GYMNASIUM

  I have shared the best protein sources you can include in your diet. Protein is not important only for those who indulge in physical activities but for every adult to maintain a healthy lifestyle. Therefore, fulfilling the daily requirement is very important. Here are 6 best foods/ sources which are high in protein and at the same time low in fat and hence can any person can intake these sources. 1. Chicken Breast= 27-30g 2. Green Moong Daal= 24 g & 1.2g 3. Whey Protein = 24g frotien 24g 4. Fish 100g= 24-25g & 8-12g 5. Egg= 5.5g 6. Soya Chunks 100g= 52g & 0.2 g

  Biceps -  Seated Curls Into Hammer Curls 3x 10-12  Incline Seated DB Curls 3x 10-12  Seated DB Curls 3x 10-12  Seated DB Hammer Curls 3x 10-12 🔥Superset: 1A. Plate Curls - 4 x 10 1B. Hammer Curls - 4 x 10 (each arm) ⠀⠀⠀⠀⠀⠀ 2. Barbell Curls - 4 x 10 3. Incline Bench Curls - 3 x 10 ⠀⠀⠀⠀⠀⠀ 🔥Superset: 4A. Close Grip EZ Bar Curls - 3 x 10 4B. Reverse Grip EZ Bar Curls - 3 x 10

  My Top 5 Ab Exercises - 1. Hanging Leg Raise - amrap 2. Dumbbell Oblique Knee Raise - 10-12 total 3. Hanging Single-Leg Oblique Raise - amrap 4. V-Up - amrap 5. Upper Oblique Cable Crunch - 16-20 reps If you want to keep seeing my posts show up on your feed, click the save button for the algorithm Notes: 2-3min rests between same exercises. Start with a very light warm-up set before the sets above. Work up to heaviest weight by about 2nd set. About (beginner: 2-4 reps/advanced: 1-2 reps) from failure each set. Final set of 4, 5, & 6 to failure.

  Triceps Day - 1. Weighted Single Bar Push-Ups - 5 x 15-18 2. Incline Press - 5 x 8-10 3. Lower Chest Dips - 5 x 10-12 4. Rope Tricep Extension - 4 x 15-18 5. Supinated OH Tricep Extension - 4 x 12-15 If you want to keep seeing my posts show up on your feed, click the save button for the algorithm Notes: 1-2 min rests between high-rep exercises. 2-3min rest between low-rep exercises. Start with a very light warm-up set before the sets above. About (beginner: 2-4 reps/advanced: 1-2 reps) from failure each set. Final set of 2, 3, 5 to failure.

  Leg Day: Posterior-Chain Focused 🍑 - 1. Glute-Focused Romanian Deadlifts - 4 x 8-10 (*note: maintain neutral spine, angle toes out, squeeze glutes on concentric) 2. Single-Leg Hamstring-Focused Hip-thrusts - 4 x 10-12 (barbell preferred; the bigger dumbbells were more difficult to use for me) 3. START: High-Bar Squats - 4 x 7-9 4. Mermaid Hamstring Curls - 2 x 10-12, 3 x 18-20 5. Single-Leg Pause-Rep Calf Raises - 2 x 10-12, 3 x 18-20 Notes: High-Bar Squats first, rest in order. 2-3 min rests. One very light warm-up set each exercise before the sets above. Work up to heaviest weight by 2nd/3rd set. About (beginner: 2-4 reps/advanced: 1-2 reps) from failure each set. Final set of 2, 4, 5, to failure)

  Back & Bicep Workout 1. Weighted Wide-Grip Pull-Ups w/ drop set - 5 x 8-10 2. Bent-Over Reverse Fly - 5 x 12-15 3. Single-Arm Row w/ Arms Flared 45 deg- 5 x 10-12 4. Single-Arm Lat Pulldown w/ Lat Crunch - 5 x 12-15 5. Preacher Curl - 2 x 10-12, 3 x 15-18 Notes: 1-2 min rests between high-rep exercises. 2-3min rest between low-rep exercises. Start with a very light warm-up set before the sets above. About (beginner: 2-4 reps/advanced: 1-2 reps) from failure each set. Final set of 3, 4, 5 to failure. My workouts tend to be more volume than optimal for beginner lifters. I make these routines for the purpose of building aesthetics based on the knowledge I’ve gained over the years in what workout splits and exercises I used to build and shape my own body. Each workout is provided with the intention of being a new routine for you in case you’ve hit a plateau in progress with your current routine. In the end, progressive overload is what will drive hypertrophy (muscle gain), and th...

  A shoulder day 1. Hex-Bar Rear-Delt Row - 5 x 10-12 2. Heavy Lateral Raise - 5 x 12-15 3. Head Supported Rear Delt Reverse Fly - 4 x 15-18 4. Arnold Press - 5 x 8-10 5. Reverse Machine Overhead Press- 4 x 15-18 Notes: 1-2 min rests between high-rep exercises. 2-3min rest between low-rep exercises. Start with a very light warm-up set before the sets above. About (beginner: 2-4 reps/advanced: 1-2 reps) from failure each set. Final set of 2, 3, 5 to failure The easiest way to ensure you’re increasing volume is by keeping the exercises of each recurrence of that muscle group a constant (doing the same exercises at each recurrence) in order to eliminate exercise variance as a variable that could affect total volume of work done on that muscle group just by the nature of engaging in different exercises.

  Back Workout 1. Weighted Medium-Grip Pull-Ups - 5 x 8-10 2. Straight Arm Lat Pulldown - 5 x 12-15 3. Bent Over Reverse Fly - 4 x 12-15 4. Machine Low Row - 5 x 8-10 5. Preacher Dumbbell Curl - 5 x 15-18 Notes: 1-2 min rests between high-rep exercises. 2-3min rest between low-rep exercises. Start with a very light warm-up set before the sets above. About (beginner: 2-4 reps/advanced: 1-2 reps) from failure each set. Final set of 2, 4, 5 to failure

  A Chestitties & Tricep Workout - 1. Weighted Medicine Ball Push-Up - 5 x 12-15 2. Incline Dumbbell Press - 5 x 8-10 3. Weighted Dips - 5 x 12-15 4. Incline Squeeze Press - 5 x 15-18 5. Dual Cable Hammer/Underhand Tricep Extension - 5 x 18-20 6. Close-Grip Machine Press Dropset - 3 x 18-20 dropset Click the bell button for me brahs if you support my vids🫶 Notes: 1-2 min rests between high-rep exercises. 2-3min rest between low-rep exercises. Start with a very light warm-up set before the sets above. About (beginner: 2-4 reps/advanced: 1-2 reps) from failure each set. Final set of 4, 5, 6 to failure