Sunday, 8 September 2013

Indian Army Bodybuilders Workout

BUILD BODY AND STAMINA LIKE ARMY PEOPLE


Indian Army BodybuildersFirst, you have to stay away from the weights. if you want to gain endurance, always exercise body weight as pull ups, push ups,crunches etc.
The army people who are best fit because they always do cardio and body weight workouts.
No need to buy a book related to bodybuilding. By applying just above technique, you gain muscle well and a lot of stamina in the real world without using any drug or supplement
The truth is that in the real world, no one has time to spend in the gym or the money to buy supplements and gain muscle medications.
It takes years and years to get to the point of being able to look like that. There is no pill that helps you lose 70 pounds by next weekend.
if you want to look like people from the army, as body weight exercises and realistic. stay away weight exercises gym, to a maximum push ups and pulls.
It saves you a lot of stamina in less time and make your body in good shape. forget all the expensive food and complete and do not forget,comparison causes all the trouble.
Focus on losing 1-2 pounds per month. He says in the long term.

INDIAN ARMY BODYBUILDERS WORKOUT PLAN


Day 1:Chest / hamstrings / Abs :-
Flat Bench Press: 4 sets of 110 reps
Incline Bench Press: 4 sets of 10
Incline Dumbbell Press: 4 sets of 10 repetitions
Decline Dumbbell Flyes : 4 sets of 10 repetitions
Crunches strings : 4 sets of 14-18 repetitions
Hanging Leg Raise : 4 sets of 14-18 repetitions
Cardio : Fast : 25 minutes

Indian Army Bodybuilders diet
Day 2: Triceps / buttocks / ABS :-
Close Grip Bench Press : 4 sets of 10 repetitions
Skull Crushers : 4 sets of 10reps
Dumbbell Kick Back : 4 sets of 10 repetitions
Pulley Push down : 4 sets of 10 repetitions
 10 repetitions
Lying Leg Raise : 4 sets of 15-20 repetitions
Mid- Up: 4 sets of 14-18 repetitions
Cardio : Carpet of brisk walking : 15 minutes

Day 3: Back / Abs :-
Bent over Barbell Row: 4 sets of 10 repetitions
One Arm Dumbbell Row: 4 sets of 10 repetitions
Before Lat Pulldowns : 4 sets of 10 repetitions
Deadlift : 4 sets of 12 repetitions
Crunches down : 4 sets of 15-20 repetitions
Crunches strings : 4 sets of 15-20 repetitions
Hanging Leg Raise : 4 sets of 12-18 repetitions
Cardio Cross Trainer : 15 minutes

Day 4: Biceps / Abs :-
Preacher Curl : 4 sets of 10 repetitions
Incline Dumbbell Curl : 4 sets of 10 repetitions
Hammer Curl : 4 sets of 10 repetitions
Concentration Curl : 4 sets of 10 repetitions
Crunches down : 4 sets of 14-18 repetitions
Hanging Leg Raise : 4 sets of 14-18 repetitions

Day 5: Shoulders / traps :-
Military Press : 4 sets of 10 repetitions
Barbell Upright Row : 4 sets of 10 repetitions
Dumbbell side : 4 sets of 10 repetitions
Dumbbell bent Delts Raise : 4 sets of 10 repetitions
Dumbbell shrugs : 4 sets of 10 repetitions
Cardio : Running treadmill : 10 minutes

Day 6: Legs :-
Barbell Squat : 4 sets of 10 repetitions
Lunges : 4 sets of 10 repetitions
Hack Squat : 4 sets of 10 repetitions
Leg Curl : 4 sets of 10 repetitions
Standing calf : 4 sets to failure
Crunches down : 4 sets of 14-18 repetitions
Hanging Leg Raise : 4 sets of 15-20 repetitions
Cardio : brisk walking : 15 minutes

INDIAN ARMY BODYBUILDERS DIET PLAN


Indian Army Bodybuilder workout planMeal 1: 8:00
6 egg whites
4 Skim Milk
1 serving Multi-Vitamin
vitamin C
Meal 2: 11:30
6 oz chicken breast
20 oz Water
Meal 3: 2:30 PM
4 oz Nuts
8 oz Coffee
Meal 4: 5:00 PM Pre-Workout
1 Average Yam
Meal 5: 19:30 Post-Workout
8 egg whites
20 oz Water
Meal 6: 10:00 PM
1/2 cup of brown rice
5 egg whites
20 oz Water


BHUPENDER SINGH RANA INDIAN ARMY 


Name: Bhupender Singh Rana
Emai ID: fitnessgym@rediffmail.com
Age: 40
Height: 175cm
Weight: 80kg
Favorite Bodypart: Calves
Favorite Exercise: Squats                                

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