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I workout six days a week, concentrating on different muscle groups every day. Here’s a list of all the exercises I follow:

Monday: Chest Day.

Exercise 1- Inclined Dumbell Press

10sets total.

Increase weights in first 5 sets.

Max out 3 sets.

Decrease weights in next two sets.

Minimum 5 , Maximum 20 reps in one set.

Exercise 2- Inclined Dumbell Fly

5 sets total.

Increase weights in first 3 sets.

Max out 2 sets.

Last 2 sets are drop sets ( Atleast from 3 Weights).

Minimum 7, Maximum 30 reps in one set.

Note- Exercise 1 and 2 in supersets.

Exercise 3 – Declined Bench Press

8 sets total.

Increase weights in first 4 sets.

Max out in 3 sets.

Decrease weights in last two sets.

Minimum 7, Maximum 30 reps in one set.

Exercise 4- Peck Deck Fly

5 Sets with increase in weight in each set.

Minimum 10 to Maximum 30 reps in one set.

Last set is drop set

Exercise 5- Cable Fly Low

5 Sets with increase in weight in each set.

Minimum 10 to Maximum 30 reps in one set.

Last set is drop set

Exercise 6- Cable Fly Bent Over

5 Set with increase in weight in each set.

Minimum 10 to Maximum 30 reps in one set.

Last 2 sets are drop sets.

Note: Exercise 5 and 6 in supersets

Exercise 7- Cable High

5 Set with increase in weight in each set.

Minimum 10 to Maximum 30 reps in one set.

Last two sets are drop sets.

Exercise 8- Standing high dumbell Fly

5 Set with increase in weight in each set.

Minimum 10 to Maximum 30 reps in one set.

Last two sets are dropsets.

Exercise 9- Benchpress normal

3-5 sets with increase in weight in each set.

Minimum 10 to Maximum 30 reps in one set.

Exercise 10- Legraised Normal Bench press.

3-5 sets with increase in weight in each set.

Minimum 10 to Maximum 30 reps in one set.

Proper Stretching at the end.

20 Minutes HIIT at the end.

Tuesday

Exercise 1- Deadlift

100-200 reps.

Exercise 2- Bent over rowing

3-5 sets with increase in weight in each set.

Minimum 10 to Maximum 30 reps in one set.

Exercise 3- Lat Pull Down

3-5 sets with increase in weight in each set.

Minimum 10 to Maximum 30 reps in one set.

Exercise 4- Reverse grip lat pull down

3-5 sets with increase in weight in each set.

Minimum 10 to Maximum 30 reps in one set.

Exercise 5- Seated Rowing

Exercise 6- Cable seated Rowing

3-5 sets with increase in weight in each set.

Minimum 10 to Maximum 30 reps in one set.

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