"Check"description for winter plan
Автор: Shivam Rawat
Загружено: 2026-01-09
Просмотров: 1159
Описание:
*Winter Workout Plan:*
1. *Warm-up* (10-15 minutes):
Jumping jacks: 3 set, 30 seconds
Dynamic stretching: 3 set, 30 seconds
2. *Monday (Chest aur Triceps):*
Barbell bench press: 3 set, 8-12 reps
Incline dumbbell press: 3 set, 10-15 reps
Cable fly: 3 set, 12-15 reps
Tricep pushdown: 3 set, 10-12 reps
Tricep dips: 3 set, 12-15 reps
3. *Tuesday (Back aur Biceps):*
Pull-ups: 3 set, 8-12 reps
Barbell rows: 3 set, 8-12 reps
Lat pulldowns: 3 set, 10-12 reps
Dumbbell curls: 3 set, 10-12 reps
Hammer curls: 3 set, 10-12 reps
4. *Wednesday (Rest Day)*
5. *Thursday (Legs):*
Squats: 3 set, 8-12 reps
Leg press: 3 set, 10-12 reps
Lunges: 3 set, 10-12 reps
Leg extensions: 3 set, 12-15 reps
Leg curls: 3 set, 10-12 reps
6. *Friday (Shoulders aur Abs):*
Shoulder press: 3 set, 8-12 reps
Lateral raises: 3 set, 10-12 reps
Rear delt fly: 3 set, 12-15 reps
Plank: 3 set, 30-60 seconds
Russian twists: 3 set, 10-12 reps
7. *Saturday aur Sunday (Rest Days)*
*Diet Plan:*
1. **Protein**: 1.6-2.2 gm/kg body weight
2. **Carbohydrates**: 2-3 gm/kg body weight
3. **Fats**: 0.5-1 gm/kg body weight
4. **Calories**: 2500-2800 calories/day
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