💪 Upper Chest Workout (3 Exercises)

✅ 1. Incline Barbell Bench Press

• Sets: 4

• Reps: 8–10

• Tips:

  • Bench angle 30°–45° par rakho

  • Full range of motion, bar chest ke upper portion ko touch kare

  • Warm-up ke baad heavy weight

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✅ 2.

Incline Dumbbell Press

• Sets: 3

• Reps: 10–12

• Tips:

  • Dumbbells thoda sa rotate karke press karo

  • Top par squeeze zarur karo

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✅ 3. Incline Cable Fly

• Sets: 3

• Reps: 12–15

• Tips:

  • Bench incline pe baitho

  • Cable low pulley se lagao

  • Slow motion aur squeeze par focus

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🔁 Finisher (Optional): Push-ups with Feet Elevated

• Sets: 2

• Reps: Till failure

• Feet bench par rakh ke push-up karna upper chest par zyada focus karta hai.

🔻 Lower Chest Workout (5 Best Exercises)

✅ 1. Decline Barbell Bench Press

• Sets: 4

• Reps: 8–10

• Tips:

  • Decline bench (15°–30°) use karo

  • Bar ko lower chest tak le jao

  • Controlled tempo rakho

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✅ 2. Decline Dumbbell Press

• Sets: 3

• Reps: 10–12

• Tips:

  • Dumbbells ko deep stretch ke saath press karo

  • Elbows thoda angle par rakho, lock mat karo

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✅ 3. Cable Crossover (High to Low)

• Sets: 3

• Reps: 12–15

• Tips:

  • Cables ko high pulley se low cross karo

  • Motion banana shape ka hona chahiye (V-shape)

  • Chest ke neeche squeeze feel karo

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✅ 4. Chest Dips (Leaning Forward)

• Sets: 3

• Reps: 10–15

• Tips:

  • Torso ko aage lean karo

  • Elbows ko side mein rakho

  • Depth full rakhne ki koshish karo

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✅ 5. Decline Cable Press (Using Flat Bench & Pulley)

• Sets: 2–3

• Reps: 12–15

• Tips:

  • Bench ko decline par set karo

  • Cables ko press ki tarah push karo

  • Isolation aur stretch dono feel ho

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🔁 Finisher (Optional): Push-ups with Hands Low and Wide

• Sets: 2

• Reps: Till failure

• Hands ko normal push-up position se neeche rakhna, chest ke neeche target karega.

🔳 Mid Chest Workout (5 Best Exercises)

✅ 1. Flat Barbell Bench Press

• Sets: 4

• Reps: 8–10

• Tips:

  • Barbell ko chest ke middle tak laao

  • Elbows 45° angle par rakho

  • Focus on control and power

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✅ 2. Flat Dumbbell Press

• Sets: 3

• Reps: 10–12

• Tips:

  • Full stretch aur squeeze par focus

  • Dono dumbbells ek saath press karo, wrist straight rakho

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✅ 3. Flat Dumbbell Fly

• Sets: 3

• Reps: 12–15

• Tips:

  • Arms ko open karke chest stretch karo

  • Elbows thoda bend rakho

  • Top par squeeze zarur karo

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✅ 4. Cable Crossover (Straight Line – Mid Pulley to Mid Pulley)

• Sets: 3

• Reps: 12–15

• Tips:

  • Cables ko shoulder level se start karo

  • Hands ko samne laake squeeze karo (like hugging a barrel)

  • Controlled tempo se karo

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✅ 5. Pec Deck Machine (Chest Fly Machine)

• Sets: 3

• Reps: 10–12

• Tips:

  • Elbows ko level par rakho (not too high, not too low)

  • Squeeze hard at the center

  • Don’t let weight plates crash

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🔁 Finisher: Flat Push-ups (Perfect Form)

• Sets: 2–3

• Reps: Till failure

• Mid chest par full pump lane ke liye best bodyweight exercise

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🔄 Bonus Tip:

Har workout mein flat pressing + fly movement + cable movement ka combo rakho, taaki muscle ke har fibre activate ho.

 

🏋️‍♂️ Back Workout (Complete)

✅ 1. Pull-Ups / Wide Grip Pull-Ups (Lats – Width)

• Sets: 4

• Reps: 8–12

• Tips:

  • Wide grip = wider lats

  • Full stretch & chin above bar

  • Beginners assist machine ya band use kar sakte hain

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✅ 2. Lat Pulldown (Wide Grip)

• Sets: 3

• Reps: 10–12

• Tips:

  • Bar ko chest tak lao (not behind neck)

  • Controlled motion aur squeeze at bottom

  • Don’t swing your body

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✅ 3. Barbell Bent Over Row (Mid & Lower Back – Thickness)

• Sets: 4

• Reps: 8–10

• Tips:

  • Back flat rakho, slightly bent

  • Bar ko belly button area tak kheecho

  • Avoid jerking

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✅ 4. Seated Cable Row (Mid-back detailing)

• Sets: 3

• Reps: 12–15

• Tips:

  • Chest out, back straight

  • Squeeze karo jab handle pet tak aaye

  • Full stretch jab cable forward jaye

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✅ 5. One-Arm Dumbbell Row (Lats + mid back isolation)

• Sets: 3

• Reps: 10–12 (each side)

• Tips:

  • Bench pe ek hand aur leg support

  • Dumbbell ko slow kheecho aur squeeze karo

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✅ 6. Deadlift (Lower back + Overall back thickness)

• Sets: 3

• Reps: 6–8

• Tips:

  • Barbell close to legs

  • Hip hinge movement – back straight

  • Power movement hai, heavy weight possible

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🔁 Optional Finisher: Straight Arm Lat Pulldown

• Focus: Lat activation

• Sets: 2

• Reps: 15–20

• Cables se lat stretch & squeeze ka perfect control

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🔄 Weekly Plan Tips:

• Back workout aap Tuesday aur Friday (jaise aapka split hai) mein kar sakte ho

• Tuesday: Wide + Lats focus

• Friday: Rows + Thickness focus

 

🏋️‍♂️ Complete Shoulder Workout (6 Best Exercises)

✅ 1. Overhead Barbell Press / Military Press (Front + overall shoulder)

• Sets: 4

• Reps: 8–10

• Tips:

  • Standing or seated dono chalega

  • Bar ko chin se upar le jao

  • Core tight, neck safe rakho

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✅ 2. Dumbbell Shoulder Press (Overall mass builder)

• Sets: 3

• Reps: 10–12

• Tips:

  • Full range of motion

  • Squeeze top par

  • Dumbbells ko control mein rakho

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✅ 3. Side Lateral Raises (Side delts – width & roundness)

• Sets: 3

• Reps: 12–15

• Tips:

  • Light weight, strict form

  • Elbows slightly bent

  • Raise till shoulder level

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✅ 4. Front Dumbbell Raises (Front delts – shape)

• Sets: 2–3

• Reps: 12–15

• Tips:

  • Alternate hands ya together

  • Shoulder level tak raise karo

  • Control motion

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✅ 5. Bent-Over Rear Delt Fly / Reverse Pec Deck (Rear delts – 3D shape)

• Sets: 3

• Reps: 12–15

• Tips:

  • Back flat, arms open out

  • Rear delts ko feel karo

  • Lightweight, high rep

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✅ 6. Barbell or Dumbbell Shrugs (Traps – upper shoulder area)

• Sets: 3

• Reps: 15–20

• Tips:

  • Barbell/dumbbell upar kheecho

  • Sirf shoulders use karo

  • Hold squeeze for 1–2 seconds

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🔁 Optional Finisher: Shoulder Press Machine Drop Set

• 1 Set → 3 drops

• Burnout ke liye, volume boost

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📅 Weekly Split Tips:

Aap ka schedule hai:

• Wednesday + Saturday: Shoulders + Legs
  So:

  • Wednesday – Overhead Press + Front/Side focus

  • Saturday – Dumbbell Press + Rear delts + Shrugs

💥 Complete Biceps Workout (6 Best Exercises)

✅ 1. Barbell Curl (Straight or EZ Bar)

• Target: Both heads (mass builder)

• Sets: 4

• Reps: 8–10

• Tips:

  • Elbows fix rakho

  • Cheat mat karo, slow tempo

  • Full contraction par squeeze

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✅ 2. Alternating Dumbbell Curls

• Target: Both arms equally

• Sets: 3

• Reps: 10–12 each arm

• Tips:

  • Dumbbells ko thoda twist karke curl karo (supination)

  • Slow control, elbow stable rakho

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✅ 3. Concentration Curl (Seated)

• Target: Short head – thickness

• Sets: 3

• Reps: 12–15

• Tips:

  • Arm thigh par rakho, isolate movement

  • Squeeze at top, slow negative

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✅ 4. Incline Dumbbell Curl

• Target: Long head – peak

• Sets: 3

• Reps: 10–12

• Tips:

  • Incline bench pe lete hue curl karo

  • Deep stretch feel hoga

  • Elbow back rakhna zaruri hai

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✅ 5. Preacher Curl (Machine ya Barbell)

• Target: Full biceps isolation

• Sets: 3

• Reps: 10–12

• Tips:

  • Arms fixed surface par

  • Lock out mat karo

  • Focus on full contraction

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✅ 6. Hammer Curl (Dumbbell)

• Target: Biceps + Brachialis (thickness from side view)

• Sets: 3

• Reps: 12–15

• Tips:

  • Neutral grip (palms face each other)

  • Slight pause on top

  • Great for forearms too

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🔁 Finisher: 21s Curl Set

• 7 reps bottom half → 7 top half → 7 full range

• 1 set = 🔥 Full biceps pump!

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📅 Weekly Use:

• Aap Tuesday & Friday ko Back + Biceps karte ho

  • Tuesday: Barbell Curl + Incline Curl + Hammer Curl

  • Friday: Dumbbell Curl + Preacher Curl + Concentration Curl

 

🔥 Complete Triceps Workout (6 Best Exercises)

✅ 1. Close-Grip Bench Press

• Target: All 3 heads (especially medial & long)

• Sets: 4

• Reps: 8–10

• Tips:

  • Grip shoulder-width ya thoda narrow

  • Elbows andar rakho

  • Full range of motion ke saath control

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✅ 2. Triceps Pushdown (Cable – Straight or Rope)

• Target: Lateral head (definition & cut)

• Sets: 3

• Reps: 12–15

• Tips:

  • Elbows fixed

  • Rope se karo to squeeze better milega

  • Wrists ko end par spread karo (rope)

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✅ 3. Overhead Dumbbell Extension (Seated or Standing)

• Target: Long head

• Sets: 3

• Reps: 10–12

• Tips:

  • Dumbbell ko dono haath se hold karo

  • Elbows straight upar rakho

  • Stretch feel hona chahiye

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✅ 4. Skull Crushers (EZ Bar or Dumbbell)

• Target: Long & lateral head

• Sets: 3

• Reps: 8–10

• Tips:

  • Bar ko forehead ke paas lao

  • Don’t flare elbows

  • Control motion zaruri hai

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✅ 5. Triceps Dips (Bodyweight or Bench Dips)

• Target: Overall triceps

• Sets: 3

• Reps: 10–15

• Tips:

  • Torso seedha rakho

  • Hands shoulder-width par

  • Bench ya parallel bars dono chalega

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✅ 6. Kickbacks (Dumbbell or Cable)

• Target: Lateral head & definition

• Sets: 2–3

• Reps: 15–20

• Tips:

  • Elbow high rakho

  • Full lockout and squeeze

  • Lightweight + form = result

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🔁 Finisher (Optional): Rope Overhead Extension + Pushdown Superset

• Back-to-back 2 sets

• Pump & burn ke liye perfect combo

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📅 Use This in Your Split:

• Aap Monday & Thursday ko Chest + Triceps train karte ho

  • Monday: Close-grip bench + Pushdown + Overhead

  • Thursday: Skull crushers + Dips + Kickbacks

💪 Complete Six-Pack Workout (Daily – 10 to 15 mins)

| 📅 Use Daily as Warm-Up or Finisher (Jaise aap karte ho)

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✅ 1. Crunches (Upper Abs)

• Sets: 3

• Reps: 20

• Tips:

  • Lower back floor se na uthe

  • Chin chest se door rakho

  • Squeeze top par

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✅ 2. Leg Raises (Lower Abs)

• Sets: 3

• Reps: 15

• Tips:

  • Legs slow upar niche karo

  • Lower back floor se na uthe

  • Don’t swing

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✅ 3. Russian Twists (Obliques – side abs)

• Sets: 3

• Reps: 30 (15 per side)

• Tips:

  • Thoda lean back karo

  • Dumbbell ya plate use kar sakte ho

  • Control mein twist karo

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✅ 4. Plank (Hold) (Core stability & definition)

• Sets: 2

• Time: 45–60 seconds

• Tips:

  • Elbows under shoulders

  • Body ek straight line

  • Don’t let hips dip

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✅ 5. Bicycle Crunches (Full abs + obliques)

• Sets: 3

• Reps: 20 (10 each side)

• Tips:

  • Elbow opposite knee se touch

  • Twist karo, fast mat karo

  • Mind-muscle connection rakho

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✅ 6. Mountain Climbers (Fast-paced) (Cardio + Abs burn)

• Sets: 2

• Time: 30–45 seconds

• Tips:

  • Back straight

  • Knees chest ki taraf fast lao

  • Cardio ke saath abs burn

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🔄 Weekly Plan (As per your Split):

Use this every day as warm-up (before weight training) ya finisher (end par full burn)

💪 Complete Six-Pack Workout (Daily – 10 to 15 mins)

| 📅 Use Daily as Warm-Up or Finisher (Jaise aap karte ho)

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✅ 1. Crunches (Upper Abs)

• Sets: 3

• Reps: 20

• Tips:

  • Lower back floor se na uthe

  • Chin chest se door rakho

  • Squeeze top par

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✅ 2. Leg Raises (Lower Abs)

• Sets: 3

• Reps: 15

• Tips:

  • Legs slow upar niche karo

  • Lower back floor se na uthe

  • Don’t swing

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✅ 3. Russian Twists (Obliques – side abs)

• Sets: 3

• Reps: 30 (15 per side)

• Tips:

  • Thoda lean back karo

  • Dumbbell ya plate use kar sakte ho

  • Control mein twist karo

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✅ 4. Plank (Hold) (Core stability & definition)

• Sets: 2

• Time: 45–60 seconds

• Tips:

  • Elbows under shoulders

  • Body ek straight line

  • Don’t let hips dip

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✅ 5. Bicycle Crunches (Full abs + obliques)

• Sets: 3

• Reps: 20 (10 each side)

• Tips:

  • Elbow opposite knee se touch

  • Twist karo, fast mat karo

  • Mind-muscle connection rakho

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✅ 6. Mountain Climbers (Fast-paced) (Cardio + Abs burn)

• Sets: 2

• Time: 30–45 seconds

• Tips:

  • Back straight

  • Knees chest ki taraf fast lao

  • Cardio ke saath abs burn

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🔄 Weekly Plan (As per your Split):

Use this every day as warm-up (before weight training) ya finisher (end par full burn)