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MR UNIVERSE
ULTIMATE
SHREDDING
GUIDE
DIET, TRAINING, SUPPLEMENTS
BY TARUN GILL
FOUNDER, TG TALKS MEDIA
FITNESS MARKETING 101 www.learnfitnessmarketing.com
THE
UIDELINES
FOCUS ON MOVEMENTS NOT WEIGHTS
LIMIT YOUR REST IN BETWEEN SETS
REST IS EQUALLY IMPORTANT
REGULAR HYDRATION
DON'T ABUSE SUPPLEMENTS
EXPERIMENT WITH NUTRITION
THE FIRST SET IS THE MOST CRITICAL
THE DIET
PLAN
FITNESS MARKETING 101 www.learnfitnessmarketing.com
BREAKFAST
6 whole egg
Sweet potato- 200 grams
MEAL 2
Salmon/Fish 300 grams
Steamed vegetables
Rice - 100 grams
SUPPLEMENTATION/MENU
TRAINING
PLAN
FITNESS MARKETING 101 www.learnfitnessmarketing.com
DAY 1 MONDAY
SHOULDERS- AM
4 sets each with 10-15 reps
1. Shoulder press
2. Side raises
3. Front raises
4. Reverse flys
5. Shrugs
CHEST- PM
4 sets each with 10-15 reps
1. Bench Press
2. Flat Flys
3. Incline Dumbell Press
4. Decline Dumbell Press
5. Cross cable
FITNESS MARKETING 101 www.learnfitnessmarketing.com
LEGS- PM
4 sets each with 10-15 reps
1. Leg extension
2. Squats
3. Hack Squats
4. Lunges
5. Standing leg curls
6. Deadlifts
7. Calves on Leg press
machine
FITNESS MARKETING 101 www.learnfitnessmarketing.com
DAY 3
TRICEPS- AM WEDNESDAY
BACK- PM
4 sets each with 10-15 reps
1. Chin ups
2. Lat Pull down
3. Bent over rowing
4. Seated Rowing
5. Reverse Grip Rowing
6. One arm dumbell rowing
7. Pull overs
FITNESS MARKETING 101 www.learnfitnessmarketing.com
DAY 4 THURSDAY
SHOULDERS- AM
4 sets each with 10-15 reps
1. Shoulder press
2. Side raises
3. Front raises
4. Reverse flys
5. Shrugs
CHEST- PM
4 sets each with 10-15 reps
1. Bench Press
2. Flat Flys
3. Incline Dumbell Press
4. Decline Dumbell Press
5. Cross cable
FITNESS MARKETING 101 www.learnfitnessmarketing.com
DAY 5
ARMS- AM FRIDAY
LEGS- PM
4 sets each with 10-15 reps
1. Leg extension
2. Squats
3. Hack Squats
4. Lunges
5. Standing leg curls
6. Deadlifts
7. Calves on Leg press
machine
FITNESS MARKETING 101 www.learnfitnessmarketing.com
DAY 6
TRICEPS- AM SATURDAY
BACK- PM
4 sets each with 10-15 reps
1. Chin ups
2. Lat Pull down
3. Bent over rowing
4. Seated Rowing
5. Reverse Grip Rowing
6. One arm dumbell rowing
7. Pull overs
FITNESS MARKETING 101 www.learnfitnessmarketing.com
DAY 7 SUNDAY
REST
Sleep - 12 hours
FITNESS MARKETING 101 www.learnfitnessmarketing.com
LET ME TEACH
YOU THIS SKILL
www.learnfitnessmarketing.com
TARUN GILL
INDIA'S NUMBER 1 FITNESS MARKETING EXPERT
FITNESS MARKETING 101 www.learnfitnessmarketing.com
Tarun Gill is India's leading fitness marketing expert with a following of more
than 2 million. He is also the Founder of TG Talks Media, India's biggest fitness
media platform.
Tarun is also an amazon bestselling fitness authors with six bestselling books
under his belt. Recently he turned TV Producer by launching India's biggest
fitness league, IFL, along with Bollywood actor, Suneil Shetty.