justinzayn
Sikh lion SidhuMosewala u will always b remembered
- Joined
- Dec 7, 2021
- Posts
- 8,591
- Reputation
- 12,595
Seated db shoulder press
3 sets of at least 15 to max 20
Starting from 7.5kg to 10kg to 12.5kg of last third set
Seated Arnold's press
3sets of 15-20
Same weight as above
Overhead barbel press
One warmup and 3 sets with 15 rep
Straight barbel with 5kg plates on first set then 7.5kg then 10kg on third last set
Shoulder press On machine
(One warmup) plus 3 sets with at least 12 to 15 rep
Starting with pin set on 1 plate then again first on first then 2 on last
Alt Front raise 2 set with 15 rep
First set with 7.5kg dumbell then 10kg on second
Front raise, this time both hands at same time, same weight and sets as above
Then dumbell lateral raise
Slightly bent forward, keeping the thumb on top while holding dumbell
4/3 sets with atleast 15-20 reps
Starting with 5kg then 7.5kg then 10kg at last set
Uppright row on cable with ez barr
3 set with 15 rep
Pin set on 3 plate for first two set then on 4 for last
Maybe on 5 for atleast 6 rep then rest of 4 for last rep
Upright rows with ez barbel
3 sets of 12-15
Starting with 5 kg plates, then 7.5 at last set
Then 7.5 to 10kg plate press outs
2 set with 15-20 rep
Then plate raise with both hands
3 sets of 15 using around 10 kg plate
Then dumbell cheat lateral raise, single hand
Starting with 5kg then 7.5kg and maybe 10 kg on last set
3set of 12-15
Dumbell reverse fly
2 sets of 12-15 while standing
And other two on incline bench
Abduction rows single hand
3-2 sets with 12-15 reps
7.5 kg dumbel to 10kg dumbell for last
Face pull with rope
3 sets with 15-20rep
Pin set on 4 plate for first then to 5 then 6 maybe for last
Standing dumbell scoop press
2-3 sets of 12-15
Using 7.5 to 10kg dumbell
Hip huggger 2-3 sets with 15-20 rep
, using 10 to 12.5 to 15 kg dumbells
Cable lateral raise
3 sets with 12-15 rep
Pin on 3/4 plates then 5 at last
Finish with rear delt rows using 7.5 to 10 kg dumbell atleast
2-3 sets with 12-15rep
Then treadmill 15 min
Atleast running 3rounds of 1 min 15km run
You need to do atleast 8 to 12 of these
And many of them are a different variations of one ex, so they may count as one
I can't upload pics rn
Do cycling then atleast 2 to 3 sets of pushups with 15-20 reps and pull ups 2-3 sets 12-15 , either full body weight or use assisted machine
I did most of these, atleast 12-14 in 2 hours but not with best form
3 sets of at least 15 to max 20
Starting from 7.5kg to 10kg to 12.5kg of last third set
Seated Arnold's press
3sets of 15-20
Same weight as above
Overhead barbel press
One warmup and 3 sets with 15 rep
Straight barbel with 5kg plates on first set then 7.5kg then 10kg on third last set
Shoulder press On machine
(One warmup) plus 3 sets with at least 12 to 15 rep
Starting with pin set on 1 plate then again first on first then 2 on last
Alt Front raise 2 set with 15 rep
First set with 7.5kg dumbell then 10kg on second
Front raise, this time both hands at same time, same weight and sets as above
Then dumbell lateral raise
Slightly bent forward, keeping the thumb on top while holding dumbell
4/3 sets with atleast 15-20 reps
Starting with 5kg then 7.5kg then 10kg at last set
Uppright row on cable with ez barr
3 set with 15 rep
Pin set on 3 plate for first two set then on 4 for last
Maybe on 5 for atleast 6 rep then rest of 4 for last rep
Upright rows with ez barbel
3 sets of 12-15
Starting with 5 kg plates, then 7.5 at last set
Then 7.5 to 10kg plate press outs
2 set with 15-20 rep
Then plate raise with both hands
3 sets of 15 using around 10 kg plate
Then dumbell cheat lateral raise, single hand
Starting with 5kg then 7.5kg and maybe 10 kg on last set
3set of 12-15
Dumbell reverse fly
2 sets of 12-15 while standing
And other two on incline bench
Abduction rows single hand
3-2 sets with 12-15 reps
7.5 kg dumbel to 10kg dumbell for last
Face pull with rope
3 sets with 15-20rep
Pin set on 4 plate for first then to 5 then 6 maybe for last
Standing dumbell scoop press
2-3 sets of 12-15
Using 7.5 to 10kg dumbell
Hip huggger 2-3 sets with 15-20 rep
, using 10 to 12.5 to 15 kg dumbells
Cable lateral raise
3 sets with 12-15 rep
Pin on 3/4 plates then 5 at last
Finish with rear delt rows using 7.5 to 10 kg dumbell atleast
2-3 sets with 12-15rep
Then treadmill 15 min
Atleast running 3rounds of 1 min 15km run
You need to do atleast 8 to 12 of these
And many of them are a different variations of one ex, so they may count as one
I can't upload pics rn
Do cycling then atleast 2 to 3 sets of pushups with 15-20 reps and pull ups 2-3 sets 12-15 , either full body weight or use assisted machine
I did most of these, atleast 12-14 in 2 hours but not with best form
Last edited: