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For Ayush
AUDIO TIP
General
Beginner
None
Plan Details
The For Ayush routine by rishiGmaharaj is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
i made this schedule for my son. suggest me the correction. thank you
Routine detail
Day 1
Back + Biceps
Est. 46 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Day 2
Chest + Triceps
Est. 49 min
7 exercises
Push-Up
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 15,12,10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Day 3
Shoulder + Legs
Est. 66 min
9 exercises
Machine Shoulder Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Abduction
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 15,14,10 Reps
Barbell Squat
3 Sets x 15,11,8 Reps
Machine Seated Leg Curl
3 Sets x 14,12,10 Reps
Machine Leg Extension
3 Sets x 10 Reps
