Praduman workout plan.
Shared By : pradumanupadhyay
Frequency : 1 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 218

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Description

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!

Monday Single set fullbody workout
Muscle Exercise Name Timer Reps Sets Track

Chest

Push Up Push Up 45 sec 12 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 45 sec 12 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 45 sec 12 3 Progress Chart

Triceps

Bench Dip Bench Dip 45 sec 12 3 Progress Chart

Triceps

Dumbbell Lying Triceps Extension Dumbbell Lying Triceps Extension 45 sec 12 3 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 45 sec 12 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 45 sec 12 3 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 45 sec 12 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 45 sec 12 3 Progress Chart

Forearms

Dumbbell Seated Palms Up One Arm Wrist Curl Dumbbell Seated Palms Up One Arm Wrist Curl 45 sec 12 3 Progress Chart

Forearms

Dumbbell Seated Palms Up Wrist Curl Dumbbell Seated Palms Up Wrist Curl 45 sec 12 3 Progress Chart

Forearms

Dumbbell Standing Reverse Curl Dumbbell Standing Reverse Curl 45 sec 12 3 Progress Chart

Shoulders

Dumbbell Standing Alternate Front Raises Dumbbell Standing Alternate Front Raises 45 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 45 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 45 sec 12 3 Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 45 sec 12 3 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 45 sec 12 3 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 45 sec 12 3 Progress Chart
Tuesday Chest day
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 45 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 45 sec 8 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 45 sec 8 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 45 sec 8 3 Progress Chart

Chest

Deep Push Up Deep Push Up 45 sec 8 3 Progress Chart

Chest

Dumbbell Bent Arm Pullover Dumbbell Bent Arm Pullover 45 sec 8 3 Progress Chart

Chest

Dumbbell Hammer Grip Incline Bench Press Dumbbell Hammer Grip Incline Bench Press 45 sec 8 3 Progress Chart

Chest

Dumbbell Palms In Bench Press Dumbbell Palms In Bench Press 45 sec 8 3 Progress Chart

Chest

Dumbbell One Arm Bench Press Dumbbell One Arm Bench Press 45 sec 8 3 Progress Chart

Chest

Dumbbell Reverse Bench Press Dumbbell Reverse Bench Press 45 sec 8 3 Progress Chart

Chest

Dumbbell Incline One Arm Press Dumbbell Incline One Arm Press 45 sec 8 3 Progress Chart

Chest

Dumbbell Incline One Arm Fly Dumbbell Incline One Arm Fly 45 sec 8 3 Progress Chart
Wednesday Biceps Exercises
Muscle Exercise Name Timer Reps Sets Track

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 30 sec 10 1 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 30 sec 10 1 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 30 sec 10 1 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 30 sec 10 1 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 30 sec 10 1 Progress Chart

Biceps

Dumbbell Alternate Seated Curl Dumbbell Alternate Seated Curl 30 sec 10 1 Progress Chart

Biceps

Dumbbell Zottman Curl Dumbbell Zottman Curl 30 sec 10 1 Progress Chart

Biceps

Dumbbell Seated Curl Dumbbell Seated Curl 30 sec 10 1 Progress Chart

Biceps

Dumbbell Seated Bicep Curl Dumbbell Seated Bicep Curl 30 sec 10 1 Progress Chart

Biceps

Dumbbell Alternate Seated Hammer Curl Dumbbell Alternate Seated Hammer Curl 30 sec 10 1 Progress Chart

Biceps

Dumbbell High Curl Dumbbell High Curl 30 sec 10 1 Progress Chart

Biceps

Dumbbell Seated Hammer Curl Dumbbell Seated Hammer Curl 30 sec 10 1 Progress Chart

Biceps

Dumbbell One Arm Standing Curl Dumbbell One Arm Standing Curl 30 sec 10 1 Progress Chart

Biceps

Dumbbell One Arm Standing Hammer Curl Dumbbell One Arm Standing Hammer Curl 30 sec 10 1 Progress Chart

Biceps

Dumbbell One Arm Seated Curl Dumbbell One Arm Seated Curl 30 sec 10 1 Progress Chart

Biceps

Dumbbell One Arm Preacher Curl Dumbbell One Arm Preacher Curl 30 sec 10 1 Progress Chart
Thursday Upper and Lower leg
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Prisoner Squat Prisoner Squat 30 sec 8 3 Progress Chart

Upper Legs

Freehand Jump Squat Freehand Jump Squat 30 sec 8 3 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 30 sec 8 3 Progress Chart

Upper Legs

Sit Squat Sit Squat 30 sec 8 3 Progress Chart

Upper Legs

Bodyweight Wall Squat Bodyweight Wall Squat 45 sec 8 3 Progress Chart

Lower Legs

Standing One Leg Bodyweight Calf Raise Standing One Leg Bodyweight Calf Raise 30 sec 8 3 Progress Chart

Glutes

Leg Lift Leg Lift 30 sec 8 3 Progress Chart

Glutes

Standing Glute Kickback Standing Glute Kickback 30 sec 8 3 Progress Chart

Glutes

Standing Adductor Standing Adductor 45 sec - 3 Progress Chart
Friday Arms Day
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 30 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 30 sec 8 3 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 30 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 30 sec 8 3 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 30 sec 8 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 30 sec 8 3 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 30 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Incline Curl Dumbbell Alternate Incline Curl 30 sec 8 3 Progress Chart

Biceps

Dumbbell One Arm Preacher Curl Dumbbell One Arm Preacher Curl 30 sec 8 3 Progress Chart
Saturday Full body workout
Muscle Exercise Name Timer Reps Sets Track

Chest

Push Up Push Up 45 sec 40 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 45 sec 12 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 45 sec 12 3 Progress Chart

Triceps

Bench Dip Bench Dip 45 sec 20 3 Progress Chart

Triceps

Dumbbell Lying Supine Two Arm Triceps Extension Dumbbell Lying Supine Two Arm Triceps Extension 45 sec 12 3 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 45 sec 12 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 45 sec 20 3 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 45 sec 12 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 45 sec 16 3 Progress Chart

Forearms

Dumbbell Seated Palms Up One Arm Wrist Curl Dumbbell Seated Palms Up One Arm Wrist Curl 45 sec 15 3 Progress Chart

Forearms

Dumbbell Palms Up Wrist Curl Over A Bench Dumbbell Palms Up Wrist Curl Over A Bench 45 sec 12 3 Progress Chart

Forearms

Dumbbell Standing Reverse Curl Dumbbell Standing Reverse Curl 45 sec 16 3 Progress Chart

Shoulders

Dumbbell Standing Alternate Front Raises Dumbbell Standing Alternate Front Raises 45 sec 16 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 45 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 45 sec 20 3 Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 45 sec 12 3 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 45 sec 12 3 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 45 sec 12 3 Progress Chart
Sunday Shoulder day
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 45 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 45 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 45 sec 8 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 45 sec 8 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 45 sec 8 3 Progress Chart

Shoulders

Dumbbell Standing Press Dumbbell Standing Press 45 sec 8 3 Progress Chart

Shoulders

Dumbbell Upright Row Dumbbell Upright Row 45 sec 8 3 Progress Chart