Gym Exercise For Thursday

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For proper Diet Plan Click Here Do proper warm up and streaching before weight training. -         Chin Ups ( 8X3 ) Hang yourself on the rod. Try to pull yourself as more as you can 8 times. Repeat the above steps 3 times. -         Let Pull Down Front/Back ( 10X4 ) Sit on a chair. Pull the weight up and down 10 times as shown in figure. Repeat the above steps 4 times. -         Seated Rowing ( 10X4 ) Sit on a chair. Pull the weight forward and back 10 times as shown in figure. Repeat the above steps 4 times -         Single Arm Rowing ( 10X4 ) Put your one of your knees on bench and pull a dumbbell with the opposite side hand 10 times as shown in figure. Do it with one dumbbell at a time. Repeat the above streps 4 times -         Let Pull Down Reverse ( 10X4 ) Pull the Weight up and down 10 times at a normal speed as shown in figure. Take a rest of 2 minutes. Repeat the above two steps 4 times. <<Wednesday                                                        Friday>>