WEEK 3 WORKOUT SUMMARY — ISHAAN
5 May 2026 · Start: 113.8 kg · End: – kg
Sessions: 2/4 Lost: N/A Hard ex: 1 Skipped: 3
WEDNESDAY — CHEST + TRICEPS SKIPPED
Session skipped.
THURSDAY — BACK — LOWER BACK SAFE DONE
Warm-up & HIIT
• Steppers [easy]
• High knees [ok]
• DB farmers walk [ok]
Note: 12.5 kgs dbs
15kg dbs
17.5 kg dbs
• Mountain climbers [ok]
Weight Training
• Lat pull down wide grip
Set 1: 12 reps @ 30kg — easy
Set 2: 10 reps @ 40kg — easy
Set 3: 10 reps @ 45kg — ok
Set 4: 8 reps @ 50kg — ok
• Straight arm pull down
Set 1: 15 reps @ 20kg — easy
Set 2: 15 reps @ 25kg — easy
Set 3: 12 reps @ 30kg — ok
Set 4: 10 reps @ 35kg — hard
• Close grip pull down
Set 1: 12 reps @ 25kg — easy
Set 2: 12 reps @ 30kg — ok
Set 3: 10 reps @ 35kg — ok
Set 4: 12 reps @ 40kg — hard
• One arm DB row (knee on bench)
Set 1: 12 reps @ 10kg — easy
Set 2: 12 reps @ 12.5kg — easy
Set 3: 10 reps @ 15kg — ok
Set 4: 10 reps @ 17.5kg — ok
• Chest-supported DB row
Set 1: 12 reps @ 10kg — easy
Set 2: 12 reps @ 12.5kg — ok
Set 3: 12 reps @ 15kg — hard
• Deadlift
Set 1: 10 reps @ 40kg — easy
Set 2: 8 reps @ 60kg — ok
Set 3: 8 reps @ 70kg — hard
• Superman hold [skipped]
Abs
• Reverse crunches
• Leg raise
• Flutter kicks
• Scissor kicks
• Lying knee tucks
• Hollow body hold
• Mountain climbers slow
• Hip thrust floor
• Plank hold
HIIT done: Yes | Abs done: No
FRIDAY — SHOULDERS + BICEPS DONE
Warm-up & HIIT
• Bent-over DB row [easy]
Note: 7.5 kg dbs
7.5 kg dbs
10 kg dbs
• DB Arnold press seated [ok]
Note: 7.5 kg dbs
7.5kg dbs
10 kg dbs
• Push-ups [hard]
Note: 10
10
6
• Shoulder taps plank [ok]
Note: 10 each side
10 each side
10 each side
Weight Training
• Seated DB overhead press
Set 1: 12 reps @ 10kg — easy
Set 2: 10 reps @ 12.5kg — ok
Set 3: 10 reps @ 15kg — hard
Set 4: 8 reps @ 17.5kg — hard
• Front raise
Set 1: 15 reps @ 5kg — easy
Set 2: 12 reps @ 7.5kg — ok
Set 3: 10 reps @ 10kg — hard
Set 4: 8 reps @ 12.5kg — hard
• DB press
Set 1: 12 reps @ 10kg — ok
Set 2: 8 reps @ 12.5kg — hard
Set 3: 6 reps @ 15kg — hard
• Side raise
Set 1: 12 reps @ 5kg — easy
Set 2: 12 reps @ 7.5kg — ok
Set 3: 6 reps @ 10kg — hard
Set 4: 8 reps @ 10kg — hard
• Upright row
Set 1: 12 reps @ 25kg — easy
Set 2: 12 reps @ 35kg — ok
Set 3: 12 reps @ 45kg — ok
• Rear delt fly
Set 1: 12 reps @ 25kg — ok
Set 2: 8 reps @ 35kg — hard
• Single arm side raise
Set 1: 12 reps @ 7.5kg — easy
Set 2: 10 reps @ 10kg — ok
Set 3: 8 reps @ 12.5kg — hard
• BB curl [ok]
Set 1: 12 reps @ 30kg
Set 2: 10 reps @ 30kg
Set 3: 8 reps @ 35kg
• Hammer curl
Set 1: 12 reps @ 10kg
Set 2: 10 reps @ 12.5kg
Set 3: 8 reps @ 15kg
• Preacher curl
Set 1: 8 reps @ 30kg
Set 2: 12 reps @ 15kg
• Alt DB curl
Set 1: 10 reps @ 10kg
Set 2: 10 reps @ 10kg
Set 3: 10 reps @ 10kg
• Reverse curl [skipped]
Abs
• Side plank hip dips
• Standing oblique crunches
• Russian twist
• Bicycle crunches
• Side plank
• Plank twist
• Windshield wipers
• Oblique crunches floor
• Plank hold
HIIT done: Yes | Abs done: No
SATURDAY — LEGS + CARDIO NOT LOGGED
Warm-up & HIIT
• Jumping jacks
• Spiderman climbers
• Mountain climbers
• High knees
• Extended cardio — incline walk or elliptical
Weight Training
• Leg extension
• Squats
• Leg curl
• Leg press
• Lying leg curl (replaces stiff leg DL)
• Wide stance leg press (replaces sumo squats)
• Nero squats
• Calf raise free
• Weighted calf raise
Abs
• Reverse crunches
• Leg raise
• Flutter kicks
• Scissor kicks
• Lying knee tucks
• Hollow body hold
• Plank hold
HIIT done: No | Abs done: No
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