Mohan Kumar’s Sample Workout Routine

Monday – Chest & Biceps

• Bench Press– 3 sets of 10 reps
• Incline Dumbbell Press– 3 sets of 10 reps
• Incline Dumbbell Fly– 3 sets of 8 reps
• Pec Dec– 3 sets of 15 reps
• Pulley Cross– 4 sets of 15 reps

Tuesday – Back & Triceps

• High Lats on Front– 3 sets of 10 reps
• Barbell Rowing Close Grip–  3 sets of 8,8 & 6 reps
• One Hand Dumbbell Rowing with Heavy– 3 sets of 6 reps
• Hyper Extension– 4 sets of 12 reps

Thursday – Shoulders & Abs

• Dumbell Press– 3 sets of 10 reps
• Arnold Press– 3 sets of 8 reps
• Front Raise Dumbell –  3 sets of 10,8 & 8 reps for each hand
• Upright Rows– 4 sets of 10 reps
• Leg Raise– 100x
• Parellel Dip Bar Leg Raise– 80x
• Crunches– 100x
• Hanging Leg Raise– 80x

Friday – Legs

• Squats– 5 sets of 10 reps
• Wide Squats– 4 sets of 8 reps
• Lunges– 4 sets of 10 on each leg
• Leg Press Wide– 4 sets of 10 reps
• Leg Extension–  4 sets of 10,8,8 & 10 reps

Saturday – Strength Training

• Chest– bench press, chest press machine, pushups
• Back– seated row machine, back extensions, lat pulldown front
• Shoulders– overhead press, lateral raise, front raise
• Biceps– bicep curls, hammer curls, concentration curls
• Triceps– tricep extensions, dips, kickbacks
• Lower body– lunges, leg press machines, calf raises
• Abdominal– crunches, , oblique twists, hanging leg raise

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