Krishan Yadav
Certified Trainer pursuing Bachelors in Physical Education
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Krishan is a certified fitness professional who is currently pursuing his Bachelors in Physical Education. A fitness enthusiast and personal trainer with 5 years of experience, he gives each of his clients individual attention in order for you to reach your best goals.

HOW I DECIDED TO TRANSFORM:

TRAINING ROUTINE THAT CAN HELP YOU ACHIEVE YOUR GOALS:

Day 1 : Chest and Shoulders
Flat Bench Press
4 sets of 12 reps
Incline Dumbell Fly
3 sets of 12 reps
Incline Dumbell Press
4 sets of 12 reps
Decline Dumbell Press
3 sets of 12 reps
Military Press
4 sets of 12 reps
Front Raise
3 sets of 12 reps
Rear Delt Fly
4 sets of 12 reps
Lateral Raise
3 sets of 12 reps
Day 2 : Triceps and Legs
Skullcrusher
3 sets of 12 reps
Tricep Pushdown
4 sets of 12 reps
Close Grip Bench Press
3 sets of 12 reps
Bench Dips
3 sets of 12 reps
Squats
4 sets of 12 reps
Leg Press
3 sets of 12 reps
Leg Extension
4 sets of 12 reps
Glute Kick Backs
3 sets of 12 reps
Lying Leg Curl
4 sets of 12 reps
Standing Calf Raises
3 sets of 12 reps
Day 3 : Back and Biceps
Lat Pulldown
3 sets of 12 reps
Seated Rowing
3 sets of 12 reps
One Arm Dumbell Rowing
3 sets of 12 reps
Barbell Shrugs
4 sets of 12 reps
Bent Over Row
4 sets of 12 reps
Barbell Curl
3 sets of 12 reps
Dumbell Curl
3 sets of 12 reps
Preacher Curl
3 sets of 12 reps
Hammer Curl
3 sets of 12 reps
Barbell Wrist Curl
4 sets of 12 reps
Day 4 : Abs and Functional Training
Leg Raises
3 sets of 30 reps
Cable Hip Abduction
3 sets of 40 reps
Alternate Floor Leg Raise
3 sets of 30 reps
Floor Crunch
3 sets of 30 reps
Burpees
4 sets of 12 reps
Vertical Jump
4 sets of 12 reps
Pike Walk
3 sets of 10 reps
Jump Lunges
4 sets of 12 reps
Medicine Ball Push Ups
3 sets of 12 reps
Pullups
3 sets of Failure reps
Free Weight Squats
3 sets of Failure reps
Day 5 : Rest
Day 6 : Powerlifting
Squats
10 sets of 10-12 reps
Deadlift
10 sets of 10-12 reps
Bench Press
10 sets of 10-12 reps
Day 7 : Rest

DIET PLAN THAT CAN GUIDE YOUR TRANSFORMATION

Meal Name:Time:Description:
16am1 scoop whey protein
29Brown bread sandwich with paneer, 1 glass milk, 1 bowl Oatmeal
311Mix Spouts Chaat+2 banana
431 cup brown rice, daal, curd, green salad
55Brown Bread with peanut butter
691 scoop whey with water
710100gm paneer, salad, 1 glass toned milk

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