Rishi's  Custom Plan

To improve lats, traps, forearms, 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

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)

Bicep Curl (Dumbbell)

Hip Thrust (Machine)

Hanging Leg Raise

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Abs Crunch (Machine)

Ab Wheel

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Hyperextension

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Ring Push Up

Dip (Assisted)

Face Pull

Incline Curl (Dumbbell)

Knee Raise (Captain's Chair)

Neck Flexion

Neck Curl

Seated Calf Raise

Walking Lunge

Lat Pulldown (Close Grip)

Bicep Curl (Cable)

Abs Crunch (Weighted)

Reverse Abs Crunch (Bodyweight)

Battle Ropes

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