Training Protocol
[vc_row][vc_column][vc_tta_tabs][vc_tta_section title=”Beginners Guide” tab_id=”guide-1″][vc_column_text]
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]
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]
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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