Still a NEWBIE in the gym!

Day-4 we started to train properly with more and more weights.

Following is what we performed in this routine:
Pull Ups
4 Sets of 10 Reps with 30-45 sec break

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

Chest Press (Barbell)
4 Sets of 10 Reps with 30-45 sec break

Chest Press (Dumbbell)
4 Sets of 10 Reps with 30-45 sec break

Dumbbell Fly (Flat Bench)
4 Sets of 10 Reps with 30-45 sec break

Squats
4 Sets of 15 Reps with 30-45 sec break

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If feeling SORE due to exercise!

https://youtu.be/RFiJc6iqSt4

Weight Loss Diet!

https://www.youtube.com/watch?v=quWU16cJTfU

Weight Gain Diet!

https://www.youtube.com/watch?v=zpJLoBUzinM

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70 COMMENTS

  1. Man, I hope you really see my comment, YOU ARE AMAZING ♥, like even though I don't understand Hindi, but somehow I get every word you say ♥ I wish you were my coach, peace mate 🙂
    Love from Egypt ♥

  2. I really found this helpful. However, if let's say I'm sticking to Day 1 program, shall I keep doing it for the whole week? I mean no rest days in between? I would appreciate your response regarding this.

  3. sunny sir aap video main jitne bhi workout batate hai uska speed wahi hona chahiye ya jaada becouse i saw in a jim bohot saare log jo bhi weight uthate hai/ workout karte hai unka speed jyada rehta hai so suggest me on this workout fast karna hai ya jaise video main dikhaya hai waise??

  4. During Chest Press or any other exercise excepts squats (naak se sans andar and mu se bahar) what should be the breathing pattern ? Saans stretch ke time andar lena h ya squeeze ke time ?

  5. Thank you sunny paaji. On my fourth day this was the first time for me to lay on a bench to do chest press and literally felt soon good after finishing the whole workout of chest including the above exercises. Tbh my bench press was 15 kilos only like you said quality over quantity nice and slow.

  6. Hi, i need your advice on something.
    I am a newbie to gain body and during my work out I feel pulsive headache on lifting heavy weight than normal which lasts for 2-3 days.
    Please suggest what could be possible reasons and what to do to come over this?

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