MONDAY TUESDAY WEDNWSDAY

BARBELL BENCH PRESS 3*12- DEADLIFT 3*8-10 BARBELL SQUAT 3*12-15

15
INCLINE DUMBELL PRESS BARBELL ROW 4*12-15 HACK SQUAT 3*10-12
3*10-12
DECLINE BARBELL PRESS 3*8- LAT PULLDOWN 3*15-20 LEG PRESS 3*12-15
10
INCLINE FLYES 3*12-15 DUMBELL ROW 3*12-15 LEG EXTENSION 3*15-20

CABLE CROSSOVER 4*12 CHINUPS 3*8-10 LEG CURL 3*12-15

DUMBELL SHOULDER PRESS BARBELL CURL 3*15-20 LUNGES 3*10-12

3*12-15
DUMBELL LATERAL RAISE CABLE CURL 3*15-20 STANDING CALF RAISES 3*12-
3*12-15 15
DUMBELL SHRUG 3*12-15 INCLINE DUMBELL CURL 3*12- RUSSIAN TWIST 3*30
15
CLOSE GRIP BENCH PRESS REVERSE BARBELL CURL 3*12- PLANK 3*30 SEC
3*12-15 15
TRICEP PUSHDOWN 3*15-20 HAMMER CURL 3*12-15 SIDE PLANK 3*30 SEC

SIT UP 3*15-20 WRIST CURL 3*12-15

LEG RAISES 3*12-15 BACK EXTENSION 3*12-15

SUPERMAN 3*20 SEC

THURSDAY FRIDAY SATURDAY

INCLINE BENCH PRESS 3*12-15 PULLUPS 3*8-10 FRONT SQUAT 3*12-15

FLAT DUMBELL PRESS 3*12-15
DIPS 3*8-10
DUMBELL PULLOVER 3*12-15
INCLINE DUMBELL ROW 4*12- SPLIT SQUAT 3*10-12
15
REVERSE LAT PULLDOWN LEG PRESS 3*12-15
3*15-20
SEATED ROW 3*12-15 LEG EXTENSION 3*15-20

MACHINE FLYES 4*15-20 STRAIGHT ARM PULLDOWN LEG CURL 3*12-15

3*8-10
BARBELL SHOULDER PRESS PREACHER CURL 3*12-15 ROMANIAN DEADLIFT 3*10-12
3*10-12
UPRIGHT ROW 3*12-15 SEATED BARBELL CURL 3*10- STANDING CALF RAISES 3*12-
12 15
REAR DELT FLY 3*12-15 SPIDER CURL 3*12-15 RUSSIAN TWIST 3*30

LYING TRICEPS EXTE. 3*12-15 CONCENTRATION CURL 3*12- WOODCHOPPER 3*15

15
ROPE TRICEP PUSHDOWN SUITCASE CURL 3*10-12 PLANK 3*30 SEC
3*15-20
REVERSE TRICEP PUSHDOWN WRIST CURL REVERSE 3*12-15 SIDE PLANK 3*30 SEC
3*15-20
ROPE CRUNCH 3*15-20 BACK EXTENSION 3*12-15

DECLINE CRUNCH 3*12-15 SUPERMAN 3*20 SEC

 MONDAY TUESDAY WEDNWSDAY

BARBELL BENCH PRESS 6*5 DUMBELL BENCH PRESS 6*5 CABLE CROSSOVER 6*5

BARBELL ROW 6*5 REVERSE LAT PULLDOWN 6*5 STRAIGHT ARM PULLDOWN
6*5
DEADLIFT 6*5 BARBELL SQUAT 6*5 LEG PRESS 6*5

BARBELL SHOULDER PRESS DUMBELL UPRIGHT ROW 6*5 FACE PULL 6*5
6*5
BARBELL SHRUG 6*5 DUMBELL SHRUG 6*5 CABLE SHRUGS 6*5

STANDING CALF RAISES 6*5 SEATED CALF RAISES 6*5 LEG PRESS CALF RAISE 6*5

CLOSE GRIP BENCH PRESS 6*5 DUMBELL SHOULDER PRESS TRICEP PUSHDOWN 6*5
6*5
BARBELL CURL 6*5 DUMBELL TRICEPS EXTE 6*5 CABLE BICEP CURL 6*5

WRIST CURL 6*5 INCLINE DUMBELL CURL 6*5 WRIST CURL 6*5

WEIGHTED CRUNCHES 6*15 REVERSE WRIST CURL 6*5 ROPE CRUNCH 6*15

THURSDAY FRIDAY SATURDAY

DECLINE BENCH PRESS 6*5 INCLINE DUMBELL PRESS 6*5 DIPS 6*5

CABLE ROW 6*5 STRAIGHT ARM PULLDOWN PULL UP 6*5

6*5
STEP UP 6*5 ROMANIAN DEADLIFT 6*5 SQUAT 6*5

DUMBELL SHOULDER PRESS MACHINE UPRIGHT ROW 6*5 DUMBELL LATERAL RAISE
6*5 6*5
BEHIND BARBELL SHRUG 6*5 MACHINE SHRUG 6*5 FACE PULL 6*5

SEATED CALF RAISES 6*5 STANDING CALF RAISES 6*5 LEG EXTENSION 6*5

LYING DUMBELL TRICEPS CABLE OVERHEAD TRICEPS TRICEP PUSHDOWN 6*5

EXTE 6*5 EX 6*5
CONCENTRATION CURL 6*5 CABLE BICEP CURL 6*5 DUMBELL BICEP CURL 6*5

REVERSE WRIST CURL 6*5 WRIST CURL 6*5 WRIST CURL 6*5

WEIGHTED CRUNCHES 6*15 OBLIQUE CRUNCH 6*15 ROPE CRUNCH 6*15

 MONDAY
BARBELL BENCH PRESS 3*7-8
SS
DUMBELL FLY 3*17-20
INCLINE DUMBELL FLY 3*17-20
SS
INCLINE DUMBELL PRESS 3*7-8
PUSH UP 8*20
SS
JUMPING JACK 8*20 SEC DUMBELL ROMANIAN DEAD.
SHOULDER DUMBELL PRESS 3*7-8
SS
DUMBELL LATERAL RAISE 3*17-20
BENT OVER FLY 3*17-20 MACHINE CALF PRESS 3*8-10
SS
DUMBELL UPRIGHT ROW 3*7-8
DUMBELL SWING 8*20 SEC
SS
DUMBELL SQUAT RAISE 8*20 SEC MOUNTAIN CLIMBER 8*20 SEC
CLOSE GRIP BENCH PRESS 3*7-8
SS
LYING TRICEP EXTE. 3*17-20
TRICEP PUSHDOWN 2*17-20
SS
CABLE TRICEP EXTE. 2*7-8
BURPEE 8*20 SEC
SS
MOUNTAIN CLIMBER 8*20 SEC
TUESDAY WEDNWSDAY
JUMP SQUAT 3*5-6 BENT OVER BARB.ROW 3*7-8
SS SS
LEG EXTE. 3*17-20 REVERSE GRIP BARB.ROW
3*17-20
FRONT SQUAT 3*17-20 STRAIGHT ARM PULLDOWN
SS 3*17-20
SQUAT 3*7-8 SS
WIDE GRIP PULLDOWN 3*7-8
LYING LEG CURL 3*17-20 DUMBELL SWING 8*20
SS SS
STEP UP 8*20 SEC
3*7-8
SQUAT 8*20 BARBELL SHRUG 3*7-8
SS SS
DUMBELL SWING 8*20 SEC BEHIND BARBELL SHRUG
3*17-20
DUMBELL SQUAT RAISE 8*20
SS SS
ONE LEG CALF PRESS 3*20 BENCH HOP OVRS 8*20 SEC
DUMBELL LUNGE 8*20 SEC SEATED BARBELL CURL 2*7-8
SS SS
STANDING BARB CURL 2*17-20
HANGING LEG RAISE 3*15 PRONE INCLI. DUMB CURL
SS 2*17-20
OBLIQUE CRUNCH 3*15 SS
INCLINE DUMBELL CURL 2*7-8
CRUNCH 8*20 SEC BARBELL WRIST CURL 2*7-8
SS SS
WOODCHOPPER 8*20 SEC REVERS WRIST CURL 2*17-20
BURPEE 8*20 SEC
SS
MOUNTAIN CLIMBER 8*20 SEC

THURSDAY FRIDAY SATURDAY

INCLINE BENCH PRESS 3*7-8 SQUAT 3*7-8
SS SS
INCLINE DUMBELL FLY 3*17-20 LUNGE 3*17-20
CROSSOVER LOW 3*17-20 ONE LEG PRESS 3*17-20
SS SS
CROSSOVER HIGH 3*7-8 LEG PRESS 3*7-8
PUSH UP 8*20 DEADLIFT 3*7-8
SS SS
JUMPING JACK 8*20 SEC DUMB ROMANIAN DEAD. 3*17-
20
BARBELL SHOULDER PRESS 3*7-8 SQUAT 8*20 BEHIND BARBELL SHRUG 3*7-8
SS SS
UPRIGHT ROW 3*17-20 DUMBELL SWING 8*20 SEC
REAR DELT RAISE 3*17-20 SEATED CALF PRESS 3*15
SS SS
CABLE LATERAL RAISE 3*7-8 ONE LEG CALF PRESS 3*17-20
DUMBELL SWING 8*20 SEC LUNGE 8*20 SEC STANDING BARBELL CURL 2*7-
SS SS
DUMBELL SQUAT RAISE 8*20 SEC MOUNTAIN CLIMBER 8*20 SEC
LYING TRICEP EXTE. 3*7-8 ROPE CRUNCH 3*10
WIDE GRIP PULLDOWN 3*7-8
SS
REVERSE GRIP PULLDOWN
3*17-20
STRAIGHT ARM PULLDOWN
3*17-20
SS
STANDING LAT PULLDOWN
3*7-8
DUMBELL SWING 8*20
SS
STEP UP 8*20 SEC
SS
BARBELL SHRUG 3*17-20
DUMBELL SQUAT RAISE 8*20
SS
BENCH HOP OVRS 8*20 SEC
8
SS
PREACHER CURL 2*17-20
INCLINE DUMB CURL 2*17-20
 SS SS SS
BENCH DIP 3*17-20 OBLIQUE CRUNCH 3*15 DUMBELL CURL 2*7-8
REVERSE TRICEP PUSHDOWN 3*17- REVERSE CRUNCH 8*20 SEC REVERSE DUMB WRIST CURL
20 SS 2*7-8
SS WOODCHOPPER 8*20 SEC SS
TRICEP PUSHDOWN 3*7-8 REVERS DUM WRIST CURL
2*17-20
JUMPING JACK 8*20 SEC JUMPING JACKS 8*20 SEC
SS SS
MOUNTAIN CLIMBER 8*20 SEC MOUNTAIN CLIMBER 8*20 SEC

WEIGHT GAIN DIET

WARM WATER + LEMON
6:00 AM
1 SPOON MULETHI POWDER

5 PENKHAJUR
2 ACROD
7:00 AM
1 BANANA
1 GLASS MILK
OATS OR DALIYA 50 G
2 EGGS
8:30 AM
SOYABEAN CHUNKS 30 G
KALA CHANA 30 G
2 BOILED POTATO
PEANUT 20 G 10 AM
FUTANA 20 G

CHICKEN OR PANEER 150 G

RICE & DAL 200 G LUNCH
BEETROOT 1/2

PEANUT BUTTER 2 SPOON BEFORE WORKOUT

2 BROWN BREAD OR ROTI OR
1 BANANA 3 PM

200 G RICE AFTER WORKOUT

WHEY PROTEIN 30 G OR 5 EGG OR
WHITES 6 PM
CHICKEN OR PANEER 150 G
4 ROTI DINNER
1 SABJI
ASHWAGANDHA 1 SPOON
KISSMISS 5
BEFOR SLEEP
BADAM 8
MILK 1 GLASS