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Muscle Building Schedule :








Focus on Body weight Exercise

take 50 Pushups before your chest workout

take 50 pullups before your back workout

note - do note take heavy weight take only light weight as you are beginner



 MONDAY - CHEST AND TRICEP
                   
                       CHEST

                      1)Flat bench press    3 sets 12 to 10 reputation
                      2)Incline bench press  3 sets 12 to 10 reputation
                      3)incline fly  3 sets 12 to 10 reputation
                      4)dips   3 sets 12 to 10 reputation
                      5)pull over  3 sets 12 to 10 reputation

                      TRICEPS
       
                      1)Triceps push down  3 sets 12 to 10 reputation
                      2)overhead extension  3 sets 12 to 10 reputation
                      3)both arm   3 sets 12 to 10 reputation
                      4)reverse push down  3 sets 12 to 10 reputation

increase weight in every next set


TUESDAY - BACK AND BICEP

                   
                      BACK
                     

                     1)deadlift  3 sets 12 to 10 reputation
                     2)one arm row  3 sets 12 to 10 reputation
                     3)T bar  3 sets 12 to 10 reputation
                     4)let pull down  3 sets 12 to 10 reputation

   
                     BICEP

                     1)barbell curl  3 sets 12 to 10 reputation
                     2)incline curl  3 sets 12 to 10 reputation
                     3)hammer curl  3 sets 12 to 10 reputation
                     4)concentrate curl  3 sets 12 to 10 reputation


WEDNESDAY- SHOULDER AND LEGS

                         
                           SHOULDER
         

                           1)shoulder press  3 sets 12 to 10 reputation
                           2)letral raises  3 sets 12 to 10 reputation
                           3)bent over  3 sets 12 to 10 reputation
                           4)shrugs  3 sets 12 to 10 reputation


                           LEGS


                           1)Squats  3 sets 12 to 10 reputation
                           2)walking lungis  3 sets 12 to 10 reputation
                           3)leg press  3 sets 12 to 10 reputation
                           4)leg extension  3 sets 12 to 10 reputation
                           5)leg curl  3 sets 12 to 10 reputation
                           6)calf raises  3 sets 12 to 10 reputation


THURSDAY , FRIDAY , SATURDAY Repeat respectively
 SUNDAY - Rest
                   

   If you want to loss fat or decrease the body fat percentage i give you a workout plan and diet plan

Workout :
                   
                 In a week every day doing cardio exercise first
                 
                          In cardio exercise first doing warm up  because of warmup your body is ready for the workout.After warmup our schedule is :

1) boxing with jumping
2)15 min trade mil
3)battle rope
4) jumping jacks
5)mountain climber

                         After this Cardio exercise you start muscle building exercise  like chest press,squats,
deadlift, bent over train every muscle twice in a week i give you schedule of muscle building workout
you need to progressive overload and HIIT - High Intensity workout

Muscle Building Schedule :

note - do note take heavy weight take only light weight as you are beginner



 MONDAY - CHEST AND TRICEP
                     
                       CHEST

                      1)Flat bench press    3 sets 12 to 10 reputation
                      2)Incline bench press  3 sets 12 to 10 reputation
                      3)incline fly  3 sets 12 to 10 reputation
                      4)pull over  3 sets 12 to 10 reputation

                      TRICEPS
         
                      1)Triceps push down  3 sets 12 to 10 reputation
                      2)overhead extension  3 sets 12 to 10 reputation
                      3)both arm   3 sets 12 to 10 reputation
                      4)reverse push down  3 sets 12 to 10 reputation

increase weight in every next set


TUESDAY - BACK AND BICEP

                     
                      BACK
                       

                     1)deadlift  3 sets 12 to 10 reputation
                     2)one arm row  3 sets 12 to 10 reputation
                     3)T bar  3 sets 12 to 10 reputation
                     4)let pull down  3 sets 12 to 10 reputation

     
                     BICEP

                     1)barbell curl  3 sets 12 to 10 reputation
                     2)incline curl  3 sets 12 to 10 reputation
                     3)hammer curl  3 sets 12 to 10 reputation
                     4)concentrate curl  3 sets 12 to 10 reputation


WEDNESDAY- SHOULDER AND LEGS 

                           
                           SHOULDER
           

                           1)shoulder press  3 sets 12 to 10 reputation
                           2)letral raises  3 sets 12 to 10 reputation
                           3)bent over  3 sets 12 to 10 reputation
                           4)shrugs  3 sets 12 to 10 reputation


                           LEGS


                           1)Squats  3 sets 12 to 10 reputation
                           2)walking lungis  3 sets 12 to 10 reputation
                           3)leg press  3 sets 12 to 10 reputation
                           4)leg extension  3 sets 12 to 10 reputation
                           5)leg curl  3 sets 12 to 10 reputation
                           6)calf raises  3 sets 12 to 10 reputation


THURSDAY , FRIDAY , SATURDAY Repeat respectively
 SUNDAY - Rest
                   
 

Routine for healthy lifestyle :



Do exercise  daily for 45 min like cycling , running , gym etc
After exercise stretching is necessary


Find your healthy lifestyle in your kitchen.