- 5 minutes of light cardio (treadmill, cycling, or jump rope)
- Dynamic stretching: leg swings, arm circles, torso twists
- 1-2 warm-up sets of your first exercise at lower weight
| Exercise | Sets & Reps | Tempo | Weight | Target Muscle |
|---|---|---|---|---|
| Barbell Bench Press | 4 sets, 8-12 reps | 2-1-1 | 75% effort | Chest |
| Incline Dumbbell Press | 3 sets, 8-12 reps | 2-1-1 | 75% effort | Upper Chest |
| Overhead Dumbbell Shoulder Press | 4 sets, 8-12 reps | 2-1-1 | 70% effort | Shoulders |
| Lateral Raises | 3 sets, 12-15 reps | 2-1-1 | 60% effort | Side Deltoids |
| Tricep Dips | 4 sets, 8-12 reps | 2-0-1 | Bodyweight | Triceps |
| Tricep Rope Pushdowns | 3 sets, 10-15 reps | 2-1-1 | 60% effort | Triceps |
| Exercise | Sets & Reps | Tempo | Weight | Target Muscle |
|---|---|---|---|---|
| Pull-Ups | 4 sets, 8-12 reps | 2-1-1 | Bodyweight | Lats, Biceps |
| Barbell Deadlift | 4 sets, 6-10 reps | 3-1-1 | 85% effort | Lower Back, Hamstrings |
| Seated Cable Rows | 3 sets, 10-12 reps | 2-1-1 | 75% effort | Middle Back |
| Lat Pulldowns | 3 sets, 10-12 reps | 2-1-1 | 75% effort | Lats |
| Barbell Bicep Curls | 4 sets, 8-12 reps | 2-1-1 | 70% effort | Biceps |
| Hammer Curls | 3 sets, 10-12 reps | 2-1-1 | 70% effort | Biceps, Forearms |
| Exercise | Sets & Reps | Tempo | Weight | Target Muscle |
|---|---|---|---|---|
| Barbell Squats | 4 sets, 8-12 reps | 3-1-1 | 75% effort | Quads, Glutes |
| Leg Press | 3 sets, 10-12 reps | 2-1-1 | 80% effort | Quads |
| Walking Lunges | 3 sets, 10-12 reps (each leg) | 2-1-1 | Bodyweight | Quads, Hamstrings, Glutes |
| Romanian Deadlifts | 4 sets, 8-10 reps | 3-1-1 | 75% effort | Hamstrings, Glutes |
| Leg Curls | 3 sets, 10-12 reps | 2-1-1 | 65% effort | Hamstrings |
| Standing Calf Raises | 4 sets, 12-15 reps | 2-1-1 | Bodyweight | Calves |
| Meal | Items | Calories | Protein | Fats | Carbs |
|---|---|---|---|---|---|
| Morning Before Gym | Luke warm water, Fistful of dry fruits (Almonds, Cashews), Oats with milk (75 gm oats, 250 ml milk), 1 Banana | 590 | 19g | 17g | 80g |
| Morning After Gym | 5 gm Creatine, 30 gm whey protein, 1 Banana or dates | 210 | 25g | 1g | 34g |
| Lunch | 2 Roti, 1 plate salad, 1 katori daal, 1 katori dahi, Paneer or Soybean sabji (100-150 gm) | 680 | 35g | 28g | 75g |
| Evening | 30 gm whey protein, Handful of nuts (almonds/walnuts) | 270 | 30g | 13g | 2g |
| Dinner | 2 Roti, 1 plate salad, 1 katori daal, 1 katori dahi, Paneer or Soybean sabji (100-150 gm) | 680 | 35g | 28g | 75g |