esigned & Created by Guru Mann
23#43($ 5678
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MONDAY – LEGS
E:9FA /)A G
E:9FA /)A M
"#$%&'($( 9H ()* I5)++ 7H $B ;93D:F* (2F*)+ CH ()* .JA)F+:1F 9H $B 15 B957)33 $)943:QA 7H (9R:F* ()* 8253 CH /)9A)4 893Q >9:+)
)$*(+($, K GL ML K GL ML
-$, NOP
NOP
NOTE: There is no rest in between the giant set, do 3 exercises back to back. Rest 2mins after giant set.
TUESDAY – SHOULDERS + ABS + CARDIO
E:9FA /)A G
E:9FA /)A M
"#$%&'($( 4H /01234)5 I5)++ B)0:F4 A0) F)CD )H $B /:4) >9:+) QH I39A) ?51FA >9:+) 4H $B I5)++ )H $B ?51FA >9:+) QH 8973) >)95 $)3A ?3R
)$*(+($, K GL ML K GL ML
-$, NOP
NOP
NOTE: There is no rest in between the giant set, do 3 exercises back to back. Rest 2mins after giant set.
"#$%&'#( ) *+#,-#( ./ 01+1 2,'' 33 4(5,'6#( 7%-'#$$ 8+,%'#+ ) 9:;+-$ <1-+%-%;'%$- !"#$%&%"' 9-+#'&-= ) *;'(%-%;'%'& 9:#6%,>%$- ? <1-+%-%;'%$- 9:#6%,>%$- !"#$%&%"' @ *,>%A;+'%,B ()*+,- /+0+,1
./E:9FA /)A
0.)123
"#$%&'($( 9H /:AO2S+ 7H =9F*:F* /:4) >9:+) CH >)T)5+) 852FC0 4H ;114 801SS)5 ML <:F >2FF:F* 1F ,5)94<:33
)$*(+($, ML GL ML ML /S))4 UOV
-$, NOP
ML<:F2A)+
NOTE: There is no rest in between the giant set, do 4 exercises back to back. Rest 1mins after giant set.
WEDNESDAY – ARMS
E:9FA /)A G
E:9FA /)A M
"#$%&'($( 9H B957)33 8253 7H $B =9<<)5 8253 CH (9R:F* 8973) 8253 9H B957)33 /D233 852+0)5 7H >1S) "T)50)94 .JA)F+:1F CH 831+) E5:S ,5:C)S+ I2+041WF
)$*(+($, K GL ML K GL ML
-$, NOP
NOP
NOTE: There is no rest in between the giant set, do 3 exercises back to back. Rest 2mins after giant set.
THURSDAY – ABS + CARDIO
./E:9FA /)A
0.)123
"#$%&'($( 9H /:AO2S+ 7H =9F*:F* /:4) >9:+) CH >)T)5+) 852FC0 4H ;114 801SS)5 ML <:F >2FF:F* 1F ,5)94<:33
)$*(+($, ML GL ML ML /S))4 UOV
-$, NOP
ML<:F2A)+
NOTE: There is no rest in between the giant set, do 4 exercises back to back. Rest 1mins after giant set.
"#$%&'#( ) *+#,-#( ./ 01+1 2,'' 33 4(5,'6#( 7%-'#$$ 8+,%'#+ ) 9:;+-$ <1-+%-%;'%$- !"#$%&%"' 9-+#'&-= ) *;'(%-%;'%'& 9:#6%,>%$- ? <1-+%-%;'%$- 9:#6%,>%$- !"#$%&%"' @ *,>%A;+'%,B ()*+,- /+0+,1
FRIDAY – CHEST
E:9FA /)A G
E:9FA /)A M
"#$%&'($( 9H $B 15 B957)33 @FC3:F) I5)++ 7H !9C0:F) 80)+A I5)++ 15 $B I5)++ CH $)C3:F) 8973) ?3R 9H $)C3:F) I2+02S X944 W):*0A 1F R125 79CDH 7H @FC3:F) I2+02S+ CH >)*2395 I2+02S+ 15 B957)33 I5)++
)$*(+($, K GL ML K GL ML
-$, NOP
NOP
NOTE: There is no rest in between the giant set, do 3 exercises back to back. Rest 2mins after giant set.
SATURDAY – BACK +ABS + CARDIO
E:9FA /)A G
E:9FA /)A M
"#$%&'($( 9H ;:4) E5:S (9A I233 41WF 7H !9C0:F) >1W+ CH /A9F4:F* (9A I233 $1WF 9H $B 15 B957)33 /052*+ 7H >1S) -S5:*0A >1W+ CH =RS)5 B9CD .JA)F+:1F
)$*(+($, K GL ML K GL ML
-$, NOP
NOP
NOTE: There is no rest in between the giant set, do 3 exercises back to back. Rest 2mins after giant set.
"#$%&'#( ) *+#,-#( ./ 01+1 2,'' 33 4(5,'6#( 7%-'#$$ 8+,%'#+ ) 9:;+-$ <1-+%-%;'%$- !"#$%&%"' 9-+#'&-= ) *;'(%-%;'%'& 9:#6%,>%$- ? <1-+%-%;'%$- 9:#6%,>%$- !"#$%&%"' @ *,>%A;+'%,B ()*+,- /+0+,1
