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FINAL Devashish FatLoss LeanBody Routine

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30 views3 pages

FINAL Devashish FatLoss LeanBody Routine

Uploaded by

masterdevashish137
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Devashish's 6-Week Shred & Sculpt Plan

(Jawline + Lean Body)


Full Weekly Workout Plan (With Focus Areas)

Monday
 - Main: Full Body Workout + Push-Up Progression
 - Add-ons: Chest Sculpting, Biceps, Jawline Training

Tuesday
 - Main: HIIT + Core (Abs & Side Fat)
 - Add-ons: Face Fat Work, Mountain Climbers, Flutter Kicks

Wednesday
 - Main: Lower Body (Legs + Glutes) + Hip Fat Focus
 - Add-ons: Donkey Kicks, Side Leg Raises, Forearms

Thursday
 - Main: Upper Body + Push-Up Progression
 - Add-ons: Chest, Triceps, Jawline

Friday
 - Main: Cardio Burn + Abs & Core
 - Add-ons: Russian Twists, Side Bends, Face Fat

Saturday
 - Main: Active Recovery + Light Core
 - Add-ons: Hip Slimming, Stretching, Jawline Maintenance

Sunday
 - Main: Rest
 - Optional: Light Walk, Gum Chewing, Jaw Work

Push-Up Progression (Mon & Thu)

Week 1–2
 - Wall Push-Ups – 3x15
 - Incline Push-Ups – 3x10
 - Negative Push-Ups – 3x5
 - Plank Holds – 3x30 sec
Week 3–4
 - Incline Push-Ups (lower) – 3x10
 - Knee Push-Ups – 3x8
 - Plank Shoulder Taps – 3x10/side

Week 5–6
 - Full Push-Ups – 3x5–8
 - Knee Push-Ups – 3x10
 - Push-Up Hold – 3x10 sec
 - Planks – 3x45 sec

Targeted Add-Ons (Daily Optional Routines)

Jawline + Face Fat


 - Jaw Exerciser – 2x/day for 10–15 min
 - Mewing (tongue posture) – all day
 - Chewing gum – 15–20 min
 - Ice massage – 5 mins (AM/PM)

Chest + Arms
 - Chest Press (Dumbbells) – 3x10
 - Dumbbell Flys – 3x10
 - Isometric Squeeze – 3x15 sec
 - Bicep Curls – 3x12
 - Hammer Curls – 3x10
 - Triceps Kickbacks – 3x12

Forearms + Gripper
 - Forearm Wrist Curls – 3x15
 - Hand Gripper – 2x Max reps

Core + Belly Fat


 - Mountain Climbers – 3x30 sec
 - Russian Twists – 3x15/side
 - Flutter Kicks – 3x20
 - Leg Raises – 3x10
 - Side Bends (with dumbbell) – 3x20

Hip Fat
 - Glute Bridges – 3x15
 - Donkey Kicks – 3x12/leg
 - Side Leg Raises – 3x15
 - Standing Leg Circles – 2x15
 - Resistance Band Side Walks – 3x10

Calorie Deficit Diet Plan (1200–1500 kcal/day)

Morning (Empty Stomach)


 - Lukewarm lemon water or green tea
 - 10-min jaw workout

Breakfast (300–350 kcal)


 - 2 boiled eggs or 100g paneer
 - 1 whole grain toast or oats
 - Green tea or black coffee (no sugar)

Mid-Morning Snack (100 kcal)


 - 1 apple/orange or a few almonds/walnuts

Lunch (400–500 kcal)


 - Grilled chicken/paneer with sautéed veggies
 - 1 multigrain roti or 1/2 cup brown rice
 - Cucumber + tomato salad

Evening Snack (100–150 kcal)


 - Roasted chana or sprouts or black coffee
 - Jaw workout or gum chewing during walk

Dinner (300–400 kcal)


 - Protein (paneer/tofu/chicken) + steamed veggies
 - No rice or roti; avoid carbs after 7:30 PM
 - Optional herbal tea

Hydration
 - Drink 3–4 liters of water daily

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