Server Date/Time: Monday, 5/6/2024 12:22:22 PM, 13.59.136.170
Mohit Training Routine
Dynamic stretches
Neck clock
Heel-toe raise
Arm hugs
Arm swings 		Knee hugs
Hip cross
Quad stretch
Leg cradle
 
 
Monday Workout Box jumps
Push-ups 		 
Suspension row
Leg curls or Glute/ham 		 
Dumbbell curls
Cable chopping 		2-3 x 8-12
2-3 x 8-12
 
Wednesday Workout Foot elev. Lunge or box step
Pull-ups/downs 		 
Overhead press
Farmers walk 		 
Hanging leg-raise 3 x 8-15
 
Friday Workout Squat (Goblet)
Chest press 		 
Seated rows
Single-leg RDL or glute bridge 		 
Triceps press down
Cable lifting 		2-3 x 8-12
2-3 x 8-12
Light Week: 3 sets of 12-15 reps
Medium Week: 3 sets of 8-12 reps
Heavy Week: 4 sets of 5-8 reps
Core Work: Every workout.
Alternate cross - 10 reps each side.
Plank Side cross - 10 sec each side, 3 reps.
Crunches - 3 reps, 10 seconds each.
Cardio Intervals: Done at the end of each workout.
Alternate:
A: 20 sec fast/10 sec easy, for 4 minutes.
B: 45-90 sec fast/45-90 sec easy, for 4-6 rounds