Richie Singh Wadhwan
2nd place, Mr. Delhi
29
5-10%
77kg
2
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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:
19am5 egg whites, 1 whole egg, 1/2 cup oatmeal
211:30amProtein Shake and Apple
32pmChicken Breast, Salad and Sweet Potato
44pmHam Sandwich, Grapes, Protein Shake
57pm8oz steak, sweet potato, broccoli, salad
610pmPeanut Butter and Jelly Sandwich, 2 glasses of milk
711:30pm1/2 cup greek yogurt with blueberries

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