FREE WORKOUT PLAN BY SHREYAS KAMATH

This is a free workout routine designed by Shreyas Kamath for his subscribers and viewers. Feel free to download the file and Try the routine and let me know how it went.




FREE WORKOUT ROUTINE
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SHREYAS KAMATH'S TRAINING PLAN

DAY1: CHEST SHOULDERS AND TRICEPS

DAY 2: BACK AND BICEPS

DAY 3: REST

DAY 4: LEG WORKOUT

DAY 5: CHEST AND BACK

DAY 6: SHOULDERS AND ARMS

DAY 7: REST


I MIGHT CHANGE THE ORDER OF WORKOUT SESSIONS DEPENDING ON WHEN I PLAY FOOTBALL OR HOW SORE MY BODY IS.


FOR EXAMPLE IF MY ARMS ARE STILL SORE ADTER THE SHOULDERS AND ARMS WORKOUT ON DAY 6 THEN I WILL TRAIN LEGS ON DAY 8.


DAY 1: CHEST SHOULDERS AND TRICEPS

PEC DECK FLYES (WARM UP)

3 SETS 12-15 REPS

INCLINE SMITH MACHINE CHEST PRESSS

4 SETS 6-6-6-AMRAP(AMRAP STANDS FOR AS MANY REPS AS POSSIBLE)

FLAT ANGLE MACHINE CHEST PRESS OR HAMMER STRENGTH

3 SETS 10-8-6 REPS

CABLE CROSSOVERS HIGH TO LOW

3 SETS 15-12-10 REPS

CABLE LATERAL RAISES (3 SECOND NEGATIVES)

3 SETS 12-10-10 REPS

TRICEP CABLE PUSHDOWNS ROPE (3 SECOND NEGATIVES)

3 SETS 15-12-10 REPS

OVERHEAD CABLE EXTENSIONS ROPE

3 SETS 10-8-8 REPS


DAY 2: BACK AND BICEPS

CABLE PULLOVERS STANDING (WARM UP)

3 SETS 10-12 REPS

90 DEGREE BENCH CHEST SUPPORTED SINGLE ARM LAT PULLDOWNS

3 SETS 10-8-6 REPS

HAND ON INCLINE BENCH CABLE ROWS

3 SETS 12-10-8 REPS

SEATED CABLE ROWS (3 SECONDS NEGATIVES)

3 SETS 12-10-8 REPS

WIDE GRIP BARBELL SHRUGS

3 SETS 10-8-6

EZ BAR BICEP CURLS

3 SETS 10-12 REPS

DUMBBELL HAMMER CURLS

1 DROP SETS (5 DROPS)


DAY 3: REST


DAY 4: LEGS

LEG EXTENSIONS (WARM UP)

3 SETS 12-15 REPS

GOBLET SQUATS

5 SETS 8-10 REPS

DUMBBELL ROMANIAN DEADLIFTS (3 SECOND NEGATIVES)

3 SETS 6-8 REPS

LYING HAMSTRING CURLS

3 SETS 10-12 REPS

LEG EXTENSIONS

3 SETS 8-10 REPS

CALF RAISES OF CHOICE

3 SETS 8-12 (FOR STANDING) 12-15 (FOR SEATED)


DAY 5: CHEST AND BACK WORKOUT

PERFORM 2 SETS EACH OF PEC DEC FLYES AND STANDING CABLE PULLOVERS FOR WARM UP

FLAT BENCH SMITH MACHINE CHEST PRESS

3 SETS 6-5-5 REPS

INCLINE CABLE CROSSOVERS STANDING

3 SETS 12-10-8 REPS

CABLE CROSSOVERS FLAT ANGLE (3 SECONDS NEGATIVES)

3 SETS 12-10-10 REPS

LAT PULLDOWNS

3 SETS 10-8-8 REPS

SINGLE ARM SEATED CABLE ROWS

3 SETS 12-10-8 REPS

BENT OVER SMITH MACHINE ROWS

3 SETS 8-6 REPS


DAY 6: SHOULDERS AND ARMS

REAR DELT FACE PULLS WITH ROPE

3 SETS 20-15-12 REPS

DUMBBELL LATERAL RAISES

3 TRIPLE DROP SETS (6-15 REP RANGE)


SINGLE ARM CABLE BICEP CURLS (SHOULDERS EXTENDED)

3 SETS 8-10 REPS

HIGH PULLEY CABLE BICEP CURLS

3 SETS 10-12 REPS


SINGLE ARM TRICEP CABLE PUSHDOWNS

3 SETS 8-10 REPS

SINGLE ARM OVERHEAD TRICEP CABLE EXTENSIONS

3 SETS 10-12 REPS


Want to know about the workout routine? Watch the video below!





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