Training Protocol

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Beginners Guide
Exercises (Circuit Training) Reps Sets Rest Set 1 weight Set 2 weight
Free Squats 20 2 2-5 mins Body Weight Body Weight
Push Ups 10 2 2-5 mins Body Weight Body Weight
Pull Ups 8 2 2-5 mins Body Weight Body Weight
Triceps Dips 12 2 2-5 mins Body Weight Body Weight
Shoulder external rotation 10 2 2-5 mins 2lbs 2lbs
Shoulder internal rotation 10 2 2-5 mins 2lbs 2lbs
Lateral Raise 10 2 2-5 mins 10lbs 10lbs
Dumbbell Incline Chest Press 12 2 2-5 mins 15lbs 15lbs
Pec flys 12 2 2-5 mins 30lbs 30lbs
Bent over Dumbbell rowing 10 2 2-5 mins 15lbs 15lbs
Lat pull down reverse grip 12 2 2-5 mins 40lbs 40lbs
Seated Biceps 10 2 2-5 mins 15lbs 15lbs
Overhead Tricep extension 10 2 2-5 mins 10lbs 10lbs
Leg Press 10 2 2-5 mins 70lbs 70lbs
Leg Extension 10 2 2-5 mins 40lbs 40lbs
skipping 150 2 Body Weight Body Weight
Stretches 20sec each muscle

[/vc_column_text][/vc_tta_section][vc_tta_section title=”Intermediate Guide” tab_id=”guide-2″][vc_column_text]

Intermediate Guide
Exercises (Circuit Training) Reps Sets Rest Set 1 weight Set 2 weight
Incline DB chest press 10 2 30sec 40% of 1RM 80% of 1RM
Flat BB Bench Press 10 2 30sec 40% of 1RM 80% of 1RM
Incline cable flys 10 2 30sec 40% of 1RM 80% of 1RM
Lateral DB raise 10 2 30sec 40% of 1RM 80% of 1RM
Shoulder DB press 10 2 30sec 40% of 1RM 80% of 1RM
Tricep Push Down 10 2 2-5 mins 40% of 1RM 80% of 1RM
One arm Kick back 10 2 30sec 40% of 1RM 80% of 1RM
Seated DB bicep curl 10 2 30sec 40% of 1RM 80% of 1RM
Seated DB Hammer Curl 10 2 30sec 40% of 1RM 80% of 1RM
Lat pull Down wide grip 10 2 30sec 40% of 1RM 80% of 1RM
Lat pull Down close grip 12 2 2-5 mins 40% of 1RM 80% of 1RM
Cable Rowing 10 2 30sec 40% of 1RM 80% of 1RM
DB Sumo Squat 10 2 30sec 40% of 1RM 80% of 1RM
Leg extension 10 2 30sec 40% of 1RM 80% of 1RM
Leg Curls 10 2 30sec 40% of 1RM 80% of 1RM
Calves Raises 10 2 30sec 40% of 1RM 80% of 1RM
stretches 20sec each muscle


DB stands for Dumbbell
BB Stands for Barbell
1RM Stands for one rep max

[/vc_column_text][/vc_tta_section][vc_tta_section title=”Advance Guide” tab_id=”guide-3″][vc_column_text]

Advance Guide
Exercises (Circuit Training) Reps Sets Rest Set 1 Weight Set 2 Weight Set 3 Weight
Incline BB chest press 10 3 30sec 40% of 1RM 60% of 1RM 80% of 1RM
Decline DB Bench Press 10 3 30sec 40% of 1RM 60% of 1RM 80% of 1RM
Incline cable flys 10 3 30sec 40% of 1RM 60% of 1RM 80% of 1RM
Lateral Cable raise 10 3 30sec 40% of 1RM 60% of 1RM 80% of 1RM
Shoulder DB press 10 3 30sec 40% of 1RM 60% of 1RM 80% of 1RM
Tricep Push Down 10 3 30sec 40% of 1RM 60% of 1RM 80% of 1RM
Skull Crush 10 3 30sec 40% of 1RM 60% of 1RM 80% of 1RM
Seated BB bicep curl 10 3 30sec 40% of 1RM 60% of 1RM 80% of 1RM
Seated Preacher Curl 10 3 30sec 40% of 1RM 60% of 1RM 80% of 1RM
Lat pull Down wide grip 10 3 30sec 40% of 1RM 60% of 1RM 80% of 1RM
Lat pull Down close grip 10 3 30sec 40% of 1RM 60% of 1RM 80% of 1RM
Cable Rowing 10 3 30sec 40% of 1RM 60% of 1RM 80% of 1RM
Squat on Olympic rod 10 3 30sec 40% of 1RM 60% of 1RM 80% of 1RM
Leg extension 10 3 30sec 40% of 1RM 60% of 1RM 80% of 1RM
Leg Curls 10 3 30sec 40% of 1RM 60% of 1RM 80% of 1RM
Calves Raises 10 3 30sec 40% of 1RM 60% of 1RM 80% of 1RM
Stretches 20sec each muscle


DB stands for Dumbbell
BB Stands for Barbell
1RM Stands for one rep max

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