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Guru Mann Fat Loss Workout Plan

This workout plan was prepared by Guru Mann for fat loss and cutting. It involves a split routine with upper body push, lower body push, upper body pull, lower body pull workouts during the week. It also includes cardio and ab workouts on Wednesdays and Saturdays. Each workout lists 6 exercises with rep ranges provided. The plan aims to lose fat through resistance and cardio training split over the week.

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Ashish Singh
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2K views3 pages

Guru Mann Fat Loss Workout Plan

This workout plan was prepared by Guru Mann for fat loss and cutting. It involves a split routine with upper body push, lower body push, upper body pull, lower body pull workouts during the week. It also includes cardio and ab workouts on Wednesdays and Saturdays. Each workout lists 6 exercises with rep ranges provided. The plan aims to lose fat through resistance and cardio training split over the week.

Uploaded by

Ashish Singh
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

 

W O R K O U T   P L A N  
Prepared  for:   Fat  Loss  /  Cutting  
Prepared  by:     Guru  Mann  
Date:                              December  25,  2017  
Program  #:                              20  

Designed  &  Created  by  Guru  Mann  


Designed  &  Created  by  Guru  Mann  
 
MUSCLEMANN    -­‐  WORKOUT  PLAN  
                         
                             
WORKOUT  SPLIT  
 
MONDAY   Upper  Body  Push  
TUESDAY   Lower  Body  Push  
WEDNESDAY   Cardio  &  Abs  
THURSDAY   Upper  Body  Pull  
FRIDAY   Lower  Body  Pull  
SATURDAY   Cardio  &  Abs  
SUNDAY   Rest  
                     
UPPER  BODY  PUSH                                                                  Designed  &  Created  by  Guru  Mann  
EXERCISES   REPS  
1. Barbell  Press   4  x  40/30/20/10    
2. DB  Fly   2  x  20  
3. Barbell  Shoulder  Press   4  x  40/30/20/10    
4. DB  Side  Raise   2  x  20  
5. Barbell  Skull  Crusher   4  x  40/30/20/10    
6. Triceps  Press  down   2  x  20  
 
LOWER  BODY  PUSH                                                                Designed  &  Created  by  Guru  Mann  
EXERCISES   REPS  
1. Barbell  Squat   4  x  40/30/20/10    
2. DB  Split  Squat   2  x  20  
3. Leg  Press   4  x  40/30/20/10    
4. Charlie  Chaplin  Squat   2  x  20  
5. Standing  Calf  Raise   4  x  40/30/20/10  
 
UPPER  BODY  PULL                                                                    Designed  &  Created  by  Guru  Mann  
EXERCISES   REPS  
1. Wide  Grip  lat  Pull  Down   4  x  40/30/20/10    
2. DB  Rows   2  x  20  
3. Barbell  Curls   4  x  40/30/20/10    
4. DB  Incline  Curl   2  x  20  
5. Barbell  Shrugs   4  x  40/30/20/10    
6. Forearm  Curls  (behind  the  hip)   2  x  20  
 
 
LOWER  BODY  PULL                                                                  Designed  &  Created  by  Guru  Mann  
EXERCISES   REPS  
1. Barbell  Deadlift   4  x  40/30/20/10    
2. Good  Morning   2  x  20  
3. Laying  Leg  Curl   4  x  40/30/20/10    
4. Gluteus  Body  Bridges   2  x  20  
5. Hyper  Extension   4  x  40/30/20/10    
6. Hamstring  Extension  (optional)   2  x  20  
 

Designed  &  Created  by  Guru  Mann  


 
Designed  &  Created  by  Guru  Mann  
 

 
CARDIO  &  ABS                                                                                      Designed  &  Created  by  Guru  Mann  
EXERCISES   REPS  
2Omin  Running  on  Treadmill   Speed:  7-­‐8mph  
1. Rope  Crunches   2  x  20  
2. Spiderman  Crunches   2  x  20  
3. Laying  Leg  Raise     2  x  20  
4. Cross  Wood  Chopper   2  x  20  
 
 
REST:  90-­‐120  secs  
 
Designed  &  Created  by  Guru  Mann  
                 
 
 
NOTE:  WATCH  WORKOUT  VIDEOS  ON  HEALTH  &  FITNESS  YOUTUBE  CHANNEL  

Designed  &  Created  by  Guru  Mann  


 

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