Richie Singh Wadhwan
2nd place, Mr. Delhi
29
5-10%
77kg
Richie Singh Wadhwan is a transformation expert, not only transforming his clients on a regular basis but also himself, thus grabbing 2nd place in the Mr. Delhi Fitness Model category. He is ACE, ACSM and ISSA certified meaning that he is recognized the world over as a global trainer. He has over 10 years of experience in transforming himself and his clients.
HOW I DECIDED TO TRANSFORM:
TRAINING ROUTINE THAT CAN HELP YOU ACHIEVE YOUR GOALS:
| Day 1 : Chest, Calfs, Abs | |
|---|---|
Pushups 1 sets of Warm up reps | |
Incline Bench Press 4 sets of 10, 8, 8, 6 reps | |
Flat Bench Dumbell Press 4 sets of 10, 8, 8, 6 reps | |
Flat Dumbell Fly 3 sets of 12, 10, 8 reps | |
Donkey Calf Raise 4 sets of 20, 15, 15, 12 reps | |
Standing Calf Raise 4 sets of 20, 15, 15, 12 reps | |
Hanging Leg Raises 4 sets of 20 reps each reps | |
Cable Crunches 4 sets of 20, 20, 15, 15 reps | |
Dumbell Side Crunches 4 sets of 20, 20, 15, failure reps | |
| Day 2 : Legs | |
|---|---|
Recumbent Bike Warm up sets of 1 reps | |
Back Squat 4 sets of 12, 10, 8, 6 reps | |
Leg Press 4 sets of 10, 8, 6, 6 reps | |
Leg Extension 3 sets of 10, 8, 8 reps | |
| Day 3 : Arms and Abs | |
|---|---|
Preacher Curl 4 sets of 12, 10, 8, 8 reps | |
Standing Dumbell Curl 4 sets of 10, 8, 8, 6 reps | |
Dumbell Hammer Curl 3 sets of 10, 8, 8 reps | |
Skullcrushers 4 sets of 12, 10, 8, 8 reps | |
Close Grip Bench Press 4 sets of 12, 10, 8, 8 reps | |
Cable Pushdown 3 sets of 12, 10, 8 reps | |
Cross Body Crunches 4 sets of 20 reps each reps | |
Decline Reverse Crunch 4 sets of 20, 20, 15, failure reps | |
| Day 4 : Hamstrings, Back and Calfs | |
|---|---|
Recumbent Bike Warm up sets of 1 reps | |
Stiff Leg Deadlift 5 sets of 12, 10, 8, 8, 6 reps | |
Lying Leg Curl 4 sets of 12, 10, 10, 8 reps | |
Standing Leg Curl 3 sets of 12, 10, failure reps | |
Wide Grip Pull ups 3 sets of each set to failure reps | |
Bent Over Barbell Row 4 sets of 12, 10, 10, 8 reps | |
Seated Cable Rows 3 sets of 10, 10, 8 reps | |
Donkey Calf Raises 4 sets of 20, 15, 15, 12 reps | |
Calf Press 3 sets of 20, 20, failure reps | |
| Day 5 : Shoulders, Traps and Abs | |
|---|---|
Overhead Press 4 sets of 12, 10, 10, 8 reps | |
Arnold Press 3 sets of 10, 10, 8 reps | |
Front Dumbell Raises 2 sets of 10, 10 reps | |
Side Dumbell Raises 2 sets of 10, 10 reps | |
Barbell Shrugs 4 sets of 12, 10, 10, 8 reps | |
Upright Row 4 sets of 10, 10, 10, 8 reps | |
Lying Leg Raises 4 sets of 20, 15, 15, 12 reps | |
Crunches 3 sets of 20, 20, failure reps | |
| Day 6 : Rest |
|---|
| Day 7 : Rest |
|---|
DIET PLAN THAT CAN GUIDE YOUR TRANSFORMATION
| Meal Name: | Time: | Description: |
| 1 | 9am | 5 egg whites, 1 whole egg, 1/2 cup oatmeal |
| 2 | 11:30am | Protein Shake and Apple |
| 3 | 2pm | Chicken Breast, Salad and Sweet Potato |
| 4 | 4pm | Ham Sandwich, Grapes, Protein Shake |
| 5 | 7pm | 8oz steak, sweet potato, broccoli, salad |
| 6 | 10pm | Peanut Butter and Jelly Sandwich, 2 glasses of milk |
| 7 | 11:30pm | 1/2 cup greek yogurt with blueberries |
Current Supplements
muscleblaze whey isolate Know More
LEAVE A COMMENT