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.
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!