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Weight Gain (Diet Guidance & Workout Plan)

Journey Begins...

"Do Something Today, that Your Tomorrow Self Will Thank You For.."
Diet :- FOOD Preference (High Protein/High Carbs/High Fat) :- Protien Shake, Paneer, Milk Shakes, Chiken, Whole Egg, Fish, All Good Fat.

Beginner 2 Week Plan :-
Warm Up Daily
Ask Trainer
Repeat Everyday
Cardio
Treadmil 10 Min. Daily
Eliptical 10 Min. Daily
Cycle 10 Min. Daily
Back Rest Cycle 10 Min. Daily
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Cardio
Eliptical 10 Min. Daily
Treadmil 10 Min. Daily
Cycle 10 Min. Daily
Back Rest Cycle 10 Min. Daily
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Cardio
Back Rest Cycle 10 Min. Daily
Treadmil 10 Min. Daily
Eliptical 10 Min. Daily
Cycle 10 Min. Daily
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Mix Machine
Any 5 Machine
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Mix Machine
Any 5 Machine
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Mix Machine
Any 5 Machine
Streching
Ask Trainer
Repeat Everyday
Leave
Holiday
After 2 Week Plan :-
Warm Up Daily
Ask Trainer
Repeat Everyday
Cardio
Treadmil 10 Min. Daily
Eliptical 10 Min. Daily
Cycle 10 Min. Daily
Back Rest Cycle 10 Min. Daily
Streching
10 Min.
Warm Up Daily
Ask Trainer
Repeat Everyday
Cardio
Treadmil 10 Min. Daily
Eliptical 10 Min. Daily
Cycle 10 Min. Daily
Back Rest Cycle 10 Min. Daily
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Cardio
Eliptical 10 Min. Daily
Treadmil 10 Min. Daily
Cycle 10 Min. Daily
Back Rest Cycle 10 Min. Daily
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Mix Machine
Any 5 Machine
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Mix Machine
Any 5 Machine
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Mix Machine
Any 5 Machine
Streching
Ask Trainer
Repeat Everyday
Leave
Holiday
Onward Excercise Plan :-
  • Daily Warm up before Workout and Strechning after Workout
  • Daily Cardio Before or After Workout for 10 mins any Machine by HIIT training
  • You can Add Floor Exercises like Jumping Jack/Stepper/Free Squats /Abs After workout
  • Choose Any 5 Exercises following(GO HEAVY)
Chest
Bench Press
3 sets
with 8-10 rep.
Dumbbell Press
3 sets
with 8-10 rep.
Incline Dumbbell Press
3 sets
with 8-10 rep.
Decline Dumbbell Press
3 sets
with 8-10 rep.
Flat Dumbbell Fly
3 sets
with 8-10 rep.
Incline Dumbbell Fly
3 sets
with 8-10 rep.
Pec Deck Fly Mc.
3 sets
with 8-10 rep.
Cable Cross Over Fly
3 sets
with 8-10 rep.
Dumbbell Pullover
3 sets
with 8-10 rep.
Paralled Bar Dips
3 sets
with 8-10 rep.
Decline Pushups
3 sets
with 8-10 rep.
Incline Pushups
3 sets
with 8-10 rep.
Pushups
3 sets
with 8-10 rep.
Shoulder
Shoulder Press
3 sets
with 8-10 rep.
Dumbbell Shoulder Press
3 sets
with 8-10 rep.
Seated Side Lateral Raise
3 sets
with 8-10 rep.
Front Dumbbell Raise
3 sets
with 8-10 rep.
Bent Over Raise
3 sets
with 8-10 rep.
Military Press
3 sets
with 8-10 rep.
Reverse Machine Flyes
3 sets
with 8-10 rep.
Machine Raise
3 sets
with 8-10 rep.
Upright Cable
3 sets
with 8-10 rep.
Cable Fly
3 sets
with 8-10 rep.
Bentover Side
3 sets
with 8-10 rep.
Cable Rotatn.
3 sets
with 8-10 rep.
Front Cable
3 sets
with 8-10 rep.
Standing Pulley
3 sets
with 8-10 rep.
Biceps
Plain Bar Curl
3 sets
with 8-10 rep.
Zig Zag Bar Curl
3 sets
with 8-10 rep.
Prechure Curl
3 sets
with 8-10 rep.
1 Arm Pracher Curl
3 sets
with 8-10 rep.
Cable Pully Curl
3 sets
with 8-10 rep.
Simultaneous Dumbbell
3 sets
with 8-10 rep.
Alternate Dumbbell
3 sets
with 8-10 rep.
Seated Dumbbell
3 sets
with 8-10 rep.
Seated Alt. Dumbbell
3 sets
with 8-10 rep.
Incline Dumbbell
3 sets
with 8-10 rep.
Incline Alt. Dumbbell
3 sets
with 8-10 rep.
Reverse Curl
3 sets
with 8-10 rep.
Hammer Curl
3 sets
with 8-10 rep.
Concentration Curl
3 sets
with 8-10 rep.
Triceps
Bench Press
3 sets
with 8-10 rep.
Lying Down Zigzag Bar
3 sets
with 8-10 rep.
One Hand Dumbbell
3 sets
with 8-10 rep.
Lying Down Dumbbell
3 sets
with 8-10 rep.
Rope Pully Push Down
3 sets
with 8-10 rep.
Rod Pully Push Down
3 sets
with 8-10 rep.
Rope Over Head Pully
3 sets
with 8-10 rep.
Rod Over Head Pully
3 sets
with 8-10 rep.
Both hand Dumbbell
3 sets
with 8-10 rep.
Kick Back Dumbbell
3 sets
with 8-10 rep.
Kick Back Pully
3 sets
with 8-10 rep.
Reverse Triceps Dips
3 sets
with 8-10 rep.
Close Grip Pushups
3 sets
with 8-10 rep.
Seated Bent Dumbbell
3 sets
with 8-10 rep.
Back
Pull Up
3 sets
with 8-10 rep.
Reverse Pullup
3 sets
with 8-10 rep.
Lat Pull Down Outer Grip Mc
3 sets
with 8-10 rep.
Lat Pull Down Inner Grip Mc
3 sets
with 8-10 rep.
Seated Rowing Mc
3 sets
with 8-10 rep.
Alternate Seated Rowing Mc
3 sets
with 8-10 rep.
1 Arm Dumbbell Rowing
3 sets
with 8-10 rep.
T-Bar
3 sets
with 8-10 rep.
Hyper Extension
3 sets
with 8-10 rep.
Dead Lift
3 sets
with 8-10 rep.
Shrugs
3 sets
with 8-10 rep.
High Pully Rowing
3 sets
with 8-10 rep.
Seated Rod Pully Rowing
3 sets
with 8-10 rep.
Seated Rope Pully Rowing
3 sets
with 8-10 rep.
Legs
Barbell Squat
3 sets
with 8-10 rep.
Front Squat
3 sets
with 8-10 rep.
Hack Squat
3 sets
with 8-10 rep.
Deadlift
3 sets
with 8-10 rep.
Dumbbell Deadlift
3 sets
with 8-10 rep.
Dumbbell Squat
3 sets
with 8-10 rep.
Dumbbell Lunge
3 sets
with 8-10 rep.
Lunge
3 sets
with 8-10 rep.
1 Leg Squat
3 sets
with 8-10 rep.
Dumbbell Stepups
3 sets
with 8-10 rep.
Leg Press
3 sets
with 8-10 rep.
Leg Extentn
3 sets
with 8-10 rep.
Leg Curls
3 sets
with 8-10 rep.
Sissy Squat
3 sets
with 8-10 rep.
Leave
Holiday


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