Advance Exercises in the Gym and details for Weight Gain In Hindi for Boys.

                              

हेलो, फ्रेंड्स इस लिंक में उन लोगो को एक्सरसाइज मिलेंगे जिन लोगो को गयम में एक्सेर्सिस करते हुए 2 या 3 साल हो गए है।  कंटिन्यू भले ही ना करि हो लेकिन काफी समय हो गया है करते हुए।  एडवांस एक्सरसाइज मिलेंगी। 

Exercises 

DAYS	EXERCISESS
DAY 1	Back + Shoulders + Abs
DAY 2	Rest
DAY 3	Legs + Abs
DAY 4	Rest
DAY 5	Chest + Arms
DAY 6	Rest
DAY 7	Repeat

DAY 1       Back + Shoulders + Abs
1. Close Grip Lat Pulldown	6 sets	12, 10, 8, 6, 4, 12 reps
2. Seated Cable Row	4 sets	12, 10, 8, 12 reps
3. Superset (Barbell Shrugs + Hyper Extension)
3a. Barbell Shrugs	3 sets	12, 10, 8 reps
3b. Hyper Extension	3 sets	12, 10, 8 reps
4. Smith Press Behind Neck	6 sets	12, 10, 8, 6, 4, 12 reps
5. Superset (DB Side Raise + DB Front Raise)
5a. DB Side Raise	3 sets	12, 10, 8 reps
5b. DB Front Raise	3 sets	12, 10, 8 reps
6. Superset (Decline Crunches + Hanging Knee Raise)
6a. Decline Crunches	3 sets	20, 20, 20 reps
6b. Hanging Knee Raise	3 sets	20, 20, 20 reps
7. Superset (Cable Crunches + Laying Leg Pull-In)
7a. Cable Crunches	3 sets	15, 15, 15 reps
7b. Laying Leg Pull-In	3 sets		15, 15, 15 reps

  

DAY 2, DAY 4 & DAY 6	REST
इन दिनों में आपको सिर्फ रेस्ट ही करना है , और किसी भी टाइप की एक्सरसाइज न करे अपनी मासपेशिओ को आराम दे और हेल्थी फ़ूड ही खाये।

DAY 3	Legs + Abs
Warm Up - Treadmill			10mins
1. Barbell Squat			6 sets				12, 10, 8, 6, 4, 12 reps
2. Superset (Leg Extension + Leg Curl)
2a. Leg Extension			3 sets				12, 10, 8 reps
2b. Leg Curl			3 sets				12, 10, 8 reps
3. Superset (Leg Press + Seated Calf Raise)
3a. Leg Press		3 sets					12, 10, 10 reps
3b. Seated Calf Raise			3 sets				12, 10, 8 reps
4. Superset (Stability Ball Crunches + Spiderman Crunches)
4a. Stability Ball Crunch			3 sets				25, 25, 25 reps
4b. Spiderman Crunches			3 sets				20 reps each side
5. Superset (Oblique Crunches + Plate Twist)
5a. Oblique Crunches				3 sets		20 reps each side
5a. Plate Twist			3 sets				20 twist each side

DAY 5   Chest + Arms  1. Superset (Barbell Brench Press + Incline DB Fyes)   1a. Barbell Bench Press   4 sets   12, 10, 8, 6 reps  1b. Incline DB Flyes 4 sets   12, 10, 8, 6 reps   2. Superset (Decline DB Press + Dips)  2a. Decline DB Press      3 sets  12, 10, 8 reps 2b. Dips - Chest Version 3 sets 12, 10, 8 reps  3. Superset (Barbell Preacher Curl + Incline Barbbell Triceps Ext) 3a. Barbell Preacher Curl   4 sets   12, 10, 8, 6 reps 3b. Incline Barbell Triceps Extens 4 sets  12, 10, 8, 6 reps  4. Superset (Incline DB Curl + DB Kickback) 4a. Incline DB Curl  3 sets    12, 10, 8 reps    4b. DB Kickback  3 sets  12, 10, 8 reps  5. Superset (Cable Hammer Curl-Rope Attached + Triceps Pushdown-Rope Attached ) 5a. Cable Hammer Curl(Rope) 3 sets  12, 10, 8 reps 5b. Triceps Pushdown(Rope)  3 sets 12, 10, 8 reps

WAJAN BDANE KI ADVANCE DIETS