WORKOUT PLAN

Nipuni Measurements @ the Beginning Measurements after 5 Weeks

Neck Neck
current weight - Goal Weight - Maintain Byshape Byshape
Training method - weight lifting,Hit training Forearms Forearms
Start Day - 13/07/2023 Waist Waist
Split training (Tonning & Lean muscle Building) Hip Hip
Thigh Thigh
## of Sets & Reps Rest time weight
## Workout
Set 1 Set 2 Set 3 Set 4 Set 5 between sets week 1 week 2 week 3 week 4
Legs (Quards focus)
1 High foot Goblet squat 8-10 10-12 12-15 3 Sec Negative 60-90 sec
2 Leg extention 10-12 12-15 15-20 3 Sec Negative 60-90 sec
3 Back squat ( smith Machine) 8-10 10-12 - 2 Sec Negative 60-90 sec
4 D/B pulse squat (Wide grip) 12-15 15-20 20-25 2 Sec Negative 60-90 sec
5 Standing calf raises 12-15 15-20 20-25 2 Sec Negative 45-60 sec
6 weghted Abs Crunches 15-20 3 sets 2 Sec Negative 60 sec
7 Weghted oblique Crunches 15-20 3 sets 2 Sec Negative 30 sec
8 Cardio 15 Min cross trainer Heart rate 130bp
Upper body (Back focus) & bychape
1 D/B Pullover 8-10 10-12 12-15 3 Sec Negative 60-90 sec
2 Cable under hand rowing 10-12 12-15 15-20 3 Sec Negative 60-90 sec
3 Lat pull down 10-12 12-15 15-20 3 Sec Negative 60-90 sec
4 Back pull press 10-12 12-15 15-20 3 Sec Negative 45-60 sec
5 Seated D/B bychape curl 8-10 10-12 12-15 2 Sec Negative 45-60 sec
6 D/B Hammer curl 10-12 12-15 15-20 2 Sec Negative 45-60 Sec
7 Cardio 20 Min cross trainer Heart rate 130bp
Day O3 - Rest
Legs (Ham focus)
1 Lying leg curl 10-12 12-15 15-20 3 Sec Negative
60-90 sec
2 Abductor 10-12 12-15 15-20 3 Sec Negative
3 Barbell SLDL 8-10 10-12 12 2 Sec Negative
60-90 sec
4 Outer tigh 10-12 12-15 15-20 3 Sec Negative
5 pulse Launges 8-10 10-12 12-15 3 Sec Negative 45-60 Sec
6 Seated Calf raises 12-15 15-20 20-25 3 Sec Negative 45-60 Sec
7 Incline crunches 15-20 3 sets Single 45-60 Sec
8 Hanging leg raises 15-20 3 sets Single 45-60 Sec
9 Cardio 10 Min cross trainer Heart rate 130bp
Upper body (Chest focus)Shoulder & trichape
1 Incline D/B Fly 8-10 10-12 12-15 3 Sec Negative
60-90 sec
2 D/B or Barbell bench press 8-10 10-12 15 3 Sec Negative
3 Pec dec fly 10-12 12-15 15-20 3 Sec Negative
60-90 sec
4 Seated barbell shoulder press 10-12 12-15 15-20 3 Sec Negative
5 Seated side lat raises 10-12 12-15 15-20 3 Sec Negative 45-60 Sec
6 Cable or D/B front raises 12-15 15-20 20-25 3 Sec Negative 45-60 Sec
7 Trichape over head extention ( Rope) 10-12 12-15 15-20 2 Sec Negative 45-60 Sec
8 D/B Skull crusher 8-10 10-12 12-15 2 Sec Negative 45-60 Sec
9 Cardio 10 Min walking tread mill Heart rate 130bp
Day O6 - Rest
Day 07 - HITT or CrossFit
 Comments

Tonning & Lean Muscle

Building 5 Rotation

Tonning & Lean Muscle

Building 5 Rotation

Tonning & Lean Muscle

Building 5 Rotation
Tonning & Lean Muscle
Building 5 Rotation
 WORKOUT PLAN
Nipuni Measurements @ the Beginning Measurements after 5 Weeks
Neck 13" Calf - 13" Neck
current weight - 59Kg Goal Weight - 60kg Byshape 11" Byshape
Training method - weight lifting,Hit training Forearms 8" Forearms
Start Day - 18/01/2020 Waist 34" Waist
FULL BODY TRAINING Hip 39" Hip
Thigh 19" Thigh
## of Sets & Reps Rest time weight
## Workout
Set 1 Set 2 Set 3 Set 4 Set 5 between sets week 1 week 2 week 3 week 4 week 5
Day O1 - Part 01
1 Back Squats 8 8 8 0 0 60-90 sec 5kg for each side +2Kg
2 Hamerstring curl 8 8 8 0 0 60-90 sec 7.5Kg +2Kg
3 Leg Press 10 10 10 0 0 60-90 sec 15kg for each side Same
4 Dumbbell Dead lift 8 8 8 0 0 60-90 sec 5Kg for each side Same
5 Leg extention 12 10 10 0 0 60-90 sec 10Kg 5Kg
6 Hip Thrust ( Barbell ) 10 10 8 0 0 60-90 sec 4Kg for each side +2Kg
7 Chest Fly ( Flat Bench) 8 8 8 0 0 60-90 sec Fix Dumbbell +1Kg
8 Lat pull down 12 10 10 0 0 60 sec 25Kg +5Kg
9 Dumbbell front & side raises 15 15 15 0 0 30 sec Fix Dumbbell Same
10 Tricape dips ( Body Weight) 15 15 15 0 0 40 sec Body weight Same
11 Barbell biceps curl 10 10 10 0 0 15sec 2.5Kg for each side +1Kg
Day O2 - Rest
Day O3 - Part 02
1 Sumo dead lift 8 8 8 0 0 60-90 sec 5Kg for each side +2Kg
2 Split squats 6 each 6 each 6 each 0 0 60-90 sec 2Kg D/B for each side +1Kg
3 Wallking lounges 6 each 6 each 6 each 0 0 60-90 sec 2Kg D/B for each side +1Kg
4 Cable Hip push 10 10 10 0 0 60-90 sec 25Kg +5Kg
5 Machine Squats 8 8 8 0 0 60-90 sec 25Kg 5Kg
6 Barbell chest press 8 8 8 0 0 45-60 Sec Fix Dumbbell Same
7 Machine cable row 10 10 10 0 0 45-60 Sec 30Kg +5Kg
8 Shoulder military press 10 10 10 0 0 30-45 Sec 2.5Kg for each side +2Kg
9 Close grip chest press 10 10 10 0 0 30-45 Sec 2.5Kg For each side +2Kg
10 Seated Dumbbell curl 8 each 8 each 8 each 0 0 15sec Fix Dumbbell Same
Day O4 - Rest
Day O5 - Repeat Day 01
Day 06 - Rest
Day O7 - Repeat Day - 02