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#skinny #gainweight #massgainer
CALORIE CALCULATOR: www.freedietin...
HOW TO CALCULATE MAINTENANCE CALORIES: • DESI NUTRITION- MAINTE...
MACRO SET UP: • DESI NUTRITION- MACRO-...
BODY TRANSFORMATION GRAPHY LINK:
www.graphyapp....
🔹 SKINNY BODY WORKOUT PLAN:
WORKOUT
MONDAY- SATURDAY (3 DAYS ONLY) Morning or Evening
MONDAY-
1. SQAUTS - 4 (Working) sets of 10-12 reps.
Rest: 1 mins.
2. BENCH PRESS - 4 (Working) sets of 10-12 reps.
Rest: 1 mins.
3. BARBELL BICEP CURLS 10-12 reps + OVERHEAD DUMBBELL TRICEP EXTENTION 10-12 reps- 4 sets.
4. HIGH LEG CRUNCHES [50 reps] + LEG RAISE [20 reps] + OBLIQUE CRUNCHES [20 reps each side]- 4 sets.
TUESDAY-
REST
WEDNESDAY-
1. OVERHEAD BARBELL SHOULDER PRESS- 4 sets of 10-12 reps.
Rest: 1 mins.
2. SQAUTS - 4 (Working) sets of 10-12 reps.
Rest: 1 mins.
3. TRICEP BENCH PRESS- 4 set of 10-12 reps.
Rest: 1 mins.
4. DUMBBELL CURLS [10-12 reps each arm] + TRICEP PUSH DOWNS 10-12 reps-4 sets.
5. HANGING KNEE RAISE [30 reps] + WOOD CHOPPER [20 reps each side]- 3 sets.
THURSDAY
REST
FRIDAY-
1. LAT PULL DOWNS - 4 (Working) sets of 10-12 reps.
Rest: 1 mins.
2. BEND OVER BARBELL ROWS - 4 (Working) sets of 10-12 reps.
Rest: 1 mins.
3. BARBELL BICEP CURLS 10-12 reps + OVERHEAD DUMBBELL TRICEP EXTENTION 10-12 reps- 4 sets.
4. HIGH LEG CRUNCHES [50 reps] + LEG RAISE [20 reps] + OBLIQUE CRUNCHES [20 reps each side]- 4 sets.
SATURDAY- SUNDAY
REST
NOTE: For exercises check exercise tutorials provided in the channel (Jeet Selal Aesthetics) for each body part.
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29 сен 2024
