Khipal's plan
Shared By : MandeepKhipal
Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Beginner
Downloads / Views : 1 / 325

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Description

The plan is totly over all muscle development and gaining weight

Day 1 Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 8 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 8 3 Progress Chart
Day 2 Shoulder
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

Machine Shoulder Press Machine Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 8 3 Progress Chart
Day 3 Rest
Day 4 Bicep & triceps
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 8 3 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 60 sec 8 3 Progress Chart
Day 5 Chest
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 8 3 Progress Chart

Triceps

Dip Dip 60 sec 8 3 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 8 3 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 60 sec 8 3 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 60 sec 8 3 Progress Chart
Day 6 Rest day
Day 7 Back
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 60 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 8 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 3 Progress Chart