!

Designed & Created by Guru Mann

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MONDAY'
TUESDAY'
WEDNESDAY'
THURSDAY'
FRIDAY'
SATURDAY'
SUNDAY'

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Giant'Set'1'

Giant'Set'2'

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.WORKOUT.PLAN.
Legs'
Shoulders'+'Abs'+'Cardio'
Arms'
Abs'+'Cardio'
Chest'
Back'+'Abs'+'Cardio'
REST'

MONDAY LEGS
Exercises!
a) Leg'Press'
b) DB'Walking'Lunges'
c) Leg'Extension'
a) DB'or'Barbell'Deadlift'
b) Laying'Leg'Curl'
c) Seated'Calf'Raise'

Reps/set!
5'
10'
20'
5'
10'
20'

Set!
'
3O4'
'
3O4'

NOTE: There is no rest in between the giant set, do 3 exercises back to back. Rest
2mins after giant set.

!
Giant'Set'1'

Giant'Set'2'

TUESDAY SHOULDERS + ABS + CARDIO

Exercises!
Reps/set!
d) Shoulder'Press'Behind'the'neck'
5'
e) DB'Side'Raise'
10'
f) Plate'Front'Raise'
20'
d) DB'Press'
5'
e) DB'Front'Raise'
10'
f) Cable'Rear'Delt'Fly'
20'

Set!
'
3O4'
'
3O4'

NOTE: There is no rest in between the giant set, do 3 exercises back to back. Rest
2mins after giant set.

Designed!&!Created!by!Guru!Mann!!!||!!!Advanced!Fitness!Trainer!&!Sports!Nutritionist!CERTIFIED!
Strength!&!Conditioning!Specialist!/!Nutritionist!Specialist!CERTIFIED!@!California,!United.States!

!
!!!!!!ABS!
Giant'Set''

!!!CARDIO!

Exercises!
a) SitOups'
b) Hanging'Side'Raise'
c) Reverse'Crunch'
d) Wood'Chopper'
20'min'Running'on'Treadmill'

Reps/set!
20'
10'
20'
20'
Speed''
6O7mph'

Set!
'
3O4'

20minutes'

NOTE: There is no rest in between the giant set, do 4 exercises back to back. Rest
1mins after giant set.

!
Giant'Set'1'

Giant'Set'2'

WEDNESDAY ARMS
Exercises!
a) Barbell'Curl'
b) DB'Hammer'Curl'
c) Laying'Cable'Curl'
a) Barbell'Skull'Crusher'
b) Rope'Overhead'Extension'
c) Close'Grip'Triceps'Pushdown'

Reps/set!
5'
10'
20'
5'
10'
20'

Set!
'
3O4'
'
3O4'

NOTE: There is no rest in between the giant set, do 3 exercises back to back. Rest
2mins after giant set.

!!!!!!ABS!
Giant'Set''

!!!CARDIO!

THURSDAY ABS + CARDIO

Exercises!
Reps/set!
a) SitOups'
20'
b) Hanging'Side'Raise'
10'
c) Reverse'Crunch'
20'
d) Wood'Chopper'
20'
20'min'Running'on'Treadmill'
Speed''
6O7mph'

Set!
'
3O4'

20minutes'

NOTE: There is no rest in between the giant set, do 4 exercises back to back. Rest
1mins after giant set.

Designed!&!Created!by!Guru!Mann!!!||!!!Advanced!Fitness!Trainer!&!Sports!Nutritionist!CERTIFIED!
Strength!&!Conditioning!Specialist!/!Nutritionist!Specialist!CERTIFIED!@!California,!United.States!

!
Giant'Set'1'

Giant'Set'2'

!
!

Reps/set!
5'
10'
20'
5'
10'
20'

Set!
'
3O4'
'
3O4'

NOTE: There is no rest in between the giant set, do 3 exercises back to back. Rest
2mins after giant set.

!
Giant'Set'1'

Giant'Set'2'

FRIDAY CHEST
Exercises!
a) DB'or'Barbell'Incline'Press'
b) Machine'Chest'Press'or'DB'Press'
c) Decline'Cable'Fly'
a)
Decline'Pushup'(add'weight'on'your'back)'
b) Incline'Pushups'
c) Regular'Pushups'or'Barbell'Press'

SATURDAY BACK +ABS + CARDIO

Exercises!
Reps/set!
a) Wide'Grip'Lat'Pull'down'
5'
b) Machine'Rows'
10'
c) Standing'Lat'Pull'Down'
20'
a) DB'or'Barbell'Shrugs'
5'
b) Rope'Upright'Rows'
10'
c) Hyper'Back'Extension'
20'

Set!
'
3O4'
'
3O4'

NOTE: There is no rest in between the giant set, do 3 exercises back to back. Rest
2mins after giant set.

Designed!&!Created!by!Guru!Mann!!!||!!!Advanced!Fitness!Trainer!&!Sports!Nutritionist!CERTIFIED!
Strength!&!Conditioning!Specialist!/!Nutritionist!Specialist!CERTIFIED!@!California,!United.States!