pradumanupadhyay

Sep 26th 2019

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Praduman workout plan.

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RATING: 56 (FROM 1 JEFIT MEMBERS)

0 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Heavy Lifts Are Key
This workout workouts out the complementary exercise groups together on the same day. Just like your chest and triceps day, by mixing in biceps with your back exercises, you will be training for optimal muscle growth.

As with most back workouts, the secondary muscles that are normally used are your arms, mainly the biceps. Thus combining both back and biceps together works little muscles and stimulates more muscle growth.

We've left out any cardio or core exercises, but feel free to add them into the workout.

Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.

Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.

Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!

Single set fullbody workout 18 exercises, 2 hrs 1 min

Push-Up	3x12 reps	rest: 45s
Dumbbell Bench Press	3x12 reps	rest: 45s
Dumbbell Fly	3x12 reps	rest: 45s
Bench Dip	3x12 reps	rest: 45s
Dumbbell Tricep Extension (Supine)	3x12 reps	rest: 45s
EZ Bar Tricep Extension	3x12 reps	rest: 45s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 45s
Dumbbell Bicep Curl	3x12 reps	rest: 45s
Dumbbell Concentration Curl	3x12 reps	rest: 45s
Dumbbell Supinated One-Arm Wrist Curl	3x12 reps	rest: 45s
Dumbbell Seated Wrist Curl	3x12 reps	rest: 45s
Dumbbell Bicep Curl (Reverse Grip)	3x12 reps	rest: 45s
Dumbbell Alternating Front Raise	3x12 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 45s
Dumbbell Shoulder Shrug	3x12 reps	rest: 45s
Dumbbell Squat	3x12 reps	rest: 45s
Prisoner Squat	3x12 reps	rest: 45s
Dumbbell Calf Raise	3x12 reps	rest: 45s

Chest day 12 exercises, 1 hr 13 mins

Dumbbell Bench Press	3x8 reps	rest: 45s
Dumbbell Incline Bench Press	3x8 reps	rest: 45s
Dumbbell Fly	3x8 reps	rest: 45s
Dumbbell Incline Fly	3x8 reps	rest: 45s
Dumbbell Deep Push-Up	3x8 reps	rest: 45s
Dumbbell Pullover	3x8 reps	rest: 45s
Dumbbell Incline Bench Press (Hammer Grip)	3x8 reps	rest: 45s
Dumbbell Bench Press (Palms in)	3x8 reps	rest: 45s
Dumbbell One-Arm Bench Press	3x8 reps	rest: 45s
Dumbbell Bench Press (Reverse Grip)	3x8 reps	rest: 45s
Dumbbell Incline One-Arm Press	3x8 reps	rest: 45s
Dumbbell Incline One-Arm Fly	3x8 reps	rest: 45s

Biceps Exercises 16 exercises, 47 mins

Dumbbell Alternating Hammer Curl	1x10 reps	rest: 30s
Dumbbell Alternating Bicep Curl	1x10 reps	rest: 30s
Dumbbell Concentration Curl	1x10 reps	rest: 30s
Dumbbell Bicep Curl	1x10 reps	rest: 30s
Dumbbell Hammer Curl	1x10 reps	rest: 30s
Dumbbell Alternating Seated Curl	1x10 reps	rest: 30s
Dumbbell Zottman Curl	1x10 reps	rest: 30s
Dumbbell Seated Curl	1x10 reps	rest: 30s
Dumbbell Seated Curl	1x10 reps	rest: 30s
Dumbbell Seated Alternating Hammer Curl	1x10 reps	rest: 30s
Dumbbell High Curl	1x10 reps	rest: 30s
Dumbbell Seated Hammer Curl	1x10 reps	rest: 30s
Dumbbell One-Arm Bicep Curl	1x10 reps	rest: 30s
Dumbbell One-Arm Hammer Curl	1x10 reps	rest: 30s
Dumbbell One-Arm Seated Curl	1x10 reps	rest: 30s
Dumbbell One-Arm Preacher Curl	1x10 reps	rest: 30s

Upper and Lower leg 9 exercises, 41 mins

Prisoner Squat	3x8 reps	rest: 30s
Jump Squat	3x8 reps	rest: 30s
Bodyweight Calf Raise	3x8 reps	rest: 30s
Bodyweight Squat	3x8 reps	rest: 30s
Bodyweight Wall Squat	3x8 reps	rest: 45s
Single-Leg Calf Raise	3x8 reps	rest: 30s
Leg Lift	3x8 reps	rest: 30s
Glute Kickback	3x8 reps	rest: 30s
Hip Adduction	3x8 reps	rest: 45s

Arms Day 9 exercises, 47 mins

Barbell Curl	3x8 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 30s
Dumbbell Hammer Curl	3x8 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 30s
Dumbbell Bicep Curl	3x8 reps	rest: 30s
Dumbbell Concentration Curl	3x8 reps	rest: 30s
EZ Bar Curl	3x8 reps	rest: 30s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 30s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 30s

Full body workout 18 exercises, 2 hrs 16 mins

Push-Up	3x40 reps	rest: 45s
Dumbbell Bench Press	3x12 reps	rest: 45s
Dumbbell Fly	3x12 reps	rest: 45s
Bench Dip	3x20 reps	rest: 45s
Dumbbell Tricep Extension (Supine)	3x12 reps	rest: 45s
EZ Bar Tricep Extension	3x12 reps	rest: 45s
Dumbbell Alternating Bicep Curl	3x20 reps	rest: 45s
Dumbbell Bicep Curl	3x12 reps	rest: 45s
Dumbbell Concentration Curl	3x16 reps	rest: 45s
Dumbbell Supinated One-Arm Wrist Curl	3x15 reps	rest: 45s
Dumbbell Wrist Curl (Palms Up)	3x12 reps	rest: 45s
Dumbbell Bicep Curl (Reverse Grip)	3x16 reps	rest: 45s
Dumbbell Alternating Front Raise	3x16 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 45s
Dumbbell Shoulder Shrug	3x20 reps	rest: 45s
Dumbbell Squat	3x12 reps	rest: 45s
Prisoner Squat	3x12 reps	rest: 45s
Dumbbell Calf Raise	3x12 reps	rest: 45s

Shoulder day 7 exercises, 40 mins

Dumbbell Lateral Raise	3x8 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 45s
Dumbbell Shoulder Shrug	3x8 reps	rest: 45s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 45s
Dumbbell Seated Arnold Press	3x8 reps	rest: 45s
Dumbbell Shoulder Press	3x8 reps	rest: 45s
Dumbbell Upright Row	3x8 reps	rest: 45s