WORKOUT:-

Morning 5:20 am wakeup

5:45 am running 4 km
Home roping 100*2(add 50*1 per week) 6:30 am
Gym 7:00 am – 8:15 am
(upper body & core ; lower body & core ) {sun– cardio}
Breakfast
COLLEGE 9:00 am – 4:00 pm
Lunch 12:00 pm – 1:00 pm
5:45 pm – 7 :15 pm Takewondo
Dinner 8:00 – 8:40 (BTWn)
STUDY 9:00 pm -10:30 pm
SLEEP – 10:30 pm – 5:20 am
GYM :
Upper body :
Chest -3 ; shoulder -2 ; tricep -2 ; back -3; bicep -2 .
Chest : side flyes *3 ; incline DB *3 ; flat DB *3 ; {opp}
[decline DB *3]
Shoulder : overhead press *3 ; side lateral *3
Tricep : overhead *3 ; rope pulldown *3
Back : wide grip *3 ; pull over *3 ; lower back *3
Bicep : normal curls *3 ; hammer & super set *2

Lower body :
Thighs ; hamstring ; caves ; core ;
100 squats [25*4][+50 per week ]
50 side site ups [25*2][+25 per week ]
50 Lunge [25*2][+25 per week ]
100 Hamstring [25*4][+50 per week ]
Standing caves 50 [25*2] & sitting 50 [25*2]
[+25 per week ]
Core : plank [1 min *2] [+0.30s per week] ; abs 30
[+20 per week ] ;60’30’ degree hold*2 [10s] [+1set ]
FOOD :
Wakeup 10- dry fruit each
Breakfast : [ 1 scoop whey ; 1 black coffee ]
1) oats (60g) , ½ L milk , 2 fruits , 5 dry fruit
2) sprouts (100g) , ½ L milk , 5 dry fruit
3) 3egg roll , 2 boil egg , 5dry fruits
Lunch : 1) panner salad + dahi
2) 3methi parathe + taak
3) 3boiled egg roll +salad + taak
4) panner roll + salad + taak
5) green leafy vegetable +2 chapati + taak + salad
6) panner pulav + dahi
7) palak panner roll + salad + taak
Dinner : [ before ½ hr 1 scoop whey ]
1) boiled chicken + 2 roti + salad
2) panner pulav + dahi
3) 4 egg rice + viggies
4) soya chunk kebab + 2 roti +dahi
5) dal + 3 roti + rice + salad
6) chicken + 1 roti + rice
7) chiken wrap