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    UNLOCK THE BEAST Workout Program - Guru Mann

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    john
    The document provides two 7-day workout plans, one for muscle gain and one for fat loss. Both plans involve weight training 4-5 days per week and include exercises that target major muscle groups like chest, back, shoulders, arms, and legs. They also incorporate cardio and ab exercises. The document recommends taking whey protein, multivitamins, pre-workout supplements, creatine for muscle gain, and L-carnitine for fat loss. Rest is recommended on Sundays.

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    © All Rights Reserved
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    UNLOCK THE BEAST Workout Program - Guru Mann

    Uploaded by

    john
    1K views5 pages
    The document provides two 7-day workout plans, one for muscle gain and one for fat loss. Both plans involve weight training 4-5 days per week and include exercises that target major muscle groups like chest, back, shoulders, arms, and legs. They also incorporate cardio and ab exercises. The document recommends taking whey protein, multivitamins, pre-workout supplements, creatine for muscle gain, and L-carnitine for fat loss. Rest is recommended on Sundays.

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    Fitness program

    Original Title

    UNLOCK_THE_BEAST_Workout_Program_-_Guru_Mann

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    The document provides two 7-day workout plans, one for muscle gain and one for fat loss. Both plans involve weight training 4-5 days per week and include exercises that target major muscle groups like chest, back, shoulders, arms, and legs. They also incorporate cardio and ab exercises. The document recommends taking whey protein, multivitamins, pre-workout supplements, creatine for muscle gain, and L-carnitine for fat loss. Rest is recommended on Sundays.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1K views5 pages

    UNLOCK THE BEAST Workout Program - Guru Mann

    Uploaded by

    john
    The document provides two 7-day workout plans, one for muscle gain and one for fat loss. Both plans involve weight training 4-5 days per week and include exercises that target major muscle groups like chest, back, shoulders, arms, and legs. They also incorporate cardio and ab exercises. The document recommends taking whey protein, multivitamins, pre-workout supplements, creatine for muscle gain, and L-carnitine for fat loss. Rest is recommended on Sundays.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    At a glance
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    The document provides workout plans and supplement recommendations for both muscle gain and fat loss. It outlines 7 day mix workouts and splits workouts into different body parts and muscle groups.

    The two main workout categories mentioned are muscle gain and fat loss. The document outlines 7 day mix workouts for both categories in the beginning and then provides split workouts focused on specific body parts.

    The supplements recommended for muscle gain are whey protein, multivitamins, pre-workout, and creatine. Whey protein is recommended before and after workouts. Creatine is recommended after workouts. Multivitamins and pre-workout are recommended in the mornings.

    UNLOCK THE BEAST

    BY GURU MANN

    CATAGORY 1:- MUSCLE GAIN


    CATAGORY 2:- FAT LOSS

    First seven days do mix workout with light weight, perform cardio and abs as well.

    7 DAYS MIX WORKOUT (BOTH CATAGORIES)

    1. BENCH PRESS
    3 X 15 REPS

    2. DB INCLINE FLY
    3 X 15 REPS

    3. LAT PULL DOWN


    3 X 15 REPS

    MONDAY 4. DB ROWS
    3 X 15 REPS
    LIGHT WEIGHT
    5. BARBELL CURL
    3 X 15 REPS

    6. CABLE CURL 3 X 15 REPS

    1. DB SHOULDER 3 X 15 REPS

    PRESS

    2. DB SIDE RAISE
    3 X 15 REPS

    3. TRICEPS SKULL 3 X 15 REPS


    LIGHT WEIGHT
    TUESDAY CRUSHER

    4. BENCH DIPS
    3 X 15 REPS

    5. BARBELL SQAUT
    3 X 15 REPS

    6. DB LUNGES
    3 X 15 REPS

    7. STANDING CALF
    RAISE 2 X 15 REPS

    CARDIO (TREADMILL)
    30MINS

    WEDNESDAY 1. BASIC CRUNCHES


    2 X 10 REPS
    LOW INTENSITY
    2. INCLINE CRUNCHES
    2 X 10 REPS

    3. WOOD CHOPPER 2 X 10 REPS


    1. INCLINE PRESS
    3 X 15 REPS

    2. DECLINE FLY
    3 X 15 REPS

    3. MACHINE ROWS
    3 X 15 REPS

    THURSDAY 4. CLOSE GRIP LAT 3 X 15 REPS


    LIGHT WEIGHT
    PULLDOWN

    5. HAMMER CURL
    3 X 15 REPS

    6. REVERSE GRIP CURL 3 X 15 REPS

    1. BARBELL SHOULDER 3 X 15 REPS

    PRESS

    2. DB REAR DELT FLY


    3 X 15 REPS

    FRIDAY 3. TRICEP PRESSDOWN


    3 X 15 REPS
    LIGHT WEIGHT
    4. DB KICK BACK
    3 X 15 REPS

    5. LEG PRESS
    3 X 15 REPS

    6. LAYING LEG CURL


    3 X 15 REPS

    7. SEATED CALF RAISE 2 X 15 REPS

    CARDIO (BIKE)
    30MINS

    1. LAYING LEG RAISE


    2 X 10 REPS
    LOW INTENSITY
    SATURDAY 2. ROPE CRUNCHES
    2 X 10 REPS

    3. SIDE CRUNCHES
    2 X 10 REPS

    4. PLANK 30/40 SEC

    WORKOUT PLAN FOR MUSCLE GAIN

    1. BARBELL BENCH PRESS


    3 X 12/10/8 REPS

    2. DB INCLINE PRESS
    3 X 12/10/8 REPS

    MONDAY 3. DB DECLINE FLY


    3 X 12/10/8 REPS
    HEAVY WEIGHT
    (CHEST & TRICEPS) 4. BARBELL SKULL CRUSHER
    3 X 12/10/8 REPS

    5. DB OVERHEAD EXTENSION 3 X 12/10/8 REPS

    1. WIDE GRIP LAT PULL DOWN


    3 X 12/10/8 REPS

    2. DB ROWS
    3 X 12/10/8 REPS

    3. MACHINE ROWS OR 3 X 12/10/8 REPS


    HEAVY WEIGHT
    HAMMER STRENGTH ROWS

    TUESDAY 4. HYPER EXTENSION


    3 X 12/10/8 REPS

    (BACK & BICEPS) 5. BARBELL CURL


    3 X 12/10/8 REPS

    6. DB HAMMER CURL
    3 X 12/10/8 REPS

    CARDIO (TREADMILL)
    30MINS

    WEDNESDAY 1. INCLINE CRUNCHES


    3 X 20 REPS

    (CARDIO & ABS) 2. LAYING LEG RAISE


    3 X 20 REPS
    HEAVY WEIGHT
    3. WOOD CHOPPER
    3 X 20 REPS

    4. PLANKS
    40-60SEC

    1. BARBELL PRESS
    3 X 12/10/8 REPS

    2. DB SIDE RAISE
    3 X 12/10/8 REPS

    3. DB FRONT RAISE
    3 X 12/10/8 REPS
    HEAVY WEIGHT
    THURSDAY 4. DB REAR DELT FLY
    3 X 12/10/8 REPS

    (SHOULDERS) 5. BARBELL SHRUGS 3 X 12/10/8 REPS

    1. BARBELL BACK SQUAT


    3 X 12/10/8 REPS

    2. BARBELL DEADLIFT
    3 X 12/10/8 REPS

    3. LEG EXTENSION
    3 X 12/10/8 REPS
    HEAVY WEIGHT
    FRIDAY 4. LAYING LEG CURL
    3 X 12/10/8 REPS

    (LEGS) 5. LEG PRESS (OPTIONAL)


    3 X 12/10/8 REPS

    6. STANDING CALF RAISE 3 X 12/10/8 REPS

    SATURDAY REST REST REST

    SUNDAY REST REST REST

    1. Do warm-up before your workout.

    2. Take 2min rest after each set.

    3. Increase weight in every set

    WORKOUT PLAN FOR FAT LOSS

    1. BARBELL BENCH PRESS


    3 X 12/10/10 REPS

    2. DB INCLINE FLY
    3 X 12/10/10 REPS

    MONDAY 3. DB DECLINE PRESS


    3 X 12/10/10 REPS
    HEAVY WEIGHT
    (CHEST & TRICEPS) 4. BARBELL SKULL CRUSHER
    3 X 12/10/10 REPS

    5. DB OVERHEAD EXTENSION
    3 X 12/10/10 REPS

    1. INCLINE CRUNCHES
    3 X 12/10/10 REPS

    2. ROPE CRUNCHES 3 X 12/10/10 REPS

    1. WIDE GRIP LAT PULL DOWN


    3 X 12/10/10 REPS

    2. DB ROWS
    3 X 12/10/10 REPS

    3. MACHINE ROWS OR 3 X 12/10/10 REPS


    HEAVY WEIGHT
    TUESDAY HAMMER STRENGTH ROWS
    3 X 12/10/10 REPS

    (BACK & BICEPS) 4. HYPER EXTENSION


    3 X 12/10/10 REPS

    5. BARBELL CURL
    3 X 12/10/10 REPS

    6. DB HAMMER CURL
    3 X 12/10/10 REPS

    CARDIO 20MIN

    1. BARBELL PRESS
    3 X 12/10/10 REPS

    2. DB SIDE RAISE
    3 X 12/10/10 REPS

    WEDNESDAY 3. DB REAR DELT FLY


    3 X 12/10/10 REPS
    HEAVY WEIGHT
    (SHOULDERS & LEGS) 4. BARBELL SQUAT
    3 X 12/10/10 REPS

    5. LEG CURL
    3 X 12/10/10 REPS

    6. LEG EXTENSION
    3 X 12/10/10 REPS

    7. STANDING CALF RAISE 3 X 12/10/10 REPS

    1. DB INCLINE PRESS
    3 X 15/12/12 REPS

    2. DB DELCINE FLY
    3 X 15/12/12 REPS

    THURSDAY 3. CABLE CROSSSOVER


    3 X 15/12/12 REPS
    MEDIUM WEIGHT
    (CHEST & TRICEPS) 4. TRICEP PUSHDOWN
    3 X 15/12/12 REPS

    5. DB KICKBACK
    3 X 15/12/12 REPS

    1. LAYING LEG RAISE


    3 X 20 REPS

    2. WOOD CHOPPER 3 X 20 REPS

    1. CLOSE GRIP PULL DOWN


    3 X 15/12/12 REPS

    2. CABLE ROWS
    3 X 15/12/12 REPS

    3. BARBELL ROWS
    3 X 15/12/12 REPS
    MEDIUM WEIGHT
    FRIDAY 4. REVERSE GRIP CURL
    3 X 15/12/12 REPS

    (BACK & BICEPS) 5. HIGH ANGLE CURL


    3 X 15/12/12 REPS

    6. CONC. CURL
    3 X 15/12/12 REPS

    CARDIO 20MINS

    1. DB FRONT RAISE
    3 X 15/12/12 REPS

    2. SINGLE HAND DB PRESS


    3 X 15/12/12 REPS

    SATURDAY 3. DB SHRUGS
    3 X 15/12/12 REPS
    MEDIUM WEIGHT
    (SHOULDERS & LEGS) 4. LEG PRESS
    3 X 15/12/12 REPS

    5. DB LUNGES
    3 X 15/12/12 REPS

    6. DB DEADLIFT 3 X 15/12/12 REPS

    SUNDAY REST REST REST


    SUPPLEMENTS

    WHEY PROTEIN 1 SCOOP MORNING


    WITH OATS
    CATAGORY
    1 SCOOP POST WORKOUT WITH WATER MUSCLE GAIN & FAT
    LOSS

    MULTIVITAMINS MORNING WITH BREAKFAST CATAGORY


    MUSCLE GAIN & FAT
    LOSS

    PRE WORKOUT 1 SCOOP BEFORE TRAINING WITH WATER CATAGORY


    MUSCLE GAIN & FAT
    LOSS

    CREATINE 5G AFTER TRAINING WITH WATER OR CATAGORY


    WHEY MUSCLE GAIN

    CARNITINE 500-1000G BEFORE TAINING WITH WATER OR CATAGORY


    PRE WORKOUT FAT LOSS
    DRINK

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