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Gym workout | makes you healthy and fitness. |

The Gym workout is also known as a gymnasium. It’s has a big room or a big space. There are many types of equipment available in the gym which make you fit.

Q. How to start a proper days workout?

To make a proper fitness you should follow the days step by step:-

1. Chest days
• Bench press 

Sets:- 3×15, 10, 5 each minute take a rest 1 minute. Keep hand straight don’t bend them and take in the centre while doing.

• Decline push-ups

Sets:- 3×20 keep back straight and look front. In every step take a break. According to your weight, you should pick equipment.

• Chest press

Sets:- 3×20(10KG), 15, 10(5KG) keep back straight

• Dumbbell pullover

Sets:- 1×1 it’s normal.

• Incline dumbbell press

Sets:- 3 or 4 × 10 always keep chest up

• Chest dips

sets:- 3×20 back and hand straight while up and down.

• Cable crossover

Sets:- 3×10

• Press-ups

Sets:- 3×20 don’t touch your chest to the ground

2. Shoulder days

• DB- Rent over lateral raise

Sets:- 3×10 don’t bend completely

• Cable one-arm lateral raise

Sets:- 3×10 back straight

• DD-military press

Sets:- 3×15 up to mid (up-down)

• Cable face pull

Sets:- 3×10, 15 Pullover head

• Seated DB-lateral raise

Sets:- 3×20 Back straight

• Plate front raise

Sets:- 3×10

3. Back days

• Pull-ups and chin-ups

Sets:- 3×20

• Deadlift (sumo)

Sets:- 3×20 don’t bend your back

• Lat pulldown

Sets:- 3×15 chest front

• Bend over dumbbell rows

Sets:- 3×20 lower to upper

• Barbell rows

Sets:- 3×10 back straight

• Upright rows

Sets:- 3×20 Down to till chest

4. Biceps day

• Incline DB curl

Sets:- 3×10 pressure on biceps

• EZ bar curl

Sets:- 3×20

• Cable curls

Sets:- 3×20

• DB preachers curl

Gym workout

Sets:- 3×20 leg to join

5. Tricep

• overhead dumbbells extension

Gym workout

Sets:- 3×20, 15, 5

• overhead rope extension

Gym workout

Sets:- 3×20 back straight.

• Close gripe bench press

Gym workout

Sets:- 3×10, 15, 5

• Rope pulldown

Gym workout

Sets:- 3×20 back straight

• Skull crusher

Gym workout

Sets:- 3 ×20 back curve

• Straight bar pull-downs

Gym workout

Sets:- 3×20 back lightly bend

6. Legs day

• Calf raise

Gym workout

Sets:- 3×30 Take a break 5 mins

• Front squats

Gym workout

Sets:- 3 ×10 don’t join your knee entirely

• Deadlifts

Sets:- 3×20 your this equipment should be in a straight line.

• Leg extension

Sets:- 3×30 same as calf raise

• Hack squats

Gym workout

Sets:- 3×30 same as leg extension

• Calf raise the standing

Gym workout

Sets:- one is also easy

7. ABS Day

• Cable knee crunch

Gym workout

Sets:- 3×20 bend full down with straight back

• DB side bend

Gym workout

Sets:- 3×20

• Wheel rollout

Gym workout

Sets:- 3×20 keep your hand and leg straight.

• Cable twist

Gym workout

Sets:- 3×20 Only the upper side should be twisted and hand straight.

• Front plank

Gym workout

Sets:- 3×1 or 2 mins Back straight

• Hanging legs raise

Gym workout

Sets:- 3×10 legs in the air

Q. What is the best age to do gym?( Gym workout)

According to fitness( Gym workout ) the best age is 17 to 18 because at this age we start growing up and we can achieve without any problems. It can operate to stay fit and slim strong muscles and healthy.

Q. What will be the diet for Gym?( Gym workout)

To make a proper gym diet here are some tips for you:-

• Early morning: – 4-5 Almonds/ Walnuts

• Breakfast : – 2 eggs + Oats -30 gm ( 2 TBSP) + 150 ml milk

• Mid morning : – 8-10 Almond + peanut / kajus -5-10 + green tea (1 cup)

• Lunch : – 2 eggs / 100 gm chicken / 100 gm mutton / 100 gm fish / 100 gm paneer +
1 bowl vegetables ( 100 gm – bhaji) + 1 Bowl salad (100 gm) + 1 bowl rice (30 gm ) + 1 vaati dal (15 gm ) / 1-1/2 bowl ( dal kichdi) (45 gm) / chicken pulav / chicken biryani (45 gm rice ) (1-1/2 bowl rice) + curd – 50 gm

• Snacks : – 1/2 scoop whey + 1 bowl sprouts / 1 bowl poha / 1 bowl oats ( masala) / 2 besan chilla / 1 dosa / 1 uttapa + chutney (1 TBSP oil )

• Dinner – 2 Whole eggs / 100 gm chicken ( boneless ) / 100-150 gm paneer ( try avoid ) + 1 salad ( Big bowl ) + 1 Home made soup / Can also make Chicken / egg salad ( Add- olive oil, Mayo , chutney , vinegar , mustard, herbs )

• Note – Compulsory Water consumption – 5 litres.
• Supplements: –
• Fish oil – any time in the day
• Best casual, casual – before a workout
• Even – post-workout
• Emcee – post-workout / lemon water.
• CCM – Calcium – early morning ( empty stomach)

Add Oil 1 -2 TBSP in your regular cooking in every meal as per quantity don’t exceed.

Never consume coffee and calcium together.

Don’t consume sugar / jaggery / sugar cane / honey .
Don’t consume processed food containing sugars.

• Vegetables in salad –
Calcium , tomato , cucumber, carrot, cabbage , onion etc. ( Raw – uncooked )

Consume full egg always.

Consume coconut oil / olive oil / ghee / butter

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