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The document outlines a six-day workout plan focused on muscle failure training, including supersets and progressive weight increases. Each day targets different muscle groups: push, pull, legs, small muscle groups with running, upper body, and lower body, with specific exercises listed for each. It also emphasizes mobility drills, increased step count, and core circuit workouts on designated days.

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dipparmar0878
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7 views4 pages

New W

The document outlines a six-day workout plan focused on muscle failure training, including supersets and progressive weight increases. Each day targets different muscle groups: push, pull, legs, small muscle groups with running, upper body, and lower body, with specific exercises listed for each. It also emphasizes mobility drills, increased step count, and core circuit workouts on designated days.

Uploaded by

dipparmar0878
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

AGE 28 HEIGHT 5FT 2 BODYWEIGHT 55.

800KGS

TRAINING FOR MUSCLE FAILURE NOTE


- FIRST THREE EXERCISES ARE SUPERSETS WHERE YOU HAVE TO KEEP INCREASING THE
WEIGHT IN BOTH MOVEMENTS , START LIGHT ( 4 SETS )

- FOR REST EXERCISES START FROM 80 % OF YOUR PR AND DROP WEIGHT IN 3 LEVELS

IN A SINGLE SETS , REACH MUSCLE FAILURE BY MAX REP AND LIGHT LIFET ( 3 SETS )

- PUSH YOUR AVERAGE 3 MONTH STEPS BY 25 % FOR THE LEAST FOR BETTER RETURN
AND QUALITY LEAN GAIN
- PERFORM MOBILITY DRILL TWICE A WEEK FOR RECOVERY

DAY 1 – PUSH
INCLINE DB PRESS + ARNOLD PRES

FLAT BENCH PRESS + BUTTERFLY OR DB FLY

CABLE CROSS ( MID ) + LATERAL RAISE

MILITARY PRESS

FLAT DB PRESS

TRICEPS PUSHDOWN

DAY 2 – PULL
LAT PULL DOWN + SEAYTED ROW

BARBELL ROWING + LOWER BACK EXTENSION

T BAR ROW + FACE PULL

DEADLIFT

HAMMER CURL
WIDE GRIP BICEP BARBELL CURL

DAY 3 – LEG

DB LUNGES + 20 BARBELL SITUPS

EXTENSION MACHINE + RDL (LIGHT WEIGHT )

HYPER EXT MACHINE + CALVES RAISE

SQUATS

LEG PRESS

DAY 4 – SMALL M GROUP + RUN

MILITARY PRESS + LATERAL RAISE

WIDE GRIP + CLOSE GRIP BARBELL CURL

TRICEPS PUSHDOWN + REVERSE GRIP PUSHDOWN

BARBELL ROW FOR TRAPS

RUN FOR 3 ROUNDS OF 15 MINUTES WITH MAXIMUM GAPS OF 3 MINUTE IN PAUSE

DO NOT FORGET FULL BODY STRECHING POST RUN


DAY 5 – UPPER BODY
INCLINE BENCH PRESS + SLOW FAT BENCH PRESS ( 3:1 SPEED RATIO )

DB SHOULDER [PRESS + CABLE CROSS MID

LAT PULLDOWN +CABLE CROSS ( MID )

DEADLIFT

BUTTERFLYY

CABLE CROSS FOR LOWER CHEST OR DIPS

DAY 6 – LOWER BODY

LEG PRESS + FARMER WALK

CLOSE STANCE SQUATS + EXTENSION MACHINE

LOWER BACK EXTENSION MACHINE + JUMP SQUATS WITH FULL ROM OF CALVES MUSCLE

LUNGES WITH DUMBELLS

HIP THRUST

DAY 1 3 6 ( CORE + CIRCUIT )


20 CRUNCHES + 15 LEG RAISES + 10 BURPESS + 20 HIGH KNESS + PLANK TILL FAILURE
( 2 SETS )

10 REP BW SQUATS + JUMPING JACK 10 REPS + 20 RUSSIAN TWIST + FREE HIGH JUMP
15 ( 2 SETS )
HANGING LEG RAISES 20 REPS + 25 CRUNCHES + CHOPPER FROM MID FOR OBLIQUES 15
REP
EACH SIDE + PLANK FOR 30 SECONDS ( SINGLE SET )

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