sudhirp's Journal, 05 Jul 24

Repeat Same exercise for Next 3 Days :

Monday: Push
1. Bench Press: 4 sets x 8-10 reps
2. Shoulder Press: 4 sets x 8-10 reps
3. Incline Bench Press: 3 sets x 10-12 reps
4. Dumbbell Flyes: 3 sets x 10-12 reps
5. Triceps Dips: 3 sets x 10-12 reps
6. Lateral Raises: 3 sets x 12-15 reps
7. Abs: Russian Twists: 3 sets x 20 reps (each side)

Tuesday: Pull
1. Deadlifts: 4 sets x 6-8 reps
2. Pull-Ups: 4 sets x max reps
3. Barbell Rows: 4 sets x 8-10 reps
4. Lat Pulldowns: 3 sets x 10-12 reps
5. T-Raises: 3 sets x 12-15 reps
6. Bicep Curls: 3 sets x 10-12 reps
7. Abs: Leg Raises: 3 sets x 12-15 reps

Wednesday: Legs
1. Squats: 4 sets x 8-10 reps
2. Leg Press: 4 sets x 10-12 reps
3. Hamstring Curls: 3 sets x 10-12 reps per leg
4. Leg Curls: 3 sets x 10-12 reps
5. Calf Raises: 4 sets x 12-15 reps
6. Abs: Plank: 3 sets x 30-60 seconds

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1514 kcal

Fat: 57.60g | Prot: 159.93g | Carbs: 78.91g.   Breakfast: Milk (Whole Milk) , Chicken Biryani. Lunch: Onions , Chicken Curry, Chicken Breast. Dinner: Chicken Breast Meat (Roasted, Cooked) . Snacks/Other: Knorr Manchow Soup, Haldiram's Salted Peanuts. more...

2483 kcal

Exercise: Resting - 14 hours and 45 minutes, Sleeping - 8 hours, Gym - 1 hour and 15 minutes. more...