Beginners Guide Chapters

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Beginners Guide Chapter 1
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]

Beginners Guide Chapter 2
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]

Beginners Guide Chapter 3
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]

Beginners Guide Chapter 4
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]

Beginners Guide Chapter 5
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

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