G U R U
M A N N
//
P R E S E N T S
GURU MANN
DAY 1: SHOULDERS & TRICEPS EXERCISE SETS REPS DB Shoulder Press 3 10-­‐15 Rear Delt Cable Fly 3 10-­‐15 DB Side Raise 3 10-­‐12 Cable Front Raise 3 10-­‐12 Single Hand Cable Rear Delt Fly 3 10-­‐12 DB Front Raise 3 Cable Side Raise ADVANCED FITNESS EXPERT
NUTRITION SPECIALIST
C
SETS REPS EXERCISE SETS REPS 10 Laying Leg Pull-­‐in 3 20 DB Squat 3 8-­‐15 3 10 Mountain Climber 3 20 DB Step Up 3 8-­‐15 Arm Circles 3 10 Hanging Knee Raise 3 20 DB Lunges 3 8-­‐15 DB Skull Crusher 3 10-­‐12 Body Bridges 3 15-­‐20 DB Sumo Squat 3 8-­‐15 Triceps Pushdown 3 10-­‐12 V Crunches 3 20 Leg Extension 3 8-­‐15 Hanging Hip Raise 3 15-­‐20 Laying Leg Curl 3 8-­‐15 Planks on bench 3 20 Cricket Short Crunch 3 15-­‐20 3 10-­‐12 DB Kick Back 3 10-­‐12 Rope Ext on bench 3 8-­‐12 Diamond Pushups 3 8-­‐12 Bench Dips 3 8-­‐12 DAY 1, 3 & 5: UPPER ABS EXERCISE SETS REPS Incline Crunches 3 20 Incline Twist 3 20 Standing Rope Crunch 3 20 Standing Side Crunch 3 15-­‐20 Rope Knee crunch 3 20 Rope Knee Side crunch 3 90sec Rope Lunges 3 8-­‐12 Cross Rope lunges 3 8-­‐12 Standing Calf Raise 3 8-­‐12 REPS Standing Calf Raise 3 8-­‐12 Seated Calf Raise 3 8-­‐12 DAY 2: CHEST & UPPER BACK EXERCISE SETS DB Inclined Press 3 8-­‐12 DB Bench Press 3 8-­‐12 DB Decline Press 3 8-­‐12 EXERCISE SETS REPS Cable Fly 3 8-­‐12 Reverse Lat Puldwn 3 8-­‐15 Decline Cable Fly 3 8-­‐12 Machine Rows 3 8-­‐15 Incline Cable Fly 3 6-­‐12 DB Rows 3 8-­‐15 Single Cable Lat Puldwn 3 8-­‐15 Decline Pushups 3 8-­‐10 Regular Pushups 3 8-­‐10 Rope Upright Row A1 3 10 Lat Machine crunch 3 20 Rope Upright Row A2 3 10 DB Side Bend 3 90sec Rope Upright Row A3 3 10 Stomach Vacuum 3 10Yme DB Shrugs 3 L
I
F
O
DAY 5: QUADS, HAMS & CALVES DAY 2, 4 & 6: LOWER ABS EXERCISE Rope Overhead Ext A
15,12,10,8,10,12,15 DAY 4: LATS, MID BACK & BICEPS Strght Bar Puldown 3 8-­‐12 DB Hammer Curl 3 8-­‐12 Rope Rows 3 8-­‐12 Cable Ovrhead Curl 3 8-­‐12 Machine Preacher Curl(Long Head) 3 8-­‐15 Cable Conc. Curl 3 8-­‐12 Machine Preacher Curl(Shot Head) 3 8-­‐15 Cable Curl 45* 3 8-­‐12 Laying Curl 3 8-­‐12 Download & Watch the enYre program on www.GuruMann.com/6weekshredded R
N
I
A