What is your daily workout routine and diet?

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Daily Workout Routine: I am getting so many DMs asking about my workout routine so here I am writing it down.

Few things I will list out:

  • I train 45 minutes a day and 5 days a week
  • I try to train 2 muscles group a day and has modified according to which suits best.
  • I follow Ascending Pyramid (Increase weight, decrease rep).
  • 3 sets of 12–10–8 reps.

MONDAY:

Chest:

  • Bench press
  • Incline bench press
  • Decline bench press
  • Incline dumbbell flies
  • Cable cross over

Legs:

  • Squats
  • Barbell squats
  • Seated Calf raise

TUESDAY:

Shoulder:

  • Seated dumbbells shoulder press
  • Front raise
  • Lateral raise
  • Shrugs
  • Reverse peck deck fly
  • Barbell shoulder press (1 set of 10 reps at end)

Abs:

  • Crunches
  • Leg raises
  • Planks
  • Hanging leg raise

WEDNESDAY:

Biceps:

  • Barbell curls
  • Dumbbell curls
  • Hammer curls
  • Preacher curl

Triceps:

  • Rope tricep pushdown
  • Overhead tricep extension
  • Skull crusher
  • Bench dips

THURSDAY:

Legs:

  • Squats
  • Weigh squats
  • Sumo squats
  • Walking Lunges
  • Leg press
  • Leg extension
  • Leg curls
  • seated calf raises
  • Lying leg curls

FRIDAY:

Back:

  • Wide grip Pull ups ( 3 sets of 7 )
  • Bent over barbell row
  • Pull down
  • Single arm dumbbell row
  • Seated cable row
  • Hyper extension
  • Deadlift
  • Face pull

Cardio:

  • 10 mins Treadmill
  • 10 mins Elliptical
  • 10 mins Cycling

For diet I have already written an answer

Credit : Gaurav Agartaniya

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digitalprak

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