Beginners Guide Chapters
[vc_row][vc_column][vc_tta_tabs][vc_tta_section title=”Chapter 1″ tab_id=”chapter-1″][vc_column_text]
Exercises (Circuit Training) | Reps | Sets | Rest | weight |
---|---|---|---|---|
Free Squats | 20 | 2 | 2-5 mins | Body Weight |
Push Ups | 20 | 2 | 2-5 mins | Body Weight |
Pull Ups | 20 | 2 | 2-5 mins | Body Weight |
Triceps Dips | 20 | 2 | 2-5 mins | Body Weight |
Shoulder external rotation | 10 | 2 | 2-5 mins | 2lbs |
Shoulder internal rotation | 10 | 2 | 2-5 mins | 2lbs |
Overhead Dumbbell Press | 10 | 2 | 2-5 mins | 10lbs |
Dumbbell Bench Press (Flat) | 10 | 2 | 2-5 mins | 15lbs |
Lat pull Down | 15 | 2 | 2-5 mins | 40lbs |
Seated Rowing | 15 | 2 | 2-5 mins | 50lbs |
Dumbbell Biceps Curl | 12 | 2 | 2-5 mins | 10lbs |
Cable Push Down | 12 | 2 | 2-5 mins | 30lbs |
Leg Press | 10 | 2 | 2-5 mins | 50lbs |
Leg Extension | 10 | 2 | 2-5 mins | 30lbs |
Skipping | 100 | 2 | 2-5 mins | Body Weight |
[/vc_column_text][/vc_tta_section][vc_tta_section title=”Chapter 2″ tab_id=”chapter-2″][vc_column_text]
Exercises (Circuit Training) | Reps | Sets | Rest | weight |
---|---|---|---|---|
Free Squats | 20 | 2 | 2-5 mins | Body Weight |
Push Ups | 20 | 2 | 2-5 mins | Body Weight |
Pull Ups | 20 | 2 | 2-5 mins | Body Weight |
Triceps Dips | 20 | 2 | 2-5 mins | Body Weight |
Shoulder external rotation | 10 | 2 | 2-5 mins | 2lbs |
Shoulder internal rotation | 10 | 2 | 2-5 mins | 2lbs |
Lateral Raise | 12 | 2 | 2-5 mins | 10lbs |
Dumbbell Incline Chest Press | 12 | 2 | 15lbs | |
Pec flys | 12 | 2 | 2-5 mins | 30lbs |
Bent over Dumbbell rowing | 10 | 2 | 2-5 mins | 15lbs |
Lat pull down reverse grip | 12 | 2 | 2-5 mins | 40lbs |
Seated Biceps | 10 | 2 | 2-5 mins | 15lbs |
Overhead Tricep extension | 10 | 2 | 2-5 mins | 10lbs |
Leg Press | 10 | 2 | 2-5 mins | 70lbs |
Leg Extension | 10 | 2 | 2-5 mins | 40lbs |
Skipping | 150 | 2 | Body Weight |
[/vc_column_text][/vc_tta_section][vc_tta_section title=”Chapter 3″ tab_id=”chapter-3″][vc_column_text]
Exercises (Circuit Training) | Reps | Sets | Rest | weight |
---|---|---|---|---|
Free Squats | 20 | 2 | 2-5 mins | Body Weight |
Push Ups | 20 | 2 | 2-5 mins | Body Weight |
Pull Ups | 20 | 2 | 2-5 mins | Body Weight |
Triceps Dips | 20 | 2 | 2-5 mins | Body Weight |
Shoulder external rotation | 10 | 2 | 2-5 mins | 2lbs |
Shoulder internal rotation | 10 | 2 | 2-5 mins | 2lbs |
Decline Bench Press | 10 | 2 | 15lbs | |
Flat Cable flys | 10 | 2 | 20lbs | |
V handle lat pull | 10 | 2 | 50lbs | |
One arm Rowing | 10 | 2 | 20lbs | |
Front Dumbbell Raise | 15 | 2 | 10lbs | |
Dumbbell Shrugs | 20 | 2 | 25lbs | |
Preacher Bicep Curls | 12 | 2 | 15lbs | |
One arm Tricep Extension | 12 | 2 | 10lbs | |
Leg Press | 15 | 2 | 80lbs | |
Leg Extension | 12 | 2 | 40lbs | |
Skipping | 200 | Body Weight |
[/vc_column_text][/vc_tta_section][vc_tta_section title=”Chapter 4″ tab_id=”chapter-4″][vc_column_text]
Exercises (Circuit Training) | Reps | Sets | Rest | weight |
---|---|---|---|---|
Free Squats | 20 | 2 | 2-5 mins | Body Weight |
Push Ups | 20 | 2 | 2-5 mins | Body Weight |
Pull Ups | 20 | 2 | 2-5 mins | Body Weight |
Triceps Dips | 20 | 2 | 2-5 mins | Body Weight |
Shoulder external rotation | 10 | 2 | 2-5 mins | 2lbs |
Shoulder internal rotation | 10 | 2 | 2-5 mins | 2lbs |
Hex Grip Dumbbell Chest Press | 12 | 2 | 15lbs | |
Decline Cable Flys | 12 | 2 | 20lbs | |
Arnold Shoulder Press | 12 | 2 | 15lbs | |
Lateral Raise | 12 | 2 | 10lbs | |
Reverse Flys | 10 | 2 | 20lbs | |
Seated Rowing | 15 | 2 | 50lbs | |
Deadlift | 15 | 2 | Olympic Bar | |
Cable Bicep Curl | 12 | 2 | 30lbs | |
Cable Bicep Curl | 12 | 2 | 40lbs | |
Leg Press | 15 | 2 | 80lbs | |
Leg Extension | 15 | 2 | 40lbs | |
Skipping | 200 | Body Weight |
[/vc_column_text][/vc_tta_section][vc_tta_section title=”Chapter 5″ tab_id=”chapter-5″][vc_column_text]
Exercises (Circuit Training) | Reps | Sets | Rest | weight |
---|---|---|---|---|
Free Squats | 20 | 2 | 2-5 mins | Body Weight |
Push Ups | 20 | 2 | 2-5 mins | Body Weight |
Pull Ups | 20 | 2 | 2-5 mins | Body Weight |
Triceps Dips | 20 | 2 | 2-5 mins | Body Weight |
Shoulder external rotation | 10 | 2 | 2-5 mins | 2lbs |
Shoulder internal rotation | 10 | 2 | 2-5 mins | 2lbs |
Bent Over reverse Raise | 10 | 2 | 2-5 mins | 10lbs |
Dumbbell Shrugs | 12 | 2 | 2-5 mins | 25lbs |
Lat pull Down | 15 | 2 | 2-5 mins | 40lbs |
Barbbell Chest Press | 12 | 2 | 2-5 mins | 15lbs |
Barbbell incline Chest Press | 12 | 2 | 2-5 mins | 15lbs |
Barbell Bent over rowing | 10 | 2 | 2-5 mins | 10lbs |
Dumbbell One arm Rowing | 10 | 2 | 2-5 mins | 25lbs |
Bicep Curl 21 | 21 | 1 | 2-5 mins | 10lbs |
Triceps Push Down | 15 | 2 | 40lbs | |
Leg Press | 10 | 2 | 2-5 mins | 40lbs |
Leg Extension | 12 | 2 | 40lbs |
[/vc_column_text][/vc_tta_section][/vc_tta_tabs][/vc_column][/vc_row][vc_row][vc_column][sv_product_list type=”smart-slider” cats=”buy-whey-protein-online-india, best-weight-mass-gainer-in-india-without-side-effect, pre-workouts” brands=””][/vc_column][/vc_row]