10am: 2 bananas+1 litre water+ protein shake
1115am-1215pm: NO GAP: 100 push ups, 100 bent knee leg raise(alternating and double) and scissors lying on a bench, 30 pec flies on machine with 3-4plates, 100 bent knee leg raise(alternating and double) and scissors lying on a bench, 50 high intensity heavy breathing crunches on swiss ball, 3*25 hyper extension, 25 pull ups, 25 parallel bar dips, 30 straight leg raise on parallel bar, 200 twists using reebok tension cable, 25*3 bent knee sit ups on a 70 degree incline Bench.
Post Workout: 1225pm: Protein shake+1apple+1guava
1pm: Chicken Breast Steak with mashed potato, raw lettuce, onion and carrot
330pm: 700gm papaya + 1 guava
530pm: 1 assam tea without sugar and 1 spinach corn sandwich with cottage cheese
645pm: 250ml gatorade
7pm - 745pm: Target Area: Arms:
1. 2 supersets(4plates, 6plates, 6tplates, 6plates) of standing bicep curls(20reps per set) and standing tricep push down(20 reps per set) using 1 foot rod and extension cable - ..no gap btwn 1st 2 supersets therefore making them one huge superset of 8 sets...then 20 secs gap and again one huge superset of 8 sets
1 minute rest
2. 4 supersets of single arm dumbbell standing over head tricep(20reps per hand) alternating with seated alternating arm twisting bicep curls(20reps in total)
1 minute rest
3. Tricep Dumbbell bent kickbak: 1 giant set with no gap consisting of 4 sets per arm, 20 reps per arm
1 minute rest
4. Standing Double Bicep Hammer using Rope and extension cable: 3 sets with 6 plates and 20 reps per set, 4th set with 8 plates and 20 reps! 15 secs gap for 3 sets, 25 secs gap btwn 3rd and 4th set
standing twister for 2 minutes
750pm: Post workout: Gatorade with protein+2guava+amino acid+fish oil
910pm: 6 inch Tuna+roasted chicken sub with all veggies
very tiring day....but was awesome nonetheless!!! :)
Good Night! :)
