I. Plan 1Hi guys, in this topic we r gonna discuss workout plan for a working man.
For every working man, its difficult to go to GYM regularly with high energy levels due to the job stress and the fatigue caused by constant mental pressure, therefore we need to "TRAIN SMARTER RATHER THAN HARDER", so that v get the same results in less time and efforts.
first of all i would like to go for the recovery session pre-workout
TIME- 12 MINUTES
Exercises are best done during evenings(between 6-8 pm) as our body`s metabolism is high and energy is released at that time. after coming back from work in the evening, all u need to do is change ur clothes and wear loose clothes, then sit with a straight back, forget all the worries in your life(no disturbance allowed from any source); take a deep breath hold for a second and release slowly. perform this for 5 minutes and feel as if u r taking oxygen in ur body and exhaling stress and fatigue from ur body alongwith CO2. then after that stretch ur hands, back and legs for another 5 minutes to release the stress in the form of stiffness.
relax for 2 minutes and now u r ready to hit the gym.
remember: u must have something light to snack upon before u hit the gym with some energy, otherwise u will time-out soon. U can have a brown bread slice with 1 teaspoon Peanut butter, or 1 apple, or a handful of almonds or any nuts, or a scoop of protein shake in water, or half a bar of dark chocolate.
II. Plan 2Dear friends, after applying the PLAN 1 for recovery and relaxation, now is the time to hit the gym. in this plan we will discuss about the 2 body parts to be exercised alongwith the weights, reps, rest in between and also the frequency of sets to be completed. for this the plan is as under.
first of all divide all the exercises in various COMBOS, wherein u can do 2 exercises at the same time. the best part about it is the fact, that while doing combos u keep ur body busy in exercise and while u do one body part the other part rests and recovers for the next set. as a result there are 2 benefits-
1) u save time, and do complete workouts,
2) u torch more calories from ur body by increasing the metabolism of ur body and exchange it for more muscles and strength. it also makes ur body resistant and stronger to tolerate fatigue in the long run.
weekly plan.
MONDAY=CHEST AND BACK
TUESDAY=SHOULDERS AND THIGHS
WEDNESDAY=BISCEPS AND TRICEPS
THURSDAY=POWER TRAINING(DEAD LIFT, LIFTING VERY HEAVY WEIGHTS BUT DOING THEM CORRECTLY) AND SOME CARDIO EXERCISES ALONGWITH A BIT OF VARIOUS STRETCHES AFFECTING YOUR ABDOMINALS.
FRIDAY=CHEST AND BACK
SATURDAY=BISCEPS, TRICEPS AND SHOULDERS.
SUNDAY= REST AND HAVE FUN WITH THE TONED BODY U GET AFTER SUCH A LOT OF HARD WORK. BONUS THE PRAISES FROM UR WIFE AND FRIENDS IF U R MARRIED, NAUGHTY STARES FROM UR GIRLFRIENDS IF U ARE COMMITTED AND CHANCES OF GETTING THE NEXT DOOR HOTTIE SINCE U BECOME HER EYECANDY AND LOOK MORE HOTTER TO HER THAN HER CURRENT BOYFRIEND WHOM SHE IS GONNA DUMP JUST TO BE INVOLVED WITH YOU.
III. Plan 3: MONDAYITS MONDAY AND U AR GOING TO DO "CHEST AND BACK".
TIME FOR THE WHOLE WORKOUT- 1 HOUR
SINCE U HAVE ALREADY RELAXED UR BODY USING PART 1 OF THIS PLAN, NOW IN THE GYM NO NEED TO DO WARMUP BY STRETCHING, CYCLING AND RUNNING ON THE TREADMILL. SO LETS START WITH THE:-
CHEST
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FLAT BENCH= PUT VERY LIGHT WEIGHTS ON THE ROD WHICH IS ENOUGH TO ALLOW U TO DO 25 REPS OF 4 SETS EACH.MAKE SURE U DO IT SLOWLY AND CALMLY.
FLAT BENCH DUMBBELLS= DO IT IN THE SAME MANNER ABOVE, WITH INCREASED WEIGHTS AND DECREASED REPS BUT SAME NUMBER OF SETS.
INCLINE BENCH= DO 2 SETS WITH HEAVY WEIGHTS OF 12-15 REPS EACH.
DUMBBELL FLY ON INCLINE BENCH= DO 3 SETS OF 15 REPS EACH.
PEC-DEC BUTTERFLY= DO 5 SETS OF 20 REPS EACH
IMPORTANT- U NEED TO REST 30-45 SECONDS BETWEEN THE SETS OF A PARTICULAR EXERCISE AND THE REST TIME FROM 1 EXERCISE TO ANOTHER SHOULD NOT EXCEED 2 MINUTES. IF U WISH TO INCREASE WEIGHTS, THEN U CAN INCREASE THE WEIGHT IN SUCH A MANNER SO THAT U COMPLETE 10 REPS OF EACH SET.
AFTER FINISHING THE ABOVE CHEST EXERCISES REST FOR 3-4 MINUTES AND LETS GET STARTED WITH THE BACK
BACK
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FRONT LAT PULLDOWN= DO 4 SETS OF 25 REPS.
ROWING= DO 3 SETS OF 20 REPS
CHINUPS= 3 SETS OF AT LEAST 6-7 REPS.
REST FOR 5 MINUTES AFTER COMPLETING THE WHOLE WORKOUT, AFTER THAT HIT EITHER THE TREADMILL OR STATIONERY CYCLE FOR A SMALL WALK OF 5 MINUTES OR CYCLING FOR 5 MINUTES FOR UR BODY TO COOL DOWN.
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REMEMBER: REST TIME SHOULD NOT EXCEED THE AMOUNT MENTIONED ABOVE.DO THE EXERCISES IN ROTATION, SO THAT U DONT GET BORED WHILE DOING THE SAME EXERCISE ROUTINE AGAIN AND AGAIN.
SESSION ENDS FOR MONDAY
IV. Plan 4: TuesdayITS TUESDAY, AND NOW IS THE TIME FOR U TO DO SHOULDERS AND THIGHS.
AS DISCUSSED EARLIER, GET SOME WARMUP SESSIONS USING PART-1 OF WORKOUT PLAN FOR A WORKING MAN, AND THEN HIT THE GYM. LETS START WITH THE SHOULDERS FIRST.
SHOULDERS
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SIDE RAISES(SHOULDER FLY DUMBBELLS)= DO 5 SETS OF 20REPS EACH
FRONT ROD= DO 4 SETS OF 25 REPS EACH.
BACK ROD= DO 3 SETS OF 25 REPS EACH.
UPRIGHT ROD ROWING(VERY EFFECTIVE EXERCISE)= DO 4 SETS OF 15-20 REPS EACH.
FRONT DUMBBELL RAISES(VERY EFFECTIVE EXERCISE)= DO 4 SETS OF 15-20 REPS EACH.
UPRIGHT ALTERNATE DUMBBELL RAISES= DO 2-3 SETS OF 15 REPS EACH.
"WORD OF WISDOM:- GUYS, WE OFTEN IGNORE OUR SHOULDERS AND CONCENTRATE MORE ON BISCEPS, TRICEPS AND CHEST, BUT THERE IS A FACT U DONT LNOW. STRONG SHOULDERS PLAY AN IMPORTANT ROLE IN YOUR OVERALL STRENGTH TO LIFT ENORMOUS HEAVY WEIGHTS(WHICH A NORMAL GUY CANNOT LIFT FROM YOUR CATEGORY)", AND ALSO PREVENTS YOUR BODY FROM SERIOUS INJURIES AND CORRECTS YOUR OVERALL POSTURE(PHYSIQUE)
THIGHS
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THIGHS ARE AGAIN THE MOST IGNORED PART OF OUR BODY, BUT WHAT U DONT KNOW IS, THAT STRONG THIGHS ARE THE PILLARS OF OUR BODY, WHO SUPPORT THE BODY WEIGHT AND BALANCE. WITHOUT STRONG THIGHS OUR BODY IS JUST LIKE A SKYSCRAPER WITH WEAK FOUNDATION, WHICH CAN COLLAPSE WITH JUST A MILD EARTHQUAKE, GOT IT?
STRONG THIGHS ALSO PREVETNS UNWANTED STRESS ON YOUR KNEE JOINTS. I THINK, NOW LETS START WITH:-
THIGHS
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WEIGHTED SIT-UPS= DO 6 SETS OF 10-12 REPS.
LYING LEG RAISES= DO 4 SETS OF 10-15 REPS EACH.
LYING LEG RAISES= DO 2 SETS OF 10-15 REPS EACH.
LUNGES= DO 2 SETS OF 10-12 REPS EACH.
"WORD OF WISDOM":- GUYS U NEED TO ENSURE 1 THING THAT U DONT REST FOR LONGER PERIODS(>40 SECS) COZ LONGER REST PERIODS WONT BREAK UR MUSCLES AND AS A RESULT THEY WONT GROW PROPERLY, SINCE SHOULDERS AND THIGHS TAKE MORE TIME TO GROW, AND THEREFORE U NEED TO PUSH THE LIMIT AT THIS POINT BY LESS REST OF NOT MORE THAN 40 SECS IN BETWEEN SETS AND REPS.
V. Plan 5: ThursdayITS WEDNESDAY, AND NOW IS THE TIME FOR U TO DO BISCEPS AND TRICEPS.
AFTER USING PART-1 OF THIS PLAN, HIT THE GYM AND GET STARTED WITH :-
BISCEPS
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STANDING ROD= DO 4 SETS OF 20-25 REPS EACH
PREACHER CURLS= DO 4 SETS OF 20-25 REPS EACH
DUMBBELL CURLS= DO 4 SETS OF 20-25 REPS EACH
CONCENTRATION CURLS= DO 4 SETS OF 15-20 REPS EACH
REVERSE ARM STANDING ROD= DO 2 SETS OF 10-20 REPS EACH
1-2-3 ROD CURL SUPER SET= DO 1 SET OF 7 REPS EACH OF THE 1,2,3 CURLS
TRICEPS
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DOUBLE HAND OVER HEAD DUMBBELL= DO 4 SETS OF 20-25 REPS EACH
PULLEY PRESS DOWN(VERY EFFECTIVE EXERCISE)= DO 4 SETS OF 20-25 REPS EACH
LYING TRICEPS ON FLAT BENCH= DO 4 SETS OF 20-25 REPS EACH
SINGLE HAND BACK HEAD DUMBBELL= DO 4 SETS OF 20 REPS EACH
DUMBBELL KICKBACK= DO 4 SETS OF 15 REPS EACH
OVER HEAD PULLEY PULL DOWN(VERY EFFECTIVE EXERCISE)= DO 4 SETS OF 20-25 REPS EACH.
"WORDS OF WISDOM"- I KNOW THAT EVERY MAN WANTS TO HAVE BIG ARMS, BUT IT MAY NOT SOUND GOOD TO YOUR EARS, THAT BISCEPS AND TRICEPS TOGETHER REPRESENT JUST 8% OF THE OVERALL MUSCLES IN OUR BODY AND BISCEPS CONTAIN 3% OF THE TOTAL MUSCLE MASS IN OUR BODY. SO PLEASE, CONCENTRATE MORE ON YOUR THIGHS, BACK, AND CHEST; WHICH CONTAIN MAXIMUM MUSCLES MASS WHEN COMBINED TOGETHER(78%). ANOTHER BENEFIT IS, MORE MUSCLES IN YOUR BODY RESULTS IN LESS STORAGE AREA FOR FAT AND HIGHER METABOLIC RATE WHICH IS A SIGN OF HEALTHY AND FIT BODY.
"SMART TRAINING TIP"- IN ORDER TO GET MORE SIZE FROM YOUR ARMS, CONCENTRATE MORE ON YOUR TRICEPS AS THEY CONSTITUE 70% OF YOUR TOTAL ARM SIZE. SO MORE TRICEPS SIZE MEAN BIG ARM SIZE, ALONGWITH THE POWER TO LIFT YOUR GIRLFRIENDS AND WIFE WITHOUT ANY STRAIN.
VI. Plan 6: FridayITS THURSDAY AND WE DO,POWER TRAINING(DEAD LIFT),SOME CARDIO EXERCISES AND ABS
DEADLIFTS
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INTRO:- DEADLIFTS ARE THE PURE FORM OF ENERGY BOOSTING EXERCISES WHICH INVOLVES EVERY POSSIBLE MUSCLE IN OUR BODY AND INCREASES OVERALL STRENGTH.
HOW TO DO IT?
GRAB A LONG ROD WITH A HEAVY GRIP AND PUT WEIGHTS IN IT. THE WEIGHT DEPENDS UPON YOUR LEVELS OF POWER TRAINING.
LEVEL-1(BEGINNER) THE WEIGHT SHOUILD BE A BIT >50% OF YOUR BODY WEIGHT.
LEVEL-2(INTERMEDIATE) THE WEIGHT SHOULD BE >75% OF YOUR BODY WEIGHT BUT LESS THAN OVERALL BODY WEIGHT.
LEVEL-(ADVANCED) THE WEIGHT SHOULD BE >90% OF YOUR BODY WEIGHT OR MORE DEPENDING ON YOUR CAPACITY.
A DEADLIFT, AS THE NAME SAYS IS A VERY RISKY EXERCISE IF NOT DONE CORRECTLY AND INVOLVES LOT OF CONCENTRATION, COZ 1 WRONG MOVE CAN PERMANENTLY END YOUR BODY BUILDING PASSION.SO BE CAREFUL.
CORRECT WAY TO DO DEADLIFT:- STAND STRAIGHT IN FRONT OF THE ROD, LOWER YOUR KNEES WITH BACK STRAIGHT,SO THAT THEY ARE PARALLEL TO FLOOR,GRAB THE ROD WITH SHOULDER WIDTH AND SLOWLY LIFT YOURSELF UP
IMPORTANT:-DONT BEND UR BACK WHILE LIFTING, OTHERWISE U WILL SLIP YOUR BACK DISK.KEEP UR HEAD FACING UPWARDS TO THE BACK STRAIGHT.
DO 2 SETS OF 5-7 REPS EACH AND THATS IT.
CARDIO-EXERCISES
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A COMBINATION OF VARIOUS STRETCHES AND MOVEMENTS WHICH RELAXES YOUR MUSCLE AND TONES YOUR BODY. DO THEM IN A MEDIUM PACE FOR MAXIMUM BENEFIT. DANCING IS A CARDIO-VASCULAR EXERCISE(ANOTHER REASON TO HIT THE NEARBY DISC WITH YOUR GIRL AND HIT THE FLOOR, MINUS ALCOHOL)
ABDOMINALS
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U CAN DO AB-CRUNCHES AND STOMACH CRUNCHES TILL THE POINT U START CRYING DUE TO PAIN IN YOUR ABDOMEN.
IMPORTANT:- DO ABS JUST 2-3 DAYS A WEEK AND DO NOT OVERDO IT AS IT CAUSES PAIN YOUR BACK AND WONT ALLOW UR MUSCLES TO RECOVER. DOING CRUNCHES WONT GET U ABS, BUT WOULD CONDITION THEM AS THEY ARE ALREADY PRESENT IN YOUR STOMACH. ITS HIDDEN BECAUSE OF THE FAT LAYER SURROUNDING YOUR ABDOMEN. TRY TO BRING YOUR FAT LEVELS TO LESS THAN 10% OF TOTAL BODY FAT AND U ARE A GREEK GOD.
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WORKOUT PLAN FOR A WORKING MAN'-by SAURABH SHARMA".
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