Rishi's  Custom Plan (1)

To improve all the muscle major and minor.
This plan is developed to ensure you work on all essentials muscles for strength and also aesthetics which are visible like forearms, traps, calves, neck.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bicep Curl (Dumbbell)

Abs Crunch (Machine)

Abs Crunch (Weighted)

Reverse Abs Crunch (Bodyweight)

Battle Ropes

Leg Press (45 Degrees)

Leg Extension

Decline Bench Press (Barbell)

Pec Deck (Machine)

Reverse Wrist Curl (Dumbbell)

Reverse Wrist Curl (Barbell)

Legs, chest and forearm 

Upright Row (Barbell)

Shrug (Barbell)

T-Bar Row

Reverse Pec Deck

Lat Pulldown

Seated Row (Cable)

Hip Thrust (Machine)

Hanging Leg Raise

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Ab Wheel

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Hyperextension

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Ring Push Up

Seated Calf Raise

Walking Lunge

Lat Pulldown (Close Grip)

Bicep Curl (Cable)

Dip (Assisted)

Face Pull

Incline Curl (Dumbbell)

Knee Raise (Captain's Chair)

Neck Flexion

Neck Curl

Chin-Up (Weighted)

Hammer Curl

Dead Hang

Back and Bicep

Push Up

Bench Press (Smith Machine)

Chest Fly (Machine)

Bench Press (Close Grip)

Incline Tricep Extension (Dumbbell)

Chest, Triceps, Abs

Dip (Weighted)

Lateral Raise (Cable)

Legs and Shoulder 

Single Arm Overhead Tricep Extension

Overhead Tricep Extension (Dumbbell)

Skull Crusher (Dumbbell)

Legs, Shoulder, Traps

Single Leg Deadlift

Shrug (Dumbbell)

Glute, Back, Bicep

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