Day 6,LEGS,Complete Hypertrophy Workout Routine

So finally,again it's turn for your legs.After finishing legs workout today one should repeat the full routine from

     day one.One can do abs work with any body part but i prefer to do that with legs because working our

     legs puts a lot of pressure on core muscles and after doing legs work it will give you a complete workout.

EXERCISE                                                        SETS                                          REPS

FREE SQUATS                                                  3                                                 20

FRONT SQUATS                                              3                                                 12,10,8

STIFF LEG DEADLIFT                                     3                                                  12,10,8

HACK SQUATS                                                3                                                 12,10,8

LUNGES                                                            3                                                  12,10,8

SUMO SQUATS WITH DB                              3                                                  12,10,8

CALVES                                                            4                                                  20,20,20,20

That's it ...do some abs work after that.

Our next week is for Fat-Loss workouts only.For more information regarding your workouts or 

  questions related to health and fitness email us at:-gauravgulia09@gmail.com or join us at Facebook.........

www.facebook.com/pages/Fitness-Freaks/206275662794458 

PLEASE LEAVE YOUR COMMENTS AND SUGGESTIONS...

Thanks ..

DAY 4:-CHEST AND ARMS

CHEST/BICEPS/TRICEPS
EXERCISE                                                              SETS                                                REPS
INCLINED DB PRESS                                             4                                                    12,10,8,6
FLAT DB PRESS                                                      3                                                    12,10,8
PEC-DECK MACHINE                                           3                                                     15,15,

ALTERNATE DB CURL                                           3                                                     12,10,8
ALT. HAMMER CURL                                             3                                                     12,10,8
LYING CABLE CURLS                                            3                                                     12,10,8
PULLY PUSH DOWN                                              3                                                      12,10,8
SKULL CRUSHER                                                   3                                                       12,10,8
PULLY PUSH DOWN (REVERSE GRIP)                3                                                       12,10,8
OVER........

NEXT DAY:-BACK AND SHOULDERS
EXERCISE                                                                 SETS                                                 REPS
FRONT LAT PULL DOWN                                        4                                                     12,10,8,6
T-BAR ROWING                                                        3                                                      12,10,8
PULL-OVER                                                                3                                                      12,10,8
PULL-UPS                                                                   3                                                       -------
ARNOLD PRESS                                                         3                                                       12,10,8
SIDE LATERAL                                                           3                                                        12,12,12
FRONT RAISE DB                                                      3                                                        12,12,12
OVER.....................
 This is your workout for next two days,now only legs are left...so we will do legs one more time and start the routine again from day one for a month.....thank you.
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C.H.W.Routine Day 3:-Legs

Today is day three of complete hypertrophy routine and now its turn for legs.Before writing the workout,i
           would like to draw your attention to the benefits related to leg's training and some are as follows:-
1.Helps in the production of HGH(HUMAN GROWTH HARMONE).
2.Increased testosterone levels.
3.As a big muscle group helps in burning more calories.
4.Provides a strong base for upper body .
5.Helps in strengthening of core muscles.
6.I can write two pages about the benefits of leg training but time is precious and you for sure have less.
Workout:-Legs
EXERCISE                                                                    SETS                                                     REPS
FREE SQUATS(WARM-UP)                                         3                                                            20
SQUATS                                                                         4                                    12,10,8,6
DEADLIFT                                                                      3                                     12,10,8
LEG PRESS  MACHINE                                                 3                                       12,10,8
LEG CURL                                                                      3                                        12,10,8
LEG EXTN.                                                                     3                                        12,10,8
CALVES                                                                          3                                     20,20,20
FINISH..
You can also try doing stationary bike at moderate level for warm-up.
Posture should be correct otherwise can cause back pain.
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thanks........Have a nice day..

Complete Hypertrophy For Size,Day 2

Today is 2nd day of hypertrophy workout routine and will do Back/Shoulders...
I am trying to make things as simple as i can but in case if you have any queries regarding this workout,you can email us :- gauravgulia09@gmail.com ....or you can use comment box below to ask your questions...

Here is workout for day 2
                                                   Back/Shoulders
EXERCISE                                                                SETS                                                  REPS
PULL-UPS                                                                  3                                                       10,10,10.
LAT PULL DOWN                                                     3                                                       12,10,8
BENT-OVER ROWING                                             3                                                        12,10,8
SINGLE ARM ROWING                                            3                                                        12,10,8
BARBELL MILITARY PRESS                                    3                                                        12,10,8
DUMBBELL PRESS(SEATED) SUPER SET WITH FRONT RAISE   3SETS FOR 12,10,8 REPS..
BARBELL SHRUGS SUPER SET WITH SIDE LATERAL 3 SETS FOR 12,10,8 REPS..
OVER....that's it for day two..
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Complete Hypertrophy Workout Routine For Gaining Size

After the completion of Strength Training for defined looks,This week i will post a complete hypertrophy
   workout routine for those who are looking for size of their muscles not defination.So,for 6 days i will post a
   workout routine based on double or triple body part split.And it will go like this:-
Day 1:-Chest/Arms
Day 2:-Back/Shoulders
Day 3:-Legs..
Day 4:-Day 1 and on and on...
Here is the workout for day 1:-CHEST/BICEPS/TRICEPS
EXERCISE                                                                  SETS                                                    REPS
FLAT BENCH PRESS                                                   4                                                    12,10,8,6
INCLINED BENCH PRESS                                          3                                                   12,10,8
INCLINED FLIES                                                          3                                                     15,12,10
PARALLEL BAR DIPS   SUPERSETTED WITH STANDING BARBELL CURLS    3 SETS 12,10,8
      REPS.
DB HAMMER CURLS SUPERSETTED WITH PULLY PUSH DOWN WITH ROPE  3 SETS 12,10,8
       REPS.
CLOSE GRIP PUSH-UPS WITH PREACHER CURLS 3 SETS 12,10,8 REPS.
That's it for day one.As you can see,on day one we are doing mix-ups of compound and isolation exercises
     for full development of muscles development.But at the second part of Chest/Arms we will do different
     exercises  to hit the muscles from every angle.
thanks....
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Fat-Loss Workout Part-3

As i told you in my previous post that functional training is good for fat-loss and muscle endurance,but if you
      are trying to hypertrophy (Increase muscle size),these kind of workout might not be very useful for you.
For maximum fat loss through your workout,i think these kind of workouts can help you a lot.So guys/girls
       who wants to get rid of that last layer of fat follow our blogs because soon we will be uploading few
       videos regarding fat-loss workouts so you can watch and do it properly,till then enjoy the workout
       below...
Perform these exercises one after one without taking rest.Take rest after one round for 2 minutes..then again
   repeat the round .perform at least for five rounds...
1.Running for 2 minutes.
2.Push-ups  for maximum reps
3.Step-ups on an elevated surface or bench for 20 reps(keep changing legs)
4.Dumbbell press for 10 reps.
5.Seated rowing for 10 reps
that's it...
For beginners :-Use light weights,Can take rest for 30 secs between exercises,Run at a low pace..
For Intermediate :-take minimum rest between exercises.
Advanced trainees should finish the full workout within 20 -25 minutes..

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Day 5:-Cardio And Abs work

Now its 5th day of strength training for defined looks.Today i want you to do some functional movements  as
   your legs must be sore after legs workout.And these type of workouts are good for fat loss and muscle
   endurance.
Keep In Mind:-
Rest between each exercise should be minimum,not more than 20 seconds.
Rest between each set can be of 2 minutes(Maximum).
Perform each exercise in the given order.
Try to finish the given workout as soon as possible.
WORKOUT:-
.Jogging for 5 to 10 minutes for warm up.
1.Clean and press                      10reps                          
2.Burpees                                  10 "
3.Chin-ups                                 as many reps you can do(5,6,8,10).
4.Reverse crunches                     15-20reps
5.Push-ups                                  Failure
And repeat the cycle for as many rounds you can do in 20 minutes.
Do this workout in a circuit training manner(one after one without or minimum rest in between).
Maximum time for finishing this workout is 30 mins for beginners..
Do at least 5 rounds of this workout and you will feel awesome.
And on day 6 and 7 take some rest or some other stuff like playing games,swimming,etc.Then again start
from day one:-chest/triceps...day two:-back/biceps....three:-shoulders...four:-legs..five:-functional training.

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Strength Training Day 4:-Lower Body

Many people avoid leg exercises giving different excuses..specially youth. Their mentality is of kind that why do legs as they don't have to show them..they just want those six pecs..and killer arms.What they don't know
about legs is that working for their legs can give them their dream physique sooner than only working out for
upper body.Here are some benefits of leg training which contributes to get a good all over physique......
1.Provides strong base for upper body.
2.Strengthen core muscles.(good for nice midsection).
3.Increases hip mobility which helps in getting good posture.
4.Strong lower back.
5.HGH Production in body(human growth harmone:-helps in fat burning and muscle building)
6.Testosterone production(helps in muscle building,mood enhancing,etc.)
    and list goes on................so, one should do legs for all over development of physique.
Workout for lower body(Strength)
EXERCISE                                                         SETS                                                      REPS
FREE SQUATS                                                    2                                                             20
SQUATS                                                              5                                                               5
DEADLIFTS                                                         5                                                              5
LEG EXTENSION                                                3                                                            6-8
LEG CURL                                                           3                                                             6-8
CALF                                                                    4                                                            6-8
Strength part is over and for next three days we will do some repetetions and then off..
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Shoulders Workout

We have finished Chest/Triceps and Back/Biceps and today is turn for Shoulders.So,here is our today's
       workout for shoulders.Do some warm-up with light weights..and then start..

EXERCISE                                                                 SETS                                                    REPS
BARBELL MILITARY PRESS                                    5                                                            5
SEATED DUMBELL PRESS                                       5                                                            5
LATERAL RAISE(SIDE RAISE)                                 3                                                          6-8
BARBELL SHRUGS                                                    3                                                          6-8
UP-RIGHT ROWING                                                  2                                                          10-12
That's it..shoulders are done.Always remember that shoulders play a major role in our looks.Good defined
    shoulders and a narrow waist line can give you the physique your girlfriend wants..So,the people who
    never take shoulders seriously...this is the right time to take it seriously.
please leave your comments....

Strength Training Day 2:-Back/Biceps

Sorry friends for taking so much time writing another post for strength training.So,as you know that this kind of workout will help you in getting defined looks,so you look more muscluar and strong.In previous post i discussed about chest and triceps workout and today i am writing the workout for day 2..(back/biceps).

EXERCISE                                                             SETS                                                    REPS
PULL-UPS                                                                5                                                           5
BENT-OVER ROWS                                                5                                                           5
LAT PULL DOWN                                                   3                                                           6-8
CHIN-UPS                                                                3                                                           6-8
ALTERNATE DB CURL                                           3                                                           6-8
ALTERNATE HAMMER CURL                               3                                                           6-8
CONCENTRATION CURL                                      3                                                           6-8.

That's it back and biceps is done now it's shoulders time next day...and then legs at last...
so grab your pen and note book and write down  these workouts  so you can carry them with you when you go to the gym...also keep a record of your progress(How much weight you are lifting)so you can increase some weight in your next session..try increasing at least one kg in every session..untill you stall.

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please leave your comments...

Sample Strength Training Workout Routine

Hey guys,i have a good news for you...from today,i am giving you a brief account of the training method i
       discussed in my previous blog..(How To Get Defined Physique).For coming 6 days i will  provide
       you a sample workout for double body part everyday..so if you are trying to get more muscular then
       start it from today....
PROPER INTAKE OF PROTEIN IS MUST..
DAY 1:-CHEST AND TRICEPS
EXERCISE                                               SETS                                       REPS
FLAT BENCH PRESS                               5                                               5
INCLINED DUMBELL PRESS                 5                                               5
INCLINED FLIES                                      3                                             6-8
CLOSE GRIP BENCH PRESS                   5                                               5
PARALLEL BAR DIPS                              5                                               5
SKULL CRUSHER                                    3                                               6-8
PULLY PUSH DOWN                              3                                                6-8

That's it for day one.Next will be back and biceps...
CAUTION:-1.Heavy weights with correct form.2.Rest for 2 to 4 minutes between sets.3.Adequate amount
of protein...For more information join us on facebook:- www.facebook.com/pages/Fitness-Freaks/206275662794458 ..P.S. leave your comments. Hit like if like this blog.

Best Way To Get Well Defined Physique...

Guys,achieving a good defination depends on three things...1st is your diet..2nd is workout and 3rd is rest.

   1.Diet:-This is the most important part.Unless you are not following a calories restricted diet forget about 

               getting lean.To make your muscles look more defined and ripped,you need to get rid of that layer 

               of adipose tissue(tissue formed by fat)which is covering your muscles....and for that you need to 

               follow a proper diet plan consists of protein,carbs and fat in proper amount.

    2.Workout:-This can make a huge difference in the way you look,but your approach should be right.

                       In this case i suggest you to go for strength training or low rep range.(3 to 6 reps with heavy 

                       weights).Suppose,today you are going to train for chest,so do some warm-up and choose 3 

                       to 5 exercises for chest and  3 to 4 sets of each exercise for 3 to 6 reps with heavy weights

                       but do not compromise with posture.

    3.Rest:-Without taking proper rest you are not going to gain any strength and without strength you can not

                 perform well.Your muscles also need rest to get recover from the workout and especially in case

                 of strength training.So give at least 72 hours of rest before training the same body part.Doesn't 

                 matter if you are following a doubble or single body part,it will work.

    EXAMPLE FOR DOUBLE BODY PART ROUTINE:-

DAY 1:-ALL PULLING MOVEMENTS WITH SMALL MUSCLE GROUP(back and biceps).

DAY 2:-PUSHING MOVEMENTS WITH SMALL MUSCLE GROUP(chest,shoulder and triceps).

DAY 3:-LEGS

DAY 4 ,5 ,6:-REPEAT THE CYCLE.

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