1% Body Fat : Bodybuilders Shredded level, Fitness Model Workourt

November 11, 2017
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शनिवार से, सोमवार तक, आपको नाश्ते और रात का खाना (कसरत के बाद  भोजन के बाद 60 मिनट) पर कार्बो लेना होगा, आपके कुल carb सेवन 120 ग्रा चारों ओर हो जाएगा। कम carb आहार के दौरान हमारे मुख्य
फोकस अधिकतम वसा को जलाने और मांसपेशी ग्लाइकोजन व्यय करना है। हमारे प्रोटीन की मात्रा प्रति पाउंड शरीर 1g तुलना में अधिक है के रूप में


वजन, जो मांसपेशियों को विकसित करने में आपकी सहायता करेगा और आपको ऊर्जा प्रदान करेगा।

श्रेडेड लेवल मे  आपको इस लिंक  में एक्सरसाइजेज के बारे में बताऊंगा ,  और आपको हैवी वेट से 
लेकर  मस्कुलर  बॉडी कैसे बनाये उसक बारे म बतओंगा।  वर्कआउट मे करंगे आप 7 वीक्स तक कार्डिओ एंड वेट ट्रेनिंग।  आपको जितना जरूरी कार्डिओ करना है उतना ही जरुरी आपका वेट ट्रेनिंग भी है।  इसमें में आपको फ़ॉलोसे के साथ मुस्कले बिल्ड भी करंगे।  इस वर्कआउट मे 4  डेज वेट ट्रेनिंग 2 डेज कार्डिओ एंड वेट ट्रेनिंग है।  इसमें हम सुपर सेट्स, ड्राप सेट्स, जायंट सेट्स, करेंगे जिस से हमारी बॉडी जयदा कैलोरी बुरण करेगी .
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
SHOULDERS + TRICEPS UPPER ABS
CHEST UPPER BACK + LOWER ABS

UPPER ABS

LAT, MID BACK+BICEPS LOWER ABS
QUADS, HAM & CALVES UPPER AB

CARDIO LOWER ABS

RESTDAY


सब में 30 से 60 सेकण्ड्स का ही रेस्ट रहेगा  पानी, का प्रयोग ना के बराबर करना है। 

MONDAY: Shoulders & Triceps & Upper Abs

Exercise 1: Super Set
EXERCISES
SET 1
SET 2
SET 3
DB Shoulder Press
15 reps

12 reps
10 reps
Rear Delt Cable Fly
15 reps
12 reps
10 reps

Exercise 2: Giant Set (जायंट सेट मे हम बैक तो बैक एक्सरसाइज करते है।  बिना रुके एक्सरसाइजेज चलती है। )
EXERCISES
SET 1
SET 2
SET 3
Single Hand Cable Rear Fly
12 reps
10 reps
10 reps
DB Side Raise
12 reps

10 reps
10 reps
Cable Front Raise
12 reps
10 reps
10 reps

Exercise 1: Giant Set (जायंट सेट मे हम बैक तो बैक एक्सरसाइज करते है।  बिना रुके एक्सरसाइजेज चलती है। )
EXERCISES
SET 1
SET 2
SET 3
DB Front Cable Side Raise
10 reps
10 reps
10 reps
Cable Side Raise
10 reps

10 reps
10 reps
DB Arm Circles
10 reps
10 reps
10 reps

Triceps

Exercise 4: Super Set
EXERCISES
SET 1
SET 2
SET 3
DB Skull Crusher
12 reps
10 reps
10 reps
Triceps Pushdown
15 reps

8 reps
8 r

Exercise 5: Super Set
EXERCISES
SET 1
SET 2
SET 3
Rope Overhead Ext.  
12 reps
10 reps
10 reps
DB Kick Back
15 reps

8 reps
8 reps

Exercise 6: Super Set
EXERCISES
SET 1
SET 2
SET 3
Rope overhead Ext (on bench)
12 reps
10 reps
10 reps
Bench Dips
10 repss
10 reps
10 reps
Close Hand Pushups
15 reps

8 reps
8 reps


Upper Abs

Exercise 1: Super Set
EXERCISES
SET 1
SET 2
SET 3
Incline Crunches
20 reps
20 reps
20 reps
Incline Twist
20 reps
20 reps
20 reps
Seated Calf Raise (with DB)
20 reps
20 reps
20 reps

Exercise 2: Super Set
EXERCISES
SET 1
SET 2
SET 3
Standing Rope Crunches
20 reps
20 reps
20 reps
Standing Rope Side Crunches
15-20 reps
15-20 reps
15-20 reps

Exercise 3: Super Set
EXERCISES
SET 1
SET 2
SET 3
Rope Crunches (on Knee)
20 reps
20 reps
20 reps
Rope Oblique Crunches (on Knee)
20 each side
20 each side
20 each side


Exercise 4: Super Set
EXERCISES
SET 1
SET 2
SET 3
Crunches on Lat Machine
20 reps
20 reps
20 reps
Dumbbell Side Bend (with rotation)
20 each side
20 each side
20 each side

 Exercise 5: Regular Set
EXERCISES
SET 1
SET 2
SET 3
Stomach Vacuum (5sec hold)
10times
10times
10times
सब में 30 से 60 सेकण्ड्स का ही रेस्ट रहगा पानी, का प्रयोग ना के बराबर करना है। 

TUESDAY: Chest & Upper Back

Exercise 1: Giant Set
EXERCISES
SET 1
SET 2
SET 3
DB Inclined Press
12 reps
10 reps
8reps
DB Flat Bench Press
12 reps
10 reps
8 reps
DB Decline Press
12 reps
10 reps
8 reps

 Exercise 2: Super Set
EXERCISES
SET 1
SET 2
SET 3
Cable Fly
12 reps
10 reps
8 reps
Decline Cable Fly
12 reps
10 reps
8 reps

Exercise 3: Drop Set  ( इस सेट मे हम वेट को बड़ा कर कम करेंगे)  
EXERCISES
SET 1
SET 2
SET 3
Incline Cable Fly (on bench)
6,8,10 reps
6,8,10 reps
6,8,10reps

Exercise 4: Super Set
EXERCISES
SET 1
SET 2
SET 3
Decline Pushups
12 reps
10 reps
8reps
Normal Pushps
12 reps
10 reps
8 reps

Exercise 5: Angle Drop Set
EXERCISES
SET 1
SET 2
SET 3
Rope Upright Row (Angle 1)
10 reps
10 reps
10 reps
Rope Upright Row (Angle 2)
10 reps
10 reps
10 reps
Rope Upright Row (Angle 3)
10 reps
10 reps
10 reps

 Exercise 6: Extended Set 
EXERCISES
SET 1
SET 2
SET 3
DB Shrugs
15,12,10,8,10,12,15          reps
15,12,10,8,10,12,15          reps
15,12,10,8,10,12,15          reps

WEDNESDAY & SATURDAY: Cardio & Upper Abs

HIIC TREADMILL: 20mins
TIME
SPEED (mph)
TOTAL TIME

0:01 – 5:00
2.8 – 3.0
5min
Warm up
5:01 – 5:30
6.0
30sec
Recovery (Jump Off the Treadmill)
5:31 – 6:00
-------
30sec
Recovery
7:01 – 7:30
7.0
30sec
Sprint
7:31 – 8:00
------
30sec
Recovery
8:01 – 8:30
7.5
30sec
Sprint
8:31 – 9:00
-----
30sec
Recovery
9:01 – 9:30
8.0
30sec
Sprint
9:31 – 10:00
-----
30sec
Recovery
10:01 – 10:30
8.5
30sec
Sprint
10:31 – 11:00
-----
30sec
Recovery
11:01 – 11:30
9.0
30sec
Sprint
11:31 – 12:00
----
30sec
Recovery
12:01 – 12:30
9.5
30sec
Sprint
12:31 – 13:00
-----
30sec
Recovery
13:01 – 13:30
10.0
30sec
Sprint
13:31 – 14:00
-----
30sec
Recovery
14:01 – 14:30
10.0
30sec
Sprint
14:31 – 15:00
-------
30sec
Recovery
15:01 – 20:00
3.0
30sec
Cool Down (Slow Walk)
Upper Abs

Exercise 1: Super Set
EXERCISES
SET 1
SET 2
SET 3
Incline Crunches
20 reps
20 reps
20 reps
Incline Twist
20 reps
20 reps
20 reps
Seated Calf Raise (with DB)
20 reps
20 reps
20 reps


Exercise 2: Super Set
EXERCISES
SET 1
SET 2
SET 3
Standing Rope Crunches
20 reps
20 reps
20 reps
Standing Rope Side Crunches
15-20 reps
15-20 reps
15-20 reps

Exercise 3: Super Set
EXERCISES
SET 1
SET 2
SET 3
Rope Crunches (on Knee)
20 reps
20 reps
20 reps
Rope Oblique Crunches (on Knee)
20 each side
20 each side
20 each side



Exercise 4: Super Set

EXERCISES
SET 1
SET 2
SET 3
Crunches on Lat Machine
20 reps
20 reps
20 reps
Dumbbell Side Bend (with rotation)
20 each side
20 each side
20 each side
 Exercise 5: Regular Set
EXERCISES
SET 1
SET 2
SET 3
Stomach Vacuum (5sec hold)
10times
10times
10times




THURUSDAY: Lats, Mid-Back & Biceps

 Exercise 1: Super Set

EXERCISES
SET 1
SET 2
SET 3
Close Grip Lat Pull down
15 reps
10 reps
8reps
Machine Rows
15 reps
10 reps
8 reps
DB Decline Press
15 reps
10 reps
8 reps


Exercise 2: Super Set
EXERCISES
SET 1
SET 2
SET 3
DB Rows
15 reps
10 reps
8reps
Single Hand Cable Lat Pulldown
15 reps
10 reps
8 reps

Exercise 3: Super Set

EXERCISES
SET 1
SET 2
SET 3
Straight Bar Pull down
12 reps
10 reps
8reps
Rope Rows
12 reps
10 reps
8 reps

Exercise 4: Super Set
EXERCISES
SET 1
SET 2
SET 3
Machine Preacher Curl (Long Head)

15 reps

10 reps

8 reps
Machine Preacher Curl (Shot Head)

15 reps

10 reps

8 reps

Exercise 5: Super Set
EXERCISES
SET 1
SET 2
SET 3
DB Hammer Curl
12 reps
10 reps
8 reps
Cable Overhead Biceps Curl
12 reps
10 reps
8 reps

Exercise 6: Giant Set
EXERCISES
SET 1
SET 2
SET 3
Cable Conc. Curl (Mid-Lower Angle)
12 reps
10 reps
8 reps
Cable Curl 45*
12 reps
10 reps
8 reps
Laying Biceps Curl
12 reps
10 reps
8 reps

FRIDAY: Quads, Hamstrings & Calves & Upper Abs


Exercise 1: Super Set
EXERCISES
SET 1
SET 2
SET 3
DB Squat
15 reps
10 reps
8 reps
DB Step Up
15 reps
10 reps
8 reps

Exercise 2: Super Set
EXERCISES
SET 1
SET 2
SET 3
DB Lunges
15 reps
10 reps
8 reps
DB Sumo Squat
15 reps
10 reps
8 reps

Exercise 3: Super Set
EXERCISES
SET 1
SET 2
SET 3
Leg Extension
15 reps
10 reps
8 reps
Laying Leg Curl
15 reps
10 reps
8 reps

Exercise 4: Super Set
EXERCISES
SET 1
SET 2
SET 3
Rope Side Lunges
10 reps
10 reps
8 reps
Rope Cross Lunges
10 reps
10 reps
8 reps

Exercise 5: Giant Set

EXERCISES
SET 1
SET 2
SET 3
Calf Raise (Toe Inward)
12 reps
10 reps
8 reps
Calf Raise (Toe Outward)
12 reps
10 reps
8 reps
Seated Calf Raise (with DB)
12 reps
10 reps
8 reps

Upper Abs


Exercise 1: Super Set
EXERCISES
SET 1
SET 2
SET 3
Incline Crunches
20 reps
20 reps
20 reps
Incline Twist
20 reps
20 reps
20 reps
Seated Calf Raise (with DB)
20 reps
20 reps
20 reps

Exercise 2: Super Set
EXERCISES
SET 1
SET 2
SET 3
Standing Rope Crunches
20 reps
20 reps
20 reps
Standing Rope Side Crunches
15-20 reps
15-20 reps
15-20 reps

Exercise 3: Super Set
EXERCISES
SET 1
SET 2
SET 3
Rope Crunches (on Knee)
20 reps
20 reps
20 reps
Rope Oblique Crunches (on Knee)
20 each side
20 each side
20 each side
Seated Calf Raise (with DB)
20 reps
20 reps
20 reps


 Exercise 4: Super Set
EXERCISES
SET 1
SET 2
SET 3
Crunches on Lat Machine
20 reps
20 reps
20 reps
Dumbbell Side Bend (with rotation)
20 each side
20 each side
20 each side

Exercise 5: Regular Set
EXERCISES
SET 1
SET 2
SET 3
Stomach Vacuum (5sec hold)
10times
10times
10times
डाइट्स लेने के लिए इस लिंक पर क्लिक करिये - DIET LINK CLICK ME 

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