flushed with success

Vaibhav Sharma

28/11/1993

IS a professional working in a marketing company and has done lots of hardwork for this amazing body.

10615957_861387977205539_6006048100987361173_n.jpg

DAY 1

EXERCISE 1

LEG EXTENSION

Leg Extension thumbnail
4sets
20, 20, 15,15reps
rest

EXERCISE 2

LYING LEG CURL

lying-leg-curl thumbnail
4sets
15reps
rest

EXERCISE 3

BACK SQUATYou’ll need: Barbell, Squat RackHow to

Back Squat thumbnail
4sets
15, 12, 10, 8reps
rest

EXERCISE 4

WIDE STANCE LEG PRESS

exercise image placeholder
3sets
15, 12, 10reps
rest

EXERCISE 5

WALKING DUMBBELL LUNGEYou’ll need: DumbbellsHow to

Walking Dumbbell Lunge thumbnail
3sets
20-steps per legreps
rest

EXERCISE 6

STIFF-LEGGED DEADLIFT

exercise image placeholder
3sets
12reps
rest

EXERCISE 7

LEG EXTENSION

Leg Extension thumbnail
1sets
30reps
rest

EXERCISE 8

LYING LEG CURL

lying-leg-curl thumbnail
1sets
30reps
rest

EXERCISE 9

KNEELING CABLE CRUNCHYou’ll need: Adjustable Cable Machine, Rope AttachmentHow to

Kneeling Cable Crunch thumbnail
3sets
30reps
rest

EXERCISE 10

REVERSE CRUNCHYou’ll need: No EquipmentHow to

Reverse Crunch thumbnail
3sets
20reps
rest

EXERCISE 11

STEADY-STATE CARDIO

exercise image placeholder
1sets
30-minreps
rest

DAY 2Tuesday: Chest, Triceps, Intensity Sets

EXERCISE 1

DUMBBELL BENCH PRESSYou’ll need: Bench, DumbbellsHow to

Dumbbell Bench Press thumbnail
4sets
15, 12, 10, 8reps
rest

EXERCISE 2

INCLINE BARBELL BENCH PRESSYou’ll need: Barbell, BenchHow to

Incline Barbell Bench Press thumbnail
4sets
15, 12, 10, 8reps
rest

EXERCISE 3

INCLINE PUSHUPYou’ll need: BoxHow to

Incline Pushup thumbnail
4sets
20reps
rest

EXERCISE 4

STEP-UPYou’ll need: BoxHow to

Step-Up thumbnail
4sets
20 per legreps
rest

EXERCISE 5

DUMBBELL FLYEYou’ll need: Bench, DumbbellsHow to

Dumbbell Flye thumbnail
4sets
15, 15, 10, 10reps
rest

EXERCISE 6

CABLE CROSSOVERYou’ll need: Adjustable Cable Machine, D-Handle AttachmentHow to

Cable Crossover thumbnail
1sets
30reps
rest

EXERCISE 7

BODYWEIGHT DIPYou’ll need: Dip StationHow to

Bodyweight Dip thumbnail
4sets
Maxreps
rest

EXERCISE 8

NARROW-GRIP BENCH PRESS

exercise image placeholder
4sets
30reps
rest

EXERCISE 9

PUSHDOWN

exercise image placeholder
3sets
15, 12, 10reps
rest

EXERCISE 10

PUSHDOWN

exercise image placeholder
1sets
30reps
rest

DAY 3Wednesday: HIIT Cardio

EXERCISE 1

HIIT CARDIO

exercise image placeholder
1sets
3-5reps
rest
60-90 sec durtion.

DAY 4Thursday: Back, Biceps, Abs, Intensity Sets

EXERCISE 1

GENERAL PULLUPYou’ll need: Pullup BarHow to

Pullup thumbnail
4sets
To failurereps
rest

EXERCISE 2

REVERSE-GRIP PULLDOWNYou’ll need: Adjustable Cable Machine, Straight Bar AttachmentHow to

Reverse-Grip Pulldown thumbnail
4sets
15, 12, 10, 8reps
rest

EXERCISE 3

BARBELL UPRIGHT ROWYou’ll need: BarbellHow to

Barbell Upright Row thumbnail
4sets
15, 12, 10, 8reps
rest

EXERCISE 4

SEATED CABLE ROWYou’ll need: Adjustable Cable Machine, V-Handle AttachmentHow to

Seated Cable Row thumbnail
4sets
20reps
rest

EXERCISE 5

STEP-UPYou’ll need: BoxHow to

Step-Up thumbnail
4sets
20 per legreps
rest

EXERCISE 6

LAT PULLDOWNYou’ll need: Adjustable Cable Machine, Lat Pulldown BarHow to

Lat Pulldown thumbnail
1sets
30reps
rest

EXERCISE 7

STANDING DUMBBELL BICEPS CURLYou’ll need: DumbbellsHow to

Standing Dumbbell Biceps Curl thumbnail
3sets
15, 12, 10reps
rest

EXERCISE 8

STANDING EZ-BAR BICEPS CURLYou’ll need: EZ-BarHow to

Standing EZ-Bar Biceps Curl thumbnail
3sets
15, 12, 10reps
rest

EXERCISE 9

STANDING EZ-BAR BICEPS CURLYou’ll need: EZ-BarHow to

Standing EZ-Bar Biceps Curl thumbnail
1sets
30reps
rest

EXERCISE 10

BENCH KNEE-IN

exercise image placeholder
3sets
15reps
rest

EXERCISE 11

TWISTING CRUNCH

exercise image placeholder
3sets
30reps
rest

DAY 5Friday: Shoulders, Calves, Forearms, Cardio

EXERCISE 1

ARNOLD PRESSYou’ll need: DumbbellsHow to

Arnold Press thumbnail
4sets
15, 12, 10, 8reps
rest

EXERCISE 2

DUMBBELL LATERAL RAISEYou’ll need: DumbbellsHow to

Dumbbell Lateral Raise thumbnail
4sets
15reps
rest

EXERCISE 3

SMITH MACHINE OVERHEAD PRESSYou’ll need: Bench, Smith MachineHow to

Smith Machine Overhead Press thumbnail
3sets
15reps
rest

EXERCISE 4

BENT-OVER LATERAL RAISEYou’ll need: DumbbellsHow to

Bent-Over Lateral Raise thumbnail
3sets
15reps
rest

EXERCISE 5

DUMBBELL SHRUGYou’ll need: DumbbellsHow to

Dumbbell Shrug thumbnail
4sets
20 15, 12, 10reps
rest

EXERCISE 6

SMITH MACHINE OVERHEAD PRESSYou’ll need: Bench, Smith MachineHow to

Smith Machine Overhead Press thumbnail
1sets
30reps
rest

EXERCISE 7

STANDING CALF RAISEYou’ll need: BoxHow to

Standing Calf Raise thumbnail
3sets
20, 15, 15reps
rest

EXERCISE 8

SEATED CALF RAISEYou’ll need: BenchHow to

Seated Calf Raise thumbnail
3sets
20, 15, 15reps
rest

EXERCISE 9

BARBELL WRIST CURLYou’ll need: BarbellHow to

Barbell Wrist Curl thumbnail
3sets
15reps
rest

EXERCISE 10

BARBELL REVERSE WRIST CURLYou’ll need: BarbellHow to

Barbell Reverse Wrist Curl thumbnail
3sets
15reps
rest

EXERCISE 11

HIIT CARDIO

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s