Kishore Naib
  kishorenaib

List of lifts


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Abs

Ab machine
(49)

DAY: Calves / Core / Side Delts / Lats

Abs

Decline ab bench
(9)

DAY: Calves / Core / Side Delts / Lats

Abs

Hanging knee raises w/ twists etc
(95)

DAY: Back width

Back depth

Conventional deadlift (with belt)
(24)

DAY: Back Depth

Back depth

Dual pulley Cable row
(81)

DAY: Back Depth

Back depth

Hyper extension
(112)

DAY: Back vertical (lat heavy - supinated) LIGHT / Biceps

Back depth

One arm DB row Standing Behind bench Setting 5
(27)

DAY: Back Depth

Back depth

Rack pull
(86)

DAY: Back Depth

Back depth

Seated row machine - Neutral Grip
(26)

DAY: Back Depth

Back depth

Supported T-bar row (Pronated - lower handles)
(25)

DAY: Back Depth

Back depth

Supported T-bar row (Supinated)
(108)

UNASSINGED TO ROUTINE_ID 5

Back depth

Yates deadlift (beltless with negative)
(99)

DAY: Back Deadlift and Horizontal row HEAVY / Biceps

Back depth

Yates Row (Underhand)
(91)

DAY: Back Depth

Back width

Behind the neck lat pulldown (wide / overhand grip)
(58)

DAY: Back width

Back width

Bent arms Pullovers EZ Bar
(111)

DAY: Back vertical (lat heavy - supinated) LIGHT / Biceps

Back width

Cable lat pull side pull downs
(73)

DAY: Back width

Back width

Labrada Dual grip or nebula pull down.
(57)

DAY: Back width

Back width

Lat pulldown - wide grip, high rep 15+, pump & burn out
(125)

DAY: Back Deadlift and Horizontal row HEAVY / Biceps

Back width

Lying DB pullovers
(60)

DAY: Back width

Back width

Pull ups (Neutral or Wide grip overhand)
(82)

DAY: Back width

Back width

Pulldown Machine (Selector Version)
(79)

DAY: Calves / Core / Side Delts / Lats

Back width

Pulldown Machine (Weighted version - Pronated)
(93)

DAY: Back width

Back width

Pulldown Machine (Weighted version) - Supinated
(109)

DAY: Back vertical (lat heavy - supinated) LIGHT / Biceps

Back width

Seated cable row. Wide underhand/neutral grip cutler style.
(59)

DAY: Back Deadlift and Horizontal row HEAVY / Biceps

Back width

Standing cable straight arm pull downs (ez / straight bar or rope)
(77)

DAY: Back Depth

Back width

Supinated Wide Grip Lat Pulldown
(110)

DAY: Back vertical (lat heavy - supinated) LIGHT / Biceps

Back width

Underhand lat pull down HIGH REP
(89)

DAY: Back width

Biceps

Bicep Cable Curl
(80)

DAY: Back Depth

Biceps

Double Cable bicep curls
(90)

DAY: Back width

Biceps

Ez-bar curl (supinated grip)
(29)

DAY: Back Depth

Biceps

Machine curls
(61)

DAY: Back width

Biceps

Preacher DB curl (supinated grip)
(28)

DAY: Back Depth

Biceps

Seated alternating DB hammer curl
(30)

DAY: Back Depth

Biceps

Standing alternating DB curls (supinating grip)
(62)

DAY: Back width

Biceps

Standing cable ez-bar or Rope curl
(63)

DAY: Back width

Calves

Seated calf raise
(5)

DAY: Chest (DB)

Calves

Standing calves - Girl Leg Press Machine
(98)

DAY: Legs 1 Squat / Leg Press / Calves HEAVY

Calves

Standing calves - Hack squat machine
(6)

DAY: Shoulders (DB)

Chest

Chest Dips
(104)

DAY: Chest BB HEAVY / Triceps

Chest

Decline BB Bench Press
(43)

DAY: Chest (BB)

Chest

Decline DB Press
(12)

UNASSINGED TO ROUTINE_ID 5

Chest

Flat BB Bench Press
(41)

DAY: Chest (BB)

Chest

Flat DB Bench Press
(10)

DAY: Chest (DB)

Chest

Flat dumbell flies
(13)

DAY: Chest (DB)

Chest

Flat Machine Bench Press - Weighted
(105)

DAY: Chest BB HEAVY / Triceps

Chest

Incline BB Bench Press
(42)

DAY: Chest (BB)

Chest

Incline DB Press
(11)

DAY: Chest (DB)

Chest

Incline dumbell flies
(106)

DAY: Chest BB HEAVY / Triceps

Chest

Incline Machine Bench Press - Weighted
(78)

DAY: Chest (DB)

Chest

Pec Cable Flyes
(72)

DAY: Chest (DB)

Chest

Pec Deck
(44)

DAY: Chest (BB)

Chest

Pec Deck - Girly Machine
(113)

DAY: Chest BB HEAVY / Triceps

Chest

Wide Grip Flat Bench Press - BB Style High Rep
(126)

DAY: Chest DB LIGHT / Triceps

Core

Plank - Elbows
(114)

DAY: Calves / Core / Side Delts / Lats

Core

Plank - Left side
(115)

DAY: Calves / Core / Side Delts / Lats

Core

Plank - Right side
(116)

DAY: Calves / Core / Side Delts / Lats

Hamstrings

Lying hamstring curl
(35)

DAY: Legs

Hamstrings

Seated leg curl
(4)

DAY: Legs

Hamstrings

STRAIGHT leg deadlift
(36)

DAY: Legs

Inner thigh

Inner thigh machine
(39)

DAY: Legs

Leg Finisher

DB Walking Lunges
(7)

DAY: Legs

Outer thigh

Outer thigh machine
(40)

DAY: Legs

Quads

Back squat - Oly shoes, no belt
(32)

DAY: Legs

Quads

Girly Leg Press
(97)

DAY: Legs 1 Squat / Leg Press / Calves HEAVY

Quads

Leg extension
(34)

DAY: Legs

Quads

Leg press
(33)

DAY: Legs

Quads

Machine hack squat
(2)

DAY: Legs

Quads

PL Belted Oly shoe back squat
(1)

UNASSINGED TO ROUTINE_ID 5

Quads

Safety Squat
(123)

UNASSINGED TO ROUTINE_ID 5

Shoulders

Arnold Press
(101)

DAY: Shoulders DB LIGHT / Rear Delt

Shoulders

Barbell front raises EZ bar medium grip
(21)

DAY: Shoulders (BB)

Shoulders

BB Seated OHP - Equinox straight bars, max 46kg
(124)

DAY: Shoulders BB HEAVY / Rear Delt

Shoulders

Bent over DB rear delt Flyes (NOT STRICT)
(23)

DAY: Shoulders (BB)

Shoulders

Cable bent-over rear-delt single arm
(56)

DAY: Shoulders (DB)

Shoulders

Cable External Rotations
(107)

DAY: Shoulders DB LIGHT / Rear Delt

Shoulders

Cable Face pulls - rope
(75)

DAY: Shoulders (DB)

Shoulders

Cable Front Raise - Rope
(74)

DAY: Shoulders (DB)

Shoulders

Cable side-delt raise
(54)

DAY: Shoulders (DB)

Shoulders

Cable standing one arm rear-delt
(55)

DAY: Shoulders (DB)

Shoulders

DB Front Raises - Seated
(53)

DAY: Shoulders (DB)

Shoulders

EZ-Bar Upright Row
(71)

DAY: Shoulders DB LIGHT / Rear Delt

Shoulders

Lying front raise
(84)

UNASSINGED TO ROUTINE_ID 5

Shoulders

Machine lateral raise
(51)

DAY: Shoulders (DB)

Shoulders

Machine OHP finisher - girly machine
(88)

DAY: Shoulders (DB)

Shoulders

Machine overhead press
(52)

DAY: Shoulders (BB)

Shoulders

Machine overhead press - Alternate Arms. High rep
(94)

DAY: Shoulders (BB)

Shoulders

Machine overhead press High Rep
(85)

UNASSINGED TO ROUTINE_ID 5

Shoulders

Monkey row (armpit row)
(87)

DAY: Shoulders (DB)

Shoulders

Rear delt (reverse pec dec machine)
(22)

DAY: Shoulders (BB)

Shoulders

Seated barbell military press - Equinox straight bars, max 46kg
(19)

DAY: Shoulders (BB)

Shoulders

Seated DB OHP - Light, High rep
(83)

UNASSINGED TO ROUTINE_ID 5

Shoulders

Seated DB overhead press
(50)

DAY: Shoulders (DB)

Shoulders

Shoulder Matrix
(100)

DAY: Shoulders BB HEAVY / Rear Delt

Shoulders

Standing DB lateral raise
(20)

DAY: Shoulders (BB)

Stretching

All stretches: Pecs, lats, legs
(96)

DAY: Back Depth

Traps

Barbell or Smith Machine Shrugs
(76)

DAY: Shoulders (DB)

Traps

Standing DB shrugs
(31)

DAY: Back Depth

Triceps

Close grip bench - Flat machine
(103)

DAY: Chest BB HEAVY / Triceps

Triceps

Close grip bench (Free ideally, alt with ez-bar, smith
(15)

DAY: Chest (DB)

Triceps

Seated DB Overhead Tricep extension - one dumbell each hand
(45)

UNASSINGED TO ROUTINE_ID 5

Triceps

Skull crushers with EZ bar
(14)

DAY: Chest (DB)

Triceps

Standing cable tricep pushdown (rope or bar)
(47)

DAY: Chest (BB)

Triceps

Tricep Dips
(46)

DAY: Chest (BB)

Triceps

Tricep extension machine
(68)

DAY: Chest (BB)

Triceps

Two-arm bent-over DB tricep kickbacks
(17)

UNASSINGED TO ROUTINE_ID 5

Triceps

Two-arm seated DB french press
(16)

DAY: Chest (DB)

Triceps

Underhand Tricep Cable Extensions
(102)

DAY: Chest DB LIGHT / Triceps


About Kishore Naib (Kit Naib)

Kishore founded the e-commerce company Watch Shop in 2007 and exited in 2014 after an acquisition by Watches of Switzerland at the age of 34. Watch Shop was a medium sized enterprise (£44 million sales) and was one of the UK's fasted growing companies, doubling turnover every year.

After leaving Watch Shop Kishore did a few coding projects but decided to follow his true and first passion: Lifting and bodybuilding.

Kishore Naib (Kit Naib)

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