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Following is what we performed in this routine:
Alternate Bicep Curls
4 Sets of 10 Reps with 30 sec break

Bicep Curl (Barbell)
4 Sets of 10 Reps with 30-45 sec break

Tricep Pushdown
4 Sets of 10 Reps with 45 sec break

Lat Pull Down
4 Sets of 10 Reps with 30-45 sec break

Push-Ups
4 Sets of 10 Reps with 30-45 sec break

Squats
4 Sets of 15 Reps with 45 sec break

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If feeling SORE due to exercise!

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72 COMMENTS

  1. I was a beginner, and i was getting problm in my left hand its not working as same as my right hand during lifting some heavy weight, i also cant abe to complete my 15×3 repatition of biceps,… (is it normal issu or something serious) plzz rply bcz am very varied about my left hand

  2. Sir you must be more specific on a weigh lifter kg. Would be confusing as beginner to how much kg per arm.. I know as new you should start on a light weight then slowly turn to heavy weight…

  3. Sani Bahi : Started my work our today , Followed you 1st Day beginner , Today I am 89 , You videos are really motivated , Goal is to bring my weight down to 68-70 kg .
    Please pass a best tip for this journey
    Regards
    Ahsan Bajwa

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