The routine given here is ment for those people who have just joined the gym and are not able to carry heavy weight and are not able to perform the critical excercises. This workout routine will help them to get into shape, increase strength, and will help them to attain a greater heights in future. This routine is not meant for only the body-builders. Those who just want to concentrate on maintaining a good physique with a good shape they can carry on with this routine everytime. Those who realy want to attain a greater height must continue this routine for 1 to 1and half months and then switch to the next level of the routine which will be published here soon.
The routine is devided over six days a week:-
MONDAY, WEDNESDAY, FRIDAY-
LEGS AND CHEST :-
LEGS-
1) BODY WEIGHT SQUAT - 4 to 5 sets of 50 to 100 reps
2) LEG PRESS - 4 to 5 sets of 25 to 30 reps
3) THIGH CURLS - 4 to 5 sets of 15 to 20 reps
4) CALF RAISES - 5 to 6 sets of 20 to 30 reps
CHEST-
1) PUSH UPS - 4 sets of 10 to 15 reps
2) FLAT BENCH PRESS - 5 to 6 sets of 10 to 15 reps
3) CHEST PULLOVERS - 5 to 6 sets of 10 to 15 reps
4) CHEST FLIES - 5 to 6 sets of 15 to 20 reps
TUESDAY , THURSDAY, SATURDAY-
BACK , SHOULDERS , AND HANDS :-
BACK AND SHOULDERS-
1) CHINUPS - 5 to 6 sets of 10 to 15 reps
2) BACK CABLE PULLING - 5 to 6 sets of 15 to 20 reps
3) T- BAR or CABLE ROWING - 5 to 6 sets of 10 to 15 reps
4) BACK PRESS - 5 to 6 sets of 10 to 12 reps
HANDS-
1) PARALLEL BARS - 5 to 6 sets of 10 to 12 reps
2) CLOSE GAP PUSHUPS - 6 to 8 sets upto failure in each set
3) BARBELL CURLS - 6 to 8 sets of 15 to 20 reps
4) WRIST CURLS - 5 to 6 sets of 15 to 20 reps
PICTURES OF WORKOUTS GIVEN ABOVE :-
1) BODY WEIGHT SQUAT
2) LEG PRESSES
3) THIGH CURLS
4) CALF RAISES
5) PUSHUPS
6) FLAT BENCH PRESS
7) CHEST PULLOVERS
8) CHEST FLIES
9) CHINUPS
10) OVER HEAD CABLE PULLING
11) T-BAR or CABLE ROWING
12) BACK PRESS
13) PARALLEL BARS
14) CLOSE GAP PUSHUPS
15) BARBELL CURLS
16) WRIST CURLS
NOTE:-
THE ROUTINE GIVEN ABOVE CAN BE FOLLOWED BY THOSE WHO ARE AIMING TO DO BODY BUILDING IN FUTURE AND JOINED THE GYM NOW AND CAN ALSO BE FOLLOWED BY THEM WHO AIM OF MAINTAINING A GOOD PHYSIQUE IN SHAPE. THOSE WHO DONOT AIM FOR BODYBUILDING CAN FOLLOW THE ROUTINE ALLTIME AND THOSE WHO AIM FOR SOMETHING BIGGER WILL NEED TO CONTINUE THIS ROUTINE FOR 1 TO 1 AND HALF MONTHS AND THEN FOLLOW THE NEXT LEVELS WHICH WILL BE UPLOADED HERE SOON.
The routine is devided over six days a week:-
MONDAY, WEDNESDAY, FRIDAY-
LEGS AND CHEST :-
LEGS-
1) BODY WEIGHT SQUAT - 4 to 5 sets of 50 to 100 reps
2) LEG PRESS - 4 to 5 sets of 25 to 30 reps
3) THIGH CURLS - 4 to 5 sets of 15 to 20 reps
4) CALF RAISES - 5 to 6 sets of 20 to 30 reps
CHEST-
1) PUSH UPS - 4 sets of 10 to 15 reps
2) FLAT BENCH PRESS - 5 to 6 sets of 10 to 15 reps
3) CHEST PULLOVERS - 5 to 6 sets of 10 to 15 reps
4) CHEST FLIES - 5 to 6 sets of 15 to 20 reps
TUESDAY , THURSDAY, SATURDAY-
BACK , SHOULDERS , AND HANDS :-
BACK AND SHOULDERS-
1) CHINUPS - 5 to 6 sets of 10 to 15 reps
2) BACK CABLE PULLING - 5 to 6 sets of 15 to 20 reps
3) T- BAR or CABLE ROWING - 5 to 6 sets of 10 to 15 reps
4) BACK PRESS - 5 to 6 sets of 10 to 12 reps
HANDS-
1) PARALLEL BARS - 5 to 6 sets of 10 to 12 reps
2) CLOSE GAP PUSHUPS - 6 to 8 sets upto failure in each set
3) BARBELL CURLS - 6 to 8 sets of 15 to 20 reps
4) WRIST CURLS - 5 to 6 sets of 15 to 20 reps
PICTURES OF WORKOUTS GIVEN ABOVE :-
1) BODY WEIGHT SQUAT
2) LEG PRESSES
3) THIGH CURLS
4) CALF RAISES
5) PUSHUPS
6) FLAT BENCH PRESS
7) CHEST PULLOVERS
8) CHEST FLIES
9) CHINUPS
10) OVER HEAD CABLE PULLING
11) T-BAR or CABLE ROWING
12) BACK PRESS
13) PARALLEL BARS
14) CLOSE GAP PUSHUPS
16) WRIST CURLS
NOTE:-
THE ROUTINE GIVEN ABOVE CAN BE FOLLOWED BY THOSE WHO ARE AIMING TO DO BODY BUILDING IN FUTURE AND JOINED THE GYM NOW AND CAN ALSO BE FOLLOWED BY THEM WHO AIM OF MAINTAINING A GOOD PHYSIQUE IN SHAPE. THOSE WHO DONOT AIM FOR BODYBUILDING CAN FOLLOW THE ROUTINE ALLTIME AND THOSE WHO AIM FOR SOMETHING BIGGER WILL NEED TO CONTINUE THIS ROUTINE FOR 1 TO 1 AND HALF MONTHS AND THEN FOLLOW THE NEXT LEVELS WHICH WILL BE UPLOADED HERE SOON.
