EKANSH TANEJA FITNESS
TRANSFORMATION
Workout Schedule For Next 6 Days:-
Time Duration:- 1 hour
NOTE:-
DAY1:- PUSH(1)+ ABS
DAY2:- PULL(1) + CARDIO (10 min max)
DAY3:- LEG (1)+ ABS
DAY4:- PUSH(2) + CARDIO (10 min)
DAY5:- PULL(2) + ABS
DAY6:- LEG (2) + CARDIO (10 min)
DAY7: REST
Start with 3-5 min. of low-intensity activity & take 2-3 warm-up sets of your first
exercise with 50- 60% load, gradually increasing to your working set.
Choose a very light load in Week 1 of this program, log it in the Log Sheet, and
progress according to your log sheet from next week
If you feel great on some days, you can increase the number of sets in your training;
if you have less time on some days or you feel low, you can decrease the number of
sets and perform exercises in supersets or even circuits.
On days you do not feel like going for HEAVY LOAD, go for lighter load and train till
failure.
You can use Drop Sets, Rest-Pause Sets, and Back-off Sets to increase intensity and
generate resistance.
•What are:
Drop set: 3 mini sets in one. No rest between, perform each mini set to failure and
drop load 15-25% each drop.
Rest Pause: 3 mini sets in one, 15 seconds rest between each mini set, Perform each
mini set to failure, Keep the load same in all mini sets.
Back-off Sets: Not feeling stimulated enough and want more pump? Drop the weight
by 50% and go for reps to failure and finish yourself.
Your focus in every set is extreme intent. I don’t care about a weight lifted or how
hard you went if your intent sucks.
Torcher the target muscle, pay attention to what you’re feeling during the
set(activate the muscle for which that exercise is made)
“COMPLETE CONTROL OF ENTIRE MOVEMENT! CONTROL THE LOAD!
IF YOU CAN NOT, YOU DO NOT NEED HEAVIER LOAD”
Total Sets per muscle group in this Training Program:
Chest: 20
Back: 20
Triceps: 13
Bicep: 13
Anterior Deltoid: 10
Rear Deltoid: 8
Lateral Deltoid: 8
Quads: 22
Hams: 11
DAY1:- PUSH (1)
:- Warm up {Push ups (20) , External/Internal Rotation(10)
:- BARBELL BENCH PRESS / DB PRESS 3SETS(6-8 REPS)
:- INCLINE CABLE FLY/ DB PRESS 3SETS(8-10 REPS)
:- PEC DEC FLY + CLOSE GRIP PUSHUPS 4SETS(10-12 REPS)
:- DB SHOULDER PRESS 3SETS(8-10 REPS)
:- CABLE LATERAL RAISES/CUFF RAISES 4SETS(12-15+REPS)
:- CABLE OVERHEAD EXT. + CABLE FRONT RAISE 3SETS(12-15 REPS)
:- SINGLE ARM PUSH DOWN 4SETS(8-10 REPS)
(LAST SET DROPSET)
1 BARBELL BENCH PRESS:-
2. INCLINE MACHINE PRESS:-
3. PEC DEC FLY :
4. CLOSE GRIP PUSHUPS:-
5. DB SHOULDER PRESS:-
6. CABLE LATERAL RAISE:-
7. CABLE OVERHEAD EXT :-
8. CABLE FRONT RAISE :-
9. SINGLE ARM PUSH DOWN:-
DAY2:- PULL(1)
:- Warm-Up Rows/Pull-Ups/Pull-downs 2sets (8-10reps)
:- WIDE NEUTRAL LAT PULLDOWN 3SETS (8-10 REPS)
:- SEATED WIDE ROWING 4SETS (6-8 REPS)
(DROPSET LAST SET)
:- SINGLE ARM LAT PULLDOWN 3SETS (12-15 REPS)
:- CABLE SHRUGS + DB HOLD(MAX) 3SETS (8-10 REPS)
:- ELBOW SUPP. CURLS / INCLINE 4SETS (10-12 REPS)
:- 90* PREACHER CURL / SPIDER CURL 3SETS (8-10 REPS)
:- SINGLE ARM REAR FLY / REAR DELT ROWS 4SETS (12-15 REPS)
:- WRIST CURLS + REV. WRIST CURLS 3SETS (12-15 REPS)
1.WIDE NEUTRAL LATPULL DOWN:-
2. SEATED WIDE ROWING:-
3. SINGLE ARM PULLDOWN:-
4. CABLE SHRUGS:-
5. DB HOLD:-
6. ELBOW SUPP. CURLS:-
7. 90* PREACHER CURL:-
8. SINGLE ARM REAR DELT FLY:-
8. WRIST CURLS:-
8. REVERSE WRIST CURLS:-
DAY3:- LEGS (1)
Warmup Body weight squats 15-20/ dynamic stretching/leg swings
:- BACK SQUATS/HACK SQUATS/ 3SETS (6-8 REPS)
:- DB RDLS + GOBLET SQUAT 3SETS (10-12 REPS)
:- LEG PRESS 3SETS (8-10 REPS)
:- LEG EXTENSIONS
(DROPSET LAST SET) 3SETS (12-15 REPS)
:- BULGARIAN SPLIT SQUAT 4SETS (8-10 REPS)
:- HIP ADDUCTION + ABDUCTION 3SETS (12-15 REPS)
:- WEIGHTED STANDING CALF RAISE 4SETS (12-15+REPS)
:- TIBIA RAISES 3SETS (10-12 REPS)
1.BARBELL BACK SQUATS:-
2.DB RDLS:-
3. GOBLET SQUATS:-
4. LEG PRESS:-
5.LEG EXTENSIONS:-
6. BULGARIAN SPLIT SQUATS:-
7. HIP ADDUCTION:-
8. HIP ABDUCTION :-
9. WEIGHTED STANDING CALF RAISES:-
10. TIBIA RAISES :-
DAY4:- PUSH (2)
:- Warm up {Push ups (20) , External/Internal Rotation 10-12REPS
:-INCLINE MACHINE PRESS/DB PRESS 3 SETS (8-10 REPS)
:- DECLINE CABLE PRESS / CABLE CROSS 4 SETS (12-15 REPS)
(DROP SET LAST SET)
:- MACHINE CHEST PRESS/ DB / BARELL 3 SETS (10-12 REPS)
:- CUFF/CABLE LATERAL RAISE 4 SETS (12-15+ REPS)
(DROP SET LAST SET)
:- NEUTRAL GRIP SHOULDER PRESS 4 SETS ( 8-10 REPS)
:- DB SKULL CRUSHERS/OVERHEAD EXT. 3 SETS (8-10 REPS)
:- CROSS BODY EXT/ROPE PUSH DOWN 3 SETS (12-15 REPS)
1.INCLINE MACHINE CHEST PRESS:-
2.DECLINE CABLE PRESS:
3.MACHINE CHEST PRESS:-
3.CUFF SIDE LATERAL:-
4.NEUTRAL GRIP SHOULDER PRESS:-
5.DB SKULL CRUSHERS :-
6. CROSS BODY EXT:-
DAY5:- PULL (2)
:-Warmup Pull ups 5 sets (10 reps each)
:-T BAR ROWS / LANDMINE ROWS / DB ROWS 3SETS (8-10 REPS)
:- NEUTRAL GRIP LATPULLDOWN
(DROP SET LAST SET) 4SETS (8-10 REPS)
:- SEATED CABLE ROW + CABLE PULLOVER 3SETS (10-12 REPS)
:- HYPEREXTENSIONS + REV. PEC DEC 4SETS (10-12 REPS)
:- BARBELL SHRUGS/CABLE SHRUGS 4SETS (8-10 REPS)
:- BICEP CURLS 21S 3SETS (7,7,7 REPS)
:- INCLINE BICEP CURLS 3SETS (8-10 REPS)
:- DB HAMMER CURLS 2SETS (10-12 REPS)
:- FARMER WALKS 3SETS (60-120 SEC)
1.T BAR ROWS CHEST SUPP.:-
2. NEUTRAL GRIP LAT PULLDOWN:-
3.SEATED CABLE ROWS:-
4.CABLE PULLOVER:-
5.HYPEREXTENSIONS:-
6. REVERSE PEC DEC:-
7.BARBELL SHRUGS:-
8. BICEP CURLS 21s :-
9.INCLINE BICEP CURLS:-
10. DB HAMMER CURLS :-
11.FARMER WALKS :-
DAY6:- LEGS (2)
:- WARMUP Bodyweight squats, dynamic stretching (15-20reps)
:- DEADLIFT / RDLS / CABLE PULL THROUGH 3 SETS (6-8 REPS)
:- FRONT SQUATS / HACK SQUATS / GOBLET 3 SETS (8-10 REPS)
:- STIFF LEG DL 4 SETS (12-15 REPS)
:- BARBELL HIP THRUST 3 SETS (8-10 REPS)
:- LEG EXTENSION 3 SETS (10-12 REPS)
:- HAMSTRING CURL 4 SETS (12-15 REPS)
:- SEATED CALF RAISES 4 SETS (12-15+ REPS)
:- STANDING CALF RAISES 3 SETS (12-15+ REPS)
1.DEADLIFT (SUMO/CONVENTIONAL) :-
2. FRONT SQUATS :-
3. STIFF LEG DL:-
4.BARBELL HIP THRUST:
5.LEG EXTENSION:-
6.LEG CURLS :-
7.SEATED CALF RAISES:-
8.STANDING CALF RAISES:-
ABS: ( all 4 exercise once performed = 1 set ) x4
1. HALF CRUNCHES x 25
2. RUSSIAN TWIST X 25
3. CABLE CRUNCHES X 20
4 CABLE SIDE CRUNCH:-
5. PLANK( TRY TO HOLD FOR 1 MINUTE ATLEAST)
CARDIO : FOR 15-20 min
- Cycling
Treadmill
Cross Trainer
