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Study Gym Routine v2

The document outlines an advanced daily schedule for balancing study and gym routines for an individual named Kartik. It includes a detailed weekly gym plan with specific exercises, sets, and reps for each day, as well as important tips for effective training. The schedule emphasizes hydration, nutrition, and adequate rest to support both academic and fitness goals.

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kartik.singh181209
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3 views2 pages

Study Gym Routine v2

The document outlines an advanced daily schedule for balancing study and gym routines for an individual named Kartik. It includes a detailed weekly gym plan with specific exercises, sets, and reps for each day, as well as important tips for effective training. The schedule emphasizes hydration, nutrition, and adequate rest to support both academic and fitness goals.

Uploaded by

kartik.singh181209
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Study + Gym Balanced Routine (Kartik) - Advanced

Daily Schedule:

Morning (7:30 AM): Wake up, light breakfast (eggs/bread/poha).

College (10 AM - 5 PM): Stay hydrated, eat proper lunch.

5:00 PM: Pre-workout snack (banana + peanut butter).

6:00 - 7:30 PM: Gym session.

8:00 PM: Dinner (protein + carbs).

9:00 - 10:30 PM: Study (light revision).

11:00 PM: Sleep (7-8 hours).

Weekly Gym Plan (Sets & Reps):

Monday - Chest:

Bench Press: 3 sets x 8-12 reps

Incline Dumbbell Press: 3 sets x 10-12 reps

Chest Fly: 3 sets x 12-15 reps

Tuesday - Back:

Lat Pulldown: 3 sets x 10-12 reps

Seated Row: 3 sets x 10-12 reps

Deadlift: 3 sets x 6-8 reps

Wednesday - Cardio + Abs:

Running: 10-15 minutes

Crunches: 3 sets x 15-20 reps

Leg Raises: 3 sets x 12-15 reps

Thursday - Shoulders:

Shoulder Press: 3 sets x 8-12 reps

Lateral Raises: 3 sets x 12-15 reps

Rear Delt Fly: 3 sets x 12-15 reps

Friday - Arms:

Bicep Curls: 3 sets x 10-12 reps

Hammer Curls: 3 sets x 10-12 reps

Tricep Pushdown: 3 sets x 10-12 reps


Saturday - Legs:

Squats: 4 sets x 8-12 reps

Leg Press: 3 sets x 10-12 reps

Leg Curl: 3 sets x 10-12 reps

Leg Extension: 3 sets x 12-15 reps

Calf Raises: 4 sets x 15-20 reps

Sunday - Rest:

Light walk or complete rest.

Important Tips:

Increase weight gradually (progressive overload).

Rest 60-90 seconds between sets.

Focus on proper form.

Stay consistent and eat in calorie surplus.

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