TUESDAY & SATURDAY (For Beginners- less than 1 year of experience in Gym) Forearms/Calves/Abs Exercises Rest Interval WARM UP (IOMINS.) 1. Some Stretching 2. Dynamic Warm-Up Al. Dumbbell Wrist Curls No Rest Take 1 minute rest A2. Deadhangs after A2 and then repeat the circuit 2 more times. B. Standing Calf Raises 45 seconds Cl. Reverse Crunches 20 seconds C2. Knee to Elbow 20 seconds Crunches C3. Russian 20 seconds Twists Take 1 minute rest after Cé and then C4. Plank repeat the chreult 2 more Holds times# For Muscle Building, Weight Gain or Skinny People you do not need to do Cardio. For Fat Loss & Weight Loss, Perform 20-30 minutes of low Intensity Cardio Like Brisk Walking after completing their Workout.TUESDAY: WORKOUT 1 (0-4 Weeks) (For Intermediates- more than 1 year of experience in Gym) Forearms/Calves/Abs Exercises Rest Interval WARM UP (IOMINS.) 1. Some Stretching 2. Dynamic Warm-Up Al. Dumbbell No Rest Wrist Curls A2. Seated Plate Holds 30-45 seconds No Rest 30-45 Take | minute rest after A3 and A3. Deadhangs| seconds | "retin cireuta ‘more times B. Standing Calf Raises 5 45 seconds Cl. Reverse Crunches 20 seconds C2. Knee to Elbow 20 seconds Crunches C3. Russian 20 seconds Twists Take 1 minute rest after Cé and then C4. Plank repeat the chreute 2 more Holds times.+ For Muscle Building, Weight Gain or Skinny People do not need to do Cardio. + For Fat Loss & Weight Loss, perform 20-30 minute of low Intensity Cardio Like Brisk Walking, Cross Trainer or Cycling after completing their Weight Training.Important Notes : + Perform 10 Minutes of Warmup. 5 minutes of Low Intensity Cardio like Brisk Walking and 5 minutes of Dynamic Warmup like Arm Swings, Shoulder Rotations etc. # Make sure you feel each and every rep. All the resps should be in controlled manner and take 2-3 seconds to perform eccentric reps(Negatives). # Try to increase weight or reps every single week. + While performing wrist curls keep you wrists as close to the knees as possible. * After completing your workout perform 10 minutes of stretching or cooldown.