2
Est. 0 min
8 exercises
Leg Raise
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Weighted Side Bend
2 Sets x 15 Reps
Seated Leg Tuck
3 Sets x 20 Reps
Bird Dog
2 Sets x 20 Reps
Crunch with Hands Overhead
3 Sets x 15 Reps
Dumbbell Wood Chop
4 Sets x 12 Reps
Plank with Alternating Knee Drive
2 Sets x 15 Reps
Day 4
Bazoo va Sine
Est. 0 min
12 exercises
Shoulder Rotation
2 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Shoulder Press (Stability Ball)
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Shoulder Abduction
3 Sets x 12 Reps
Dumbbell One-Arm Bicep Curl
2 Sets x 12 Reps
Dumbbell High Curl
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 20 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 12 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 12 Reps
Dynamic Chest Stretch
2 Sets x 15 Reps
Day 5
Shekam 3
Est. 0 min
9 exercises
Leg Raise
3 Sets x 15 Reps
Alternating Heel Touch
2 Sets x 20 Reps
Weighted Crunch
3 Sets x 15 Reps
Jackknife Sit-Up
3 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Weighted Side Rotation
3 Sets x 20 Reps
Seated Leg Tuck
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 20 Reps
Plank
3 Sets
Day 6
Paaaa
Est. 0 min
9 exercises
Dumbbell Calf Raise
3 Sets x 20 Reps
Prisoner Squat
3 Sets x 15 Reps
Quadricep Stretch
3 Sets x 15 Reps
Dumbbell Squat
3 Sets x 15 Reps
Glute Kickback (Kneeling)
3 Sets x 20 Reps
Stability Ball Hip Thrust
3 Sets x 15 Reps
Bodyweight Side Lunge
2 Sets x 20 Reps
Side-Lying Hip Abduction
3 Sets x 8 Reps
Straddle Stretch
2 Sets x 20 Reps
