Workouts

Build it with care and wear it with pride.

Day 1 Chest:

Basic work out:

Warm up:

A) Push ups 3 sets each 20.

B) Pull ups same as above.

1) Flat bench rod 3 sets increasing weights starting from 5,10,15kgs

2) Inclined rod same as above
3) Inclined bench chest dumbbell press same as above.
4) Flat bench flies increasing weight start with least.
5) Chest butterfly machine 3 sets increasing.
6) Chest cable 3 sets.
7) Pull over dumbbell 3 sets.

Day 2 lats:

Warm up:

A) Pull ups 3 sets each 20.

B) Pull ups back same as above

Basic work out:

1) Front lats machine 3 sets.

2) Back lats machine 3sets.
3) Cable roving 3 sets.
4) Skill dumbbell.
5) T bar/ dead lift.
6) Cable pull.
7) Pull over dumbbell
Day 3 shoulder:

Warm up:

A) Pull ups 3 sets each 20.

B) Pull ups back/ shoulder pull ups

Basic work out:

1) Front rod close grip

2) Back rod long grip
3) Single dumbbell
4) Double dumbbell
5) Front dumbbell
6) Arnold press
7) Straight flies
8) Heavy dumbbell press
9) Double neck rod.

Day 4 biceps:

Warm up:

A) Push ups 3 sets each 20.

B) Bicep pull ups.

Basic workout:

1) Short rod close grip

2) Single dumbbell.
3) Long rod far grip.
4) Double dumbbell
5) Zig zag rod v grip and hammer.
6) Pitcher machine peak.
7) Cable biceps
8) concentration
Day 5 triceps:

Warm up:

A) Diamond Push ups 3 sets each 20.

B) Pull ups

Basic work out:

1) Short rod tricep

2) Single dumbbell
3) Double dumbbell
4) V rod/ rope cable
5) Cable extention
6) Concentration dumbbell