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Workout Plan

The document outlines a 6-day workout plan consisting of strength training and fat-burning cardio, with specific exercises for each day. It also includes a diet plan focused on fat loss and muscle building, emphasizing controlled carb intake and increased protein. Expected results over two months include fat loss, improved muscle definition, and enhanced stamina.

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satyamsandilyachoudhary
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20 views3 pages

Workout Plan

The document outlines a 6-day workout plan consisting of strength training and fat-burning cardio, with specific exercises for each day. It also includes a diet plan focused on fat loss and muscle building, emphasizing controlled carb intake and increased protein. Expected results over two months include fat loss, improved muscle definition, and enhanced stamina.

Uploaded by

satyamsandilyachoudhary
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
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Workout Plan (6 Days a Week)

Strength Training (4 Days - Full Body)

Day 1 (Upper Body - Push Focus)


- Dumbbell Shoulder Press – 4 sets x 12 reps

- Dumbbell Chest Press (Floor Press) – 4 sets x 12 reps

- Triceps Overhead Extension – 3 sets x 15 reps

- Lateral Raises – 3 sets x 15 reps

- Push-ups – 3 sets x 20 reps

Day 2 (Lower Body & Core)


- Goblet Squats (Hold Dumbbell at Chest) – 4 sets x 12 reps

- Dumbbell Lunges – 3 sets x 10 reps (each leg)

- Romanian Dumbbell Deadlifts – 3 sets x 12 reps

- Hanging Knee Raises (or Lying Leg Raises) – 3 sets x 15 reps

- Plank – 3 sets x 45 sec

Day 3 (Upper Body - Pull Focus)


- Dumbbell Bent-over Rows – 4 sets x 12 reps

- Dumbbell Bicep Curls – 3 sets x 15 reps

- Dumbbell Hammer Curls – 3 sets x 12 reps

- Reverse Fly (Back Focus) – 3 sets x 15 reps

- Deadlifts (with both dumbbells) – 3 sets x 10 reps

Day 4 (Legs & Core)


- Bulgarian Split Squats – 3 sets x 10 reps (each leg)

- Calf Raises – 3 sets x 20 reps

- Russian Twists (with Dumbbell) – 3 sets x 20 reps

- Hanging Knee Raises (or Bicycle Crunches) – 3 sets x 15 reps

- Side Plank – 3 sets x 30 sec each side


Fat-Burning Cardio (2 Days)

Day 5 (HIIT)
- Jump Rope – 3 sets x 2 min

- Sprint Intervals (30 sec sprint, 60 sec walk) – 8 rounds

- Burpees – 3 sets x 20 reps

Day 6 (Steady-State Cardio & Active Recovery)


- 40 min brisk walk or cycling

- Yoga or stretching

Rest Day (Day 7)


Light stretching or walking.

Diet Plan (Fat Loss & Muscle Building)


Since your diet consists of rice, dal, sabzi (morning) and roti, sabzi (night), follow these
adjustments:

- Reduce rice quantity to 1 cup max per meal for controlled carb intake.

- Increase dal to 2 cups for more protein.

- Eat fiber-rich sabzi (like spinach, cauliflower, bell peppers, broccoli).

- Add curd, paneer, or soya chunks (100g daily if possible) for protein.

- Avoid excess oil and sugar.

- Drink 3-4 liters of water per day.

- Black coffee or green tea before workouts for fat loss boost.

Meal Plan Example

Morning (Post-Workout)
- Rice – 1 cup

- Dal – 2 cups

- Sabzi – 1 cup (add paneer/soya if possible)

- Curd – 1 small bowl

Evening (Dinner)
- Roti – 2 medium (multigrain preferred)
- Sabzi – 1-1.5 cups

- Curd – 1 small bowl

Expected Results in 2 Months


- Fat loss of 4-6 kg if you stay consistent.

- More muscle definition and strength.

- Better stamina and energy.

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