29 saal · 6 ft · 100 kg · veg (no egg) · desk job

Fat loss + lean muscle
gym plan

Mon se Sat: roz kaunse 2 muscle

Har din 2 muscle group. Teen din ka cycle (A, B, C) hafte mein 2 baar chalta hai, to har muscle hafte mein 2 baar aata hai. Sunday rest. Phase chunein, phir kisi din par tap karke uski exercises par jao.

SunRestPoora rest, 8,000+ steps
ThuRestPoora rest, 8,000+ steps
SunRestPoora rest, 8,000+ steps
TueWalkHalki walk, 8,000+ steps
ThuWalkHalki walk, 8,000+ steps
SatWalkHalki walk, 8,000+ steps
SunRestPoora rest, 8,000+ steps

Naye ho aur calories kam hain, isliye seedha 6 din nahi. Pehle 2 hafte 3 din, phir 5 din, phir 6 din. Phase 2 mein agle hafte cycle C se shuru karein (Mon C, Tue A, Wed B, Fri C, Sat A) taaki legs bhi 2 baar aayein.

Hafte ka schedule

Seedha 6 din se shuru na karein. Naye hain aur calories kam hain, to body ko 6 hafte adjust hone dein.

PhaseDinMonTueWedThuFriSatSun
1 · Hafta 1–2
har exercise 2 sets, halka weight		3AwalkBwalkCwalkrest
2 · Hafta 3–6
poore sets		5ABCrestABrest
3 · Hafta 7+
sab theek ho to		6ABCABCrest

Phase 2 mein A, B, C ka cycle chalta rahta hai. Agle hafte C se shuru karein taaki legs bhi 2 baar aayein. Jis din thakaan ya joint mein dard ho, wo din halka ya rest kar dein.

Gym mein jaane se pehle

  • Time: jo time roz nibha sakein wahi sahi hai. Research mein subah aur shaam ke beech bada fark nahi mila. Shaam 5–8 baje office ke baad practical lagta hai. Bahut raat ko na karein, neend kharab hoti hai.
  • Warm-up (5–8 min): halki cycle ya walk, phir pehle exercise ka ek halka set (aadhe weight se).
  • Weight kaise chunein: aisa weight jisse set ke aakhri 2 reps mushkil lagein par form na toote, aur 2 reps aur nikalne ki jagah bachi ho. Diye hue weight mere rough andaze hain, machines ki scale alag hoti hai. Sabse halke se shuru karein.
  • Speed: uthate waqt 1–2 sec, neeche aate waqt 2–3 sec. Saans: zor lagate waqt bahar, wapas aate waqt andar.
  • Progress: jab sabhi sets upar ke reps ke top par saaf form se ho jayein, agle hafte weight thoda badhao (dumbbell 1–2 kg, machine 5 kg). Har exercise ke neeche apna weight likhne ka box hai.
  • Dard: muscle mein jalan normal hai. Joint (ghutna, kandha, kamar) mein tez dard ho to ruk jao. Pehle din trainer se 2–3 exercises ki form check karwa lo.

Grip ka asool (chhota)

  • Overhand (hathelian neeche): back mein upar ka hissa aur forearm; press mein standard.
  • Underhand (hathelian upar): biceps aur lats ka neeche ka hissa zyada.
  • Neutral (hathelian ek doosre ke saamne): jodon par aasaan, brachialis aur triceps zyada.
  • Chaudi grip: bahari/upari muscle. Narrow grip: andar/neeche ka muscle aur triceps/biceps ki madad.
  • Grip jitni tight, utni forearm thakti hai. Weight ko haath se nahi, jis muscle ko train karna hai usse kheencho ya dhakelo.

Grip ki ye jaankari general exercise-science par hai, kisi ek study se nahi. Chhote farq muscle activation mein dikhte hain, par bade nahi. Ek grip chuno aur uska weight badhate raho.

Phone ki home screen par rakhein

  • iPhone (Safari): Share button, phir "Add to Home Screen".
  • Android (Chrome): menu (3 dots), phir "Install app" ya "Add to Home screen".
  • Ek baar khulne ke baad ye page bina internet ke bhi chalta hai (jo photos aap dekh chuke ho wo save rehti hain). Ye tab hi hota hai jab site https par ho.
A

Chest + Triceps

Seena aur haath ka peeche ka hissa

Din A: Mon aur Thu (hafta 7 se)

Aaj ki list

0 / 14 sets
  1. 1Dumbbell Bench Press3 × 8–12 · rest 90 sec
  2. 2Incline Dumbbell Press2 × 8–12 · rest 90 sec
  3. 3Pec Deck (Butterfly)2 × 12–15 · rest 60 sec
  4. 4Triceps Pushdown2 × 10–12 · rest 60 sec
  5. 5Overhead Rope Extension2 × 12 · rest 60 sec
  6. 6Plank3 × 30–45 sec · rest 45 sec

Hafta 1–2 mein har exercise ke sirf 2 sets karein, halke weight se. Warm-up ke 1–2 halke sets alag se. Set ke number par tap karein, rest timer apne aap chalega.

Dumbbell Bench Press shuru ki position
Shuru
Dumbbell Bench Press end ki position
End

1Dumbbell Bench Press

Seena (Chest)

Form video dekhein
Sets × Reps
3 × 8–12
Rest
90 sec
Shuru ka weight
10–15 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Seena (Chest)
Madad (narangi)Kandhe (Shoulders)Triceps

laal = mukhya narangi = madad

Grip kaise rakhein

Hathelian aage (pair ki taraf), kalai seedhi, anguthe ko bhi ungliyon ke saath lapet kar. Dumbbell ka bhaar hathelion ke beech mein rahe.

Grip / positionKaunsa muscle zyada
Kohni 45° par (body se thodi andar)Seene ka beech aur triceps. Kandhe safe rehte hain. Yahi use karein.
Kohni 90° par bahar phailanaKandhon par zyada zor, seene par kam. Jodon ke liye risky.
Neutral grip (hathelian ek doosre ke saamne)Triceps aur kandhe ka aage ka hissa zyada, kandhe ke jod par aasaani. Kandhe mein dard ho to ye try karein.

Kahan feel hona chahiye: Seene ke beech mein khichaav aur dabav. Kandhe ya kalai mein nahi.

Steps
  1. Flat bench par peeth ke bal let jao, pair poore zameen par.
  2. Kandhe peeche aur neeche kheench kar bench mein dabao. Dumbbell seene ke upar.
  3. Saans andar lekar kohni lagbhag 45° par jhukate hue dumbbell seene ke side tak neeche laao.
  4. Saans chhodte hue upar dhakelo, haath seedhe par kohni lock nahi.

Galti se bachein: Kohni bilkul side mein phailana, kamar zyada arch karna, dumbbell ko seene par uchhalna.

Incline Dumbbell Press shuru ki position
Shuru
Incline Dumbbell Press end ki position
End

2Incline Dumbbell Press

Seena (Chest)

Form video dekhein
Sets × Reps
2 × 8–12
Rest
90 sec
Shuru ka weight
8–12 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Seena (Chest)
Madad (narangi)Kandhe (Shoulders)Triceps

laal = mukhya narangi = madad

Grip kaise rakhein

Bench ke jaisa hi: hathelian aage, kalai seedhi, poora grip.

Grip / positionKaunsa muscle zyada
Bench 30° tilt, hathelian aageSeene ka upari hissa (collarbone ke neeche). Yahi use karein.
Bench 45° ya usse zyadaKandhe ka aage ka hissa zyada kaam karne lagta hai, seene ka kam.
Neutral gripKandhon par thoda aaram, triceps zyada.

Kahan feel hona chahiye: Collarbone ke neeche seene ke upar ke hisse mein.

Steps
  1. Bench ko 30° tilt karo, zyada khadi nahi.
  2. Dumbbell kandhon ke upar se shuru, kohni thodi aage.
  3. Upar dhakelo jab tak haath lagbhag seedhe, phir 2–3 sec mein neeche laao.

Galti se bachein: Bench bahut zyada khadi karna, kandhe kaan tak uthana.

Pec Deck (Butterfly) shuru ki position
Shuru
Pec Deck (Butterfly) end ki position
End

3Pec Deck (Butterfly)

Seena (Chest)

Form video dekhein
Sets × Reps
2 × 12–15
Rest
60 sec
Shuru ka weight
20–30 kg (machine ke hisaab se)
Sets
Muscle diagram
Mukhya (laal)Seena (Chest)

laal = mukhya narangi = madad

Grip kaise rakhein

Handle ko halke se pakdo (zor se mutthi na bheenchein). Dhakka kohni aur bazu ke andar se aaye, hathelian se nahi.

Grip / positionKaunsa muscle zyada
Handle seene ki height par, kohni kandhe se thodi neecheSeene ka beech. Yahi use karein.
Handle kandhe se uparKandhe ka aage ka hissa zyada, seene par zor kam.
Forearm pad waali machineGrip ki zarurat nahi, seena zyada isolate hota hai.

Kahan feel hona chahiye: Seene ke beech mein squeeze. Haath ya kalai mein nahi.

Steps
  1. Seat aise set karo ki handle seene ki seedh mein aaye. Peeth pad se chipki.
  2. Kohni halki mudi rakh kar dono handle saamne laao, 1 sec squeeze karo.
  3. Dheere wapas jao, sirf utna jitna seene mein khichaav ho.

Galti se bachein: Haath bahut peeche le jaana (kandhe ke jod par zor), bahut bhaari weight.

Triceps Pushdown shuru ki position
Shuru
Triceps Pushdown end ki position
End

4Triceps Pushdown

Triceps

Form video dekhein
Sets × Reps
2 × 10–12
Rest
60 sec
Shuru ka weight
15–25 kg
Sets
Muscle diagram
Mukhya (laal)Triceps

laal = mukhya narangi = madad

Grip kaise rakhein

Overhand grip (hathelian neeche ki taraf), kandhon jitni chaudi pakad. Bar ya V-bar dono chalte hain.

Grip / positionKaunsa muscle zyada
Overhand (hathelian neeche)Triceps ka bahari aur beech ka hissa. Yahi use karein.
Underhand / reverse grip (hathelian upar)Triceps ka andar ka hissa zyada aur kalai par zor. Dheere weight se try karein.
Rope attachment, neeche pahunch kar rope ko bahar kheenchnaTriceps ka bahari hissa zyada squeeze hota hai.

Kahan feel hona chahiye: Haath ke peeche ke hisse mein (kohni se kandhe tak).

Steps
  1. Cable machine ke saamne khade ho, seena upar, kohni body ke saath chipki.
  2. Handle neeche dhakelo jab tak haath poore seedhe.
  3. Dheere upar jao, kohni jagah par rahe.

Galti se bachein: Kohni hilana, body ko aage-peeche jhulana.

Overhead Rope Extension shuru ki position
Shuru
Overhead Rope Extension end ki position
End

5Overhead Rope Extension

Triceps

Form video dekhein
Sets × Reps
2 × 12
Rest
60 sec
Shuru ka weight
10–20 kg
Sets
Muscle diagram
Mukhya (laal)Triceps

laal = mukhya narangi = madad

Grip kaise rakhein

Rope ke dono sire pakdo, anguthe ungliyon ke saath. Hathelian ek doosre ki taraf (neutral).

Grip / positionKaunsa muscle zyada
Kohni kaan ke paas, haath sir ke uparTriceps ka lamba hissa (long head) sabse zyada stretch. Haath ke peeche ka sabse bada hissa yahi hai.
Kohni bahar phailanaTriceps ka dabav kam, kandhe par zor.

Kahan feel hona chahiye: Haath ke peeche ke upari hisse mein stretch.

Steps
  1. Cable ki taraf peeth karke khade ho, rope sir ke peeche se pakdo. Kohni kaan ke paas.
  2. Haath aage-upar seedhe karo, phir dheere sir ke peeche wapas.
  3. Sirf kohni ke neeche ka hissa chale.

Galti se bachein: Kohni bahar phailana, kamar zyada arch karna.

Plank shuru ki position
Shuru
Plank end ki position
End

6PlankCore

Pet (Abs)

Form video dekhein
Sets × Reps
3 × 30–45 sec
Rest
45 sec
Shuru ka weight
Body weight
Sets
Muscle diagram
Mukhya (laal)Pet (Abs)

laal = mukhya narangi = madad

Grip kaise rakhein

Koi grip nahi. Kohni kandhon ke neeche, mutthi ya hathelian zameen par.

Grip / positionKaunsa muscle zyada
Kohni kandhon ke neechePet aur kandhe ek saath. Yahi use karein.
Kohni aage rakhnaPet par zyada zor, par kandhe aur kamar ke liye mushkil.

Kahan feel hona chahiye: Pet ke beech mein. Kamar mein nahi.

Steps
  1. Kohni kandhon ke neeche, panje zameen par.
  2. Sir se pair tak ek seedhi line. Pet andar kheencho.
  3. Saans leti rahein, kulhe na uthao na girao.

Galti se bachein: Kamar neeche latakna, saans rokna.

Optional exercises (13)

Ye zaroori nahi hain. Main exercises ki jagah swap karne ke liye ya variety ke liye. Zyadatar dumbbell ki hain, machine waali bhi hain. Ek session mein 1–2 se zyada na jodein, warna volume badh jata hai. Kisi par tap karke poori detail dekhein.

Dumbbell FlySeena (Chest) · 2 × 10–12Dumbbell
Dumbbell Fly shuru ki position
Shuru
Dumbbell Fly end ki position
End

1Dumbbell FlyOption

Seena (Chest)

Form video dekhein
Sets × Reps
2 × 10–12
Rest
60 sec
Shuru ka weight
4–8 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Seena (Chest)

laal = mukhya narangi = madad

Grip kaise rakhein

Hathelian ek doosre ke saamne (neutral), kohni halki mudi aur wahi angle poore set mein. Anguthe ungliyon ke saath lapete.

Grip / positionKaunsa muscle zyada
Kohni halki mudi, arc meinSeene ka beech aur andar ka hissa. Yahi use karein.
Kohni seedhi ya bahut zyada mudnaKohni ke jod par zor ya press ban jata hai. Na karein.

Kahan feel hona chahiye: Seene ke beech mein stretch aur squeeze.

Steps
  1. Flat bench par let ke dumbbell seene ke upar, haath lagbhag seedhe, hathelian ek doosre ke saamne.
  2. Kohni halki mudi rakh kar dono haath side mein arc mein neeche jao jab tak seene mein stretch ho.
  3. Seene ko squeeze karte hue haath wapas upar laao, jaise ped ko gale lagana.

Galti se bachein: Bhaari weight (kandhe ko chot), kohni ka angle badalna, bahut neeche jaana.

Incline Dumbbell FlySeena (Chest) · 2 × 10–12Dumbbell
Incline Dumbbell Fly shuru ki position
Shuru
Incline Dumbbell Fly end ki position
End

2Incline Dumbbell FlyOption

Seena (Chest)

Form video dekhein
Sets × Reps
2 × 10–12
Rest
60 sec
Shuru ka weight
4–8 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Seena (Chest)
Madad (narangi)Kandhe (Shoulders)

laal = mukhya narangi = madad

Grip kaise rakhein

Dumbbell fly jaisa. Hathelian ek doosre ke saamne, kohni halki mudi.

Grip / positionKaunsa muscle zyada
Bench 30° tiltSeene ka upari hissa. Yahi use karein.
Bench 45° se uparKandhe zyada kaam karne lagte hain.

Kahan feel hona chahiye: Seene ke upari hisse mein stretch.

Steps
  1. Bench ko 30° tilt karo, dumbbell seene ke upar.
  2. Haath arc mein side mein neeche, seene mein stretch aane tak.
  3. Squeeze karte hue wapas upar.

Galti se bachein: Bench bahut khadi, bhaari weight.

Dumbbell Floor PressTriceps · 2 × 8–12Dumbbell
Dumbbell Floor Press shuru ki position
Shuru
Dumbbell Floor Press end ki position
End

3Dumbbell Floor PressOption

Triceps

Form video dekhein
Sets × Reps
2 × 8–12
Rest
90 sec
Shuru ka weight
10–14 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Triceps
Madad (narangi)Seena (Chest)Kandhe (Shoulders)

laal = mukhya narangi = madad

Isme triceps aur seena dono kaam karte hain. Bench na ho to ye acha vikalp hai.

Grip kaise rakhein

Hathelian aage (ya neutral), kalai seedhi, poora grip.

Grip / positionKaunsa muscle zyada
Hathelian aage, kohni 45°Triceps aur seena. Kandhe ke jod par aasaan, kyunki floor kohni ko rok deta hai.
Neutral gripTriceps zyada.

Kahan feel hona chahiye: Haath ke peeche (triceps) aur seene mein.

Steps
  1. Zameen par peeth ke bal let jao, ghutne mude hue.
  2. Dumbbell seene ke side par, kohni floor ko touch kare tak neeche laao.
  3. Upar dhakelo, kohni lock nahi.

Galti se bachein: Kohni ko floor par patakna, kandhe uthana.

Close-Grip Dumbbell PressTriceps · 2 × 8–12Dumbbell
Close-Grip Dumbbell Press shuru ki position
Shuru
Close-Grip Dumbbell Press end ki position
End

4Close-Grip Dumbbell PressOption

Triceps

Form video dekhein
Sets × Reps
2 × 8–12
Rest
90 sec
Shuru ka weight
8–12 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Triceps
Madad (narangi)Seena (Chest)Kandhe (Shoulders)

laal = mukhya narangi = madad

Grip kaise rakhein

Dono dumbbell ek doosre se chipka kar, hathelian ek doosre ke saamne (neutral), poora grip.

Grip / positionKaunsa muscle zyada
Dumbbell chipke hue, kohni body ke paasTriceps zyada. Yahi use karein.
Dumbbell door, kohni baharSeena zyada, triceps kam.

Kahan feel hona chahiye: Haath ke peeche ke hisse (triceps) mein.

Steps
  1. Bench par let ke dono dumbbell seene ke beech mein chipka kar pakdo.
  2. Kohni body ke paas rakh kar upar dhakelo.
  3. Dheere seene tak wapas.

Galti se bachein: Kohni bahar phailana, dumbbell door karna.

Dumbbell PulloverSeena (Chest) · 2 × 10–12Dumbbell
Dumbbell Pullover shuru ki position
Shuru
Dumbbell Pullover end ki position
End

5Dumbbell PulloverOption

Seena (Chest)

Form video dekhein
Sets × Reps
2 × 10–12
Rest
60 sec
Shuru ka weight
8–12 kg ek dumbbell
Sets
Muscle diagram
Mukhya (laal)Seena (Chest)
Madad (narangi)Lats (peeth ki chaudai)Kandhe (Shoulders)Triceps

laal = mukhya narangi = madad

Grip kaise rakhein

Ek dumbbell ke upar ke sire ko dono hathelion se cup karke pakdo, haath lagbhag seedhe aur kohni halki mudi.

Grip / positionKaunsa muscle zyada
Haath lagbhag seedheSeene ka neeche ka hissa aur lats. Yahi use karein.
Kohni zyada mudnaTriceps zyada kaam karne lagte hain.

Kahan feel hona chahiye: Seene aur kaanchh ke paas peeth mein stretch.

Steps
  1. Bench ke kinare par kandhe tikaye let jao, dumbbell seene ke upar.
  2. Haath lagbhag seedhe rakh kar dumbbell ko sir ke peeche halke se neeche le jao.
  3. Stretch mehsoos hote hi seene ke upar wapas laao.

Galti se bachein: Bhaari weight, kamar ko zyada arch karna, kohni bahut mudna.

Overhead Dumbbell ExtensionTriceps · 2 × 10–12Dumbbell
Overhead Dumbbell Extension shuru ki position
Shuru
Overhead Dumbbell Extension end ki position
End

6Overhead Dumbbell ExtensionOption

Triceps

Form video dekhein
Sets × Reps
2 × 10–12
Rest
60 sec
Shuru ka weight
8–12 kg ek dumbbell
Sets
Muscle diagram
Mukhya (laal)Triceps

laal = mukhya narangi = madad

Grip kaise rakhein

Dumbbell ke upar ke sire ko dono hathelion se cup karke pakdo, haath sir ke upar.

Grip / positionKaunsa muscle zyada
Kohni kaan ke paas, sir ke uparTriceps ka lamba hissa (sabse zyada stretch). Yahi use karein.
Kohni baharTriceps ka dabav kam.

Kahan feel hona chahiye: Haath ke peeche ke upari hisse mein stretch.

Steps
  1. Khade ya baithe ho, dumbbell dono haath se sir ke upar.
  2. Kohni sthir rakh kar dumbbell ko sir ke peeche neeche laao.
  3. Triceps se dumbbell wapas upar.

Galti se bachein: Kohni bahar, kamar arch.

Lying Dumbbell Triceps ExtensionTriceps · 2 × 10–12Dumbbell
Lying Dumbbell Triceps Extension shuru ki position
Shuru
Lying Dumbbell Triceps Extension end ki position
End

7Lying Dumbbell Triceps ExtensionOption

Triceps

Form video dekhein
Sets × Reps
2 × 10–12
Rest
60 sec
Shuru ka weight
4–8 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Triceps
Madad (narangi)Seena (Chest)Kandhe (Shoulders)

laal = mukhya narangi = madad

Grip kaise rakhein

Hathelian ek doosre ke saamne (neutral), kalai seedhi.

Grip / positionKaunsa muscle zyada
Neutral grip, kohni upar ki tarafTriceps. Yahi use karein.
Dumbbell sir ke upar takTriceps ka lamba hissa zyada, par jodon par zor.

Kahan feel hona chahiye: Haath ke peeche ke hisse mein.

Steps
  1. Bench par let jao, dumbbell haath mein seedhe upar.
  2. Kohni ko sthir rakh kar dumbbell kaan ki taraf neeche laao.
  3. Triceps se wapas upar.

Galti se bachein: Kohni bahar, bhaari weight (sir ke paas se guzarta hai, dhyan rakhein).

Triceps KickbackTriceps · 2 × 12 (har haath)Dumbbell
Triceps Kickback shuru ki position
Shuru
Triceps Kickback end ki position
End

8Triceps KickbackOption

Triceps

Form video dekhein
Sets × Reps
2 × 12 (har haath)
Rest
60 sec
Shuru ka weight
2–5 kg
Sets
Muscle diagram
Mukhya (laal)Triceps

laal = mukhya narangi = madad

Grip kaise rakhein

Neutral grip, halka dumbbell.

Grip / positionKaunsa muscle zyada
Kohni body ke paas, upar-peecheTriceps ka squeeze. Yahi use karein.

Kahan feel hona chahiye: Haath ke peeche ke hisse mein squeeze.

Steps
  1. Ek haath aur ek ghutna bench par, peeth seedhi.
  2. Kohni body ke paas 90° par, dumbbell peeche seedha karo.
  3. Dheere wapas.

Galti se bachein: Kohni neeche girana, bhaari weight.

Push-UpSeena (Chest) · 2 × jitne saaf ho sakeinBody weight
Push-Up shuru ki position
Shuru
Push-Up end ki position
End

9Push-UpOption

Seena (Chest)

Form video dekhein
Sets × Reps
2 × jitne saaf ho sakein
Rest
60 sec
Shuru ka weight
Body weight
Sets
Muscle diagram
Mukhya (laal)Seena (Chest)
Madad (narangi)Kandhe (Shoulders)Triceps

laal = mukhya narangi = madad

Grip kaise rakhein

Hathelian zameen par kandhon se thodi chaudi, ungliyan aage.

Grip / positionKaunsa muscle zyada
Haath kandhon se thode chaudeSeena. Yahi use karein.
Haath paas (kandhon jitne ya kam)Triceps zyada.
Haath bahut chaudeSeene ka bahari hissa, kandhe par zor.

Kahan feel hona chahiye: Seene aur haath ke peeche ke hisse mein.

Steps
  1. Plank position, haath kandhon se thodi chaudi.
  2. Body ek seedhi line mein neeche jao jab tak seena zameen ke paas.
  3. Dhakel kar wapas upar.

Galti se bachein: Kamar latakna, kohni 90° bahar.

Incline Push-Up (aasaan)Seena (Chest) · 2 × 10–15Body weight
Incline Push-Up (aasaan) shuru ki position
Shuru
Incline Push-Up (aasaan) end ki position
End

10Incline Push-Up (aasaan)Option

Seena (Chest)

Form video dekhein
Sets × Reps
2 × 10–15
Rest
60 sec
Shuru ka weight
Body weight
Sets
Muscle diagram
Mukhya (laal)Seena (Chest)
Madad (narangi)Kandhe (Shoulders)Triceps

laal = mukhya narangi = madad

Grip kaise rakhein

Haath bench ya table par kandhon se thode chaude.

Grip / positionKaunsa muscle zyada
Haath upar, pair neechePushup se aasaan, seena. Naye logon ke liye.

Kahan feel hona chahiye: Seene mein.

Steps
  1. Haath bench par, body seedhi line mein.
  2. Seena bench ki taraf laao.
  3. Dhakel kar wapas.

Galti se bachein: Kamar latakna.

Bench DipsTriceps · 2 × 8–12Body weight
Bench Dips shuru ki position
Shuru
Bench Dips end ki position
End

11Bench DipsOption

Triceps

Form video dekhein
Sets × Reps
2 × 8–12
Rest
60 sec
Shuru ka weight
Body weight
Sets
Muscle diagram
Mukhya (laal)Triceps
Madad (narangi)Seena (Chest)Kandhe (Shoulders)

laal = mukhya narangi = madad

Kandhe ke aage ke jod mein dard ho to ye exercise na karein.

Grip kaise rakhein

Hathelian bench ke kinare par, kandhon ke baraabar, ungliyan aage.

Grip / positionKaunsa muscle zyada
Kohni peeche, body bench ke paasTriceps. Yahi use karein.

Kahan feel hona chahiye: Haath ke peeche ke hisse mein.

Steps
  1. Bench ke kinare par haath, pair aage.
  2. Kulhe bench se hata kar kohni 90° tak neeche jao.
  3. Triceps se wapas upar.

Galti se bachein: Bahut neeche jaana (kandhe ke jod ko chot), kandhe uthana.

Chest Press MachineSeena (Chest) · 2 × 10–12Machine / Cable
Chest Press Machine shuru ki position
Shuru
Chest Press Machine end ki position
End

12Chest Press MachineOption

Seena (Chest)

Form video dekhein
Sets × Reps
2 × 10–12
Rest
90 sec
Shuru ka weight
Machine par halke weight se
Sets
Muscle diagram
Mukhya (laal)Seena (Chest)
Madad (narangi)Kandhe (Shoulders)Triceps

laal = mukhya narangi = madad

Grip kaise rakhein

Handles ko poore hathelion se pakdo, kalai seedhi.

Grip / positionKaunsa muscle zyada
Handle seene ki height parSeena. Yahi use karein.
Seat bahut neecheKandhe par zor.

Kahan feel hona chahiye: Seene ke beech mein.

Steps
  1. Seat aise set karo ki handle seene ke beech ki height par aaye.
  2. Peeth pad se chipki, handle dhakelo.
  3. Dheere wapas.

Galti se bachein: Kandhe uthana, kamar arch.

Cable CrossoverSeena (Chest) · 2 × 12–15Machine / Cable
Cable Crossover shuru ki position
Shuru
Cable Crossover end ki position
End

13Cable CrossoverOption

Seena (Chest)

Form video dekhein
Sets × Reps
2 × 12–15
Rest
60 sec
Shuru ka weight
5–10 kg har taraf
Sets
Muscle diagram
Mukhya (laal)Seena (Chest)
Madad (narangi)Kandhe (Shoulders)

laal = mukhya narangi = madad

Grip kaise rakhein

Handles ko halke se pakdo, kohni halki mudi.

Grip / positionKaunsa muscle zyada
Handle upar se neeche ki taraf laanaSeene ka neeche aur andar ka hissa.
Handle seene ki height seSeene ka beech.

Kahan feel hona chahiye: Seene ke beech mein squeeze.

Steps
  1. Cable upar set karo, dono handle pakdo, ek kadam aage.
  2. Kohni halki mudi rakh kar haath neeche-saamne laao.
  3. Seene ko squeeze kar ke dheere wapas.

Galti se bachein: Bhaari weight, kohni mudna-seedha karna.

B

Back + Biceps

Peeth aur haath ka aage ka hissa

Din B: Tue aur Fri (hafta 7 se)

Aaj ki list

0 / 16 sets
  1. 1Lat Pulldown3 × 8–12 · rest 90 sec
  2. 2Seated Cable Row2 × 8–12 · rest 90 sec
  3. 3One-Arm Dumbbell Row2 × 10 (har haath) · rest 60 sec
  4. 4Face Pull2 × 12–15 · rest 60 sec
  5. 5Dumbbell Curl2 × 10–12 · rest 60 sec
  6. 6Hammer Curl2 × 12 · rest 60 sec
  7. 7Cable Crunch3 × 12–15 · rest 60 sec

Hafta 1–2 mein har exercise ke sirf 2 sets karein, halke weight se. Warm-up ke 1–2 halke sets alag se. Set ke number par tap karein, rest timer apne aap chalega.

Lat Pulldown shuru ki position
Shuru
Lat Pulldown end ki position
End

1Lat Pulldown

Lats (peeth ki chaudai)

Form video dekhein
Sets × Reps
3 × 8–12
Rest
90 sec
Shuru ka weight
35–45 kg
Sets
Muscle diagram
Mukhya (laal)Lats (peeth ki chaudai)
Madad (narangi)BicepsBeech ki peethKandhe (Shoulders)

laal = mukhya narangi = madad

Grip kaise rakhein

Overhand grip, kandhon se thodi chaudi (lagbhag 1.5×). Anguthe ko bar ke saath lapet kar. Bar ko haath se nahi, kohni se neeche kheenchne ka socho.

Grip / positionKaunsa muscle zyada
Chaudi overhand gripLats ka bahari hissa (peeth ki chaudai). Yahi use karein.
Narrow / V-bar (neutral)Lats ka neeche ka hissa aur beech ki peeth. Biceps zyada madad karte hain.
Underhand (hathelian upar), kandhe jitni chaudiBiceps zyada, lats ka neeche ka hissa. Beginners ke liye aasaan hota hai.

Kahan feel hona chahiye: Kandhon ke neeche, kaanchh (armpit) ke aas-paas peeth ki chaudai mein.

Steps
  1. Pair pad ke neeche set karo. Bar ko chaudi pakad se pakdo.
  2. Thoda peeche jhuk kar bar ko seene ki upari line tak kheencho. Kohni neeche aur peeche.
  3. Seena upar rakhte hue bar ko dheere wapas upar jane do.

Galti se bachein: Bar gardan ke peeche le jaana, body ka jhatka, bahut peeche late jaana.

Seated Cable Row shuru ki position
Shuru
Seated Cable Row end ki position
End

2Seated Cable Row

Beech ki peeth

Form video dekhein
Sets × Reps
2 × 8–12
Rest
90 sec
Shuru ka weight
30–40 kg
Sets
Muscle diagram
Mukhya (laal)Beech ki peeth
Madad (narangi)BicepsLats (peeth ki chaudai)Kandhe (Shoulders)

laal = mukhya narangi = madad

Beech ki peeth ko diagram mein traps ke hisse se dikhaya hai.

Grip kaise rakhein

V-handle (neutral grip) ya seedha bar. Anguthe lapet kar, kalai seedhi, handle ko pet ki taraf kheencho.

Grip / positionKaunsa muscle zyada
V-handle, kohni body ke paasLats aur beech ki peeth. Yahi use karein.
Chaudi bar overhand, kohni baharUpper back (rhomboids, traps) aur kandhe ka peeche ka hissa zyada.
Underhand narrowLats ka neeche ka hissa aur biceps zyada.

Kahan feel hona chahiye: Dono kandhe ke blade ke beech mein (peeth ke beech).

Steps
  1. Seedhe baitho, ghutne halke mude, seena upar.
  2. Handle ko pet ki taraf kheencho, kandhe ke blade peeche dabao.
  3. 1 sec rokkar dheere aage chhodo.

Galti se bachein: Peeche jhukna, kandhe kaan tak uthana.

One-Arm Dumbbell Row shuru ki position
Shuru
One-Arm Dumbbell Row end ki position
End

3One-Arm Dumbbell Row

Beech ki peeth

Form video dekhein
Sets × Reps
2 × 10 (har haath)
Rest
60 sec
Shuru ka weight
10–15 kg
Sets
Muscle diagram
Mukhya (laal)Beech ki peeth
Madad (narangi)BicepsLats (peeth ki chaudai)Kandhe (Shoulders)

laal = mukhya narangi = madad

Beech ki peeth ko diagram mein traps ke hisse se dikhaya hai.

Grip kaise rakhein

Neutral grip (hathelian body ki taraf), dumbbell ka handle poora pakdo. Kohni se kheencho, haath ko hook ki tarah socho.

Grip / positionKaunsa muscle zyada
Kohni kulhe ki taraf, body ke paasLats zyada. Yahi use karein.
Kohni 45° baharUpper back aur kandhe ka peeche ka hissa zyada.

Kahan feel hona chahiye: Peeth ke beech mein aur kaanchh ke paas, haath mein nahi.

Steps
  1. Ek haath aur ek ghutna bench par rakho, peeth zameen ke samantar.
  2. Dumbbell ko kulhe ki taraf kheencho, kohni peeche aur upar.
  3. Dheere neeche chhodo, kandhe ko poora kheenchne do.

Galti se bachein: Body ko ghumaana, dumbbell ko jhatka dena.

Face Pull shuru ki position
Shuru
Face Pull end ki position
End

4Face Pull

Kandhe (Shoulders)

Form video dekhein
Sets × Reps
2 × 12–15
Rest
60 sec
Shuru ka weight
10–20 kg
Sets
Muscle diagram
Mukhya (laal)Kandhe (Shoulders)
Madad (narangi)Beech ki peeth

laal = mukhya narangi = madad

Diagram mein kandhe ka peeche ka hissa nahi dikhta, isliye upper back (traps) dikhaya hai.

Grip kaise rakhein

Rope ke dono sire, hathelian ek doosre ki taraf. Rope ko chehre ki taraf kheencho aur sire alag karo.

Grip / positionKaunsa muscle zyada
Rope chehre ki seedh mein, kohni upar aur baharKandhe ka peeche ka hissa aur upper back. Baithne waale log ke liye bahut kaam ka.
Rope neeche (seene ki seedh), kohni neecheTraps aur lats zyada, rear delt kam. Kandhe mein dard ho tab hi.

Kahan feel hona chahiye: Kandhe ke peeche ke hisse aur upper back mein.

Steps
  1. Cable ko chehre ki seedh mein rakho, rope pakdo, 2 kadam peeche.
  2. Rope ko chehre ki taraf kheencho, kohni upar aur bahar.
  3. Kandhe ke blade peeche dabao, 1 sec rok kar dheere wapas.

Galti se bachein: Bahut bhaari weight, peeche jhukna.

Dumbbell Curl shuru ki position
Shuru
Dumbbell Curl end ki position
End

5Dumbbell Curl

Biceps

Form video dekhein
Sets × Reps
2 × 10–12
Rest
60 sec
Shuru ka weight
6–10 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Biceps
Madad (narangi)Forearm

laal = mukhya narangi = madad

Grip kaise rakhein

Underhand grip (hathelian upar ki taraf), kalai seedhi. Mutthi ko zyada kaskar na pakdo.

Grip / positionKaunsa muscle zyada
Underhand (hathelian upar)Biceps ke dono hisse. Yahi use karein.
Neutral (hammer) gripBiceps ka bahari hissa, brachialis aur forearm zyada.
Overhand (hathelian neeche)Forearm aur brachialis zyada, biceps kam. Halka weight lagega.

Kahan feel hona chahiye: Haath ke aage ke hisse mein (kandhe ke neeche, kohni ke upar).

Steps
  1. Khade ho, kohni body ke saath chipki, hathelian aage.
  2. Dumbbell ko kandhe ki taraf curl karo, upar 1 sec rok.
  3. Dheere 3 sec mein neeche laao.

Galti se bachein: Body ko jhatka dena, kohni aage laana.

Hammer Curl shuru ki position
Shuru
Hammer Curl end ki position
End

6Hammer Curl

Biceps

Form video dekhein
Sets × Reps
2 × 12
Rest
60 sec
Shuru ka weight
6–10 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Biceps

laal = mukhya narangi = madad

Grip kaise rakhein

Neutral grip: dumbbell ko hathode ki tarah pakdo, anguthe upar ki taraf.

Grip / positionKaunsa muscle zyada
Neutral (hathelian ek doosre ke saamne)Brachialis (haath ki motai) aur forearm. Haath mota dikhane mein madad.
Cross-body (dumbbell seene ki taraf)Biceps ka bahari hissa zyada.

Kahan feel hona chahiye: Haath ke aage ke bahari hisse mein aur forearm mein.

Steps
  1. Dumbbell aise pakdo jaise hathoda, anguthe upar.
  2. Kohni sthir rakhte hue curl karo, dheere neeche laao.

Galti se bachein: Kandhe uthana, jhatka.

Cable Crunch shuru ki position
Shuru
Cable Crunch end ki position
End

7Cable CrunchCore

Pet (Abs)

Form video dekhein
Sets × Reps
3 × 12–15
Rest
60 sec
Shuru ka weight
20–30 kg
Sets
Muscle diagram
Mukhya (laal)Pet (Abs)

laal = mukhya narangi = madad

Grip kaise rakhein

Rope ko sir ke dono taraf pakdo aur haath wahin lock rakho (haath se kheenchna nahi hai).

Grip / positionKaunsa muscle zyada
Haath sir ke paas lock, kamar se jhuknaPet ke upar ke hisse. Yahi use karein.
Haath se kheenchnaPet kam, haath aur kandhe zyada. Galat.

Kahan feel hona chahiye: Pet ke beech mein squeeze. Kamar ya haath mein nahi.

Steps
  1. Rope ko sir ke paas pakdo, ghutne ke bal baitho.
  2. Pet ko andar kheench kar sir ko kulhon ki taraf jhukao. Kulhe sthir.
  3. Dheere wapas upar.

Galti se bachein: Haath se kheenchna, kulhe peeche-aage hilana.

Optional exercises (13)

Ye zaroori nahi hain. Main exercises ki jagah swap karne ke liye ya variety ke liye. Zyadatar dumbbell ki hain, machine waali bhi hain. Ek session mein 1–2 se zyada na jodein, warna volume badh jata hai. Kisi par tap karke poori detail dekhein.

Two-Dumbbell Bent-Over RowBeech ki peeth · 2 × 8–12Dumbbell
Two-Dumbbell Bent-Over Row shuru ki position
Shuru
Two-Dumbbell Bent-Over Row end ki position
End

1Two-Dumbbell Bent-Over RowOption

Beech ki peeth

Form video dekhein
Sets × Reps
2 × 8–12
Rest
90 sec
Shuru ka weight
8–12 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Beech ki peeth
Madad (narangi)BicepsLats (peeth ki chaudai)Kandhe (Shoulders)

laal = mukhya narangi = madad

Grip kaise rakhein

Overhand ya neutral (hathelian ek doosre ke saamne), poora grip, kalai seedhi.

Grip / positionKaunsa muscle zyada
Neutral (hathelian andar)Lats zyada. Yahi use karein.
Overhand (hathelian peeche)Upper back aur kandhe ka peeche ka hissa zyada.

Kahan feel hona chahiye: Peeth ke beech mein aur kaanchh ke paas.

Steps
  1. Ghutne thode mude, kulhe peeche, peeth seedhi, body 45° aage.
  2. Dumbbell ko kulhon ki taraf kheencho, kohni peeche.
  3. Dheere neeche.

Galti se bachein: Peeth gol, body upar-neeche hilana.

Chest-Supported Dumbbell RowBeech ki peeth · 2 × 10–12Dumbbell
Chest-Supported Dumbbell Row shuru ki position
Shuru
Chest-Supported Dumbbell Row end ki position
End

2Chest-Supported Dumbbell RowOption

Beech ki peeth

Form video dekhein
Sets × Reps
2 × 10–12
Rest
90 sec
Shuru ka weight
8–12 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Beech ki peeth
Madad (narangi)BicepsForearmLats (peeth ki chaudai)Kandhe (Shoulders)

laal = mukhya narangi = madad

Kamar mein dard ho to ye achha vikalp hai, kyunki chhaati ko sahara milta hai.

Grip kaise rakhein

Neutral grip (hathelian andar ki taraf), poora grip.

Grip / positionKaunsa muscle zyada
Neutral, kohni body ke paasLats aur beech ki peeth.
Overhand, kohni baharUpper back zyada.

Kahan feel hona chahiye: Peeth ke beech mein.

Steps
  1. Incline bench (30–45°) par chhaati ke bal let jao.
  2. Dumbbell neeche latke hue, kohni peeche kheencho.
  3. Dheere neeche.

Galti se bachein: Kamar ko bench se uthana, jhatka.

Dumbbell ShrugTraps · 3 × 12–15Dumbbell
Dumbbell Shrug shuru ki position
Shuru
Dumbbell Shrug end ki position
End

3Dumbbell ShrugOption

Traps

Form video dekhein
Sets × Reps
3 × 12–15
Rest
60 sec
Shuru ka weight
12–20 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Traps

laal = mukhya narangi = madad

Grip kaise rakhein

Neutral grip: dumbbell body ke side mein, poora grip. Zyada weight par straps kaam aate hain.

Grip / positionKaunsa muscle zyada
Haath body ke side meinTraps (gardan ke neeche, kandhe ke upar). Yahi use karein.

Kahan feel hona chahiye: Gardan ke aas-paas, kandhe ke upar ke hisse mein.

Steps
  1. Khade ho, dumbbell body ke side mein.
  2. Kandhe seedhe kaan ki taraf uthao, 1 sec rok.
  3. Dheere neeche.

Galti se bachein: Kandhe ghumana, gardan aage karna.

Reverse Fly (rear delt)Kandhe (Shoulders) · 2 × 12–15Dumbbell
Reverse Fly (rear delt) shuru ki position
Shuru
Reverse Fly (rear delt) end ki position
End

4Reverse Fly (rear delt)Option

Kandhe (Shoulders)

Form video dekhein
Sets × Reps
2 × 12–15
Rest
60 sec
Shuru ka weight
2–5 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Kandhe (Shoulders)

laal = mukhya narangi = madad

Diagram mein kandhe ka peeche ka hissa nahi dikhta, isliye upper back dikhaya hai.

Grip kaise rakhein

Hathelian ek doosre ke saamne, halka grip. Choti ungli thodi upar.

Grip / positionKaunsa muscle zyada
Kohni halki mudi, side meinKandhe ka peeche ka hissa aur upper back. Yahi use karein.

Kahan feel hona chahiye: Kandhe ke peeche ke hisse mein.

Steps
  1. Kulhon se aage jhuko, peeth seedhi, dumbbell neeche latke hue.
  2. Dono haath side mein kandhe ki height tak uthao, 1 sec rok.
  3. Dheere neeche.

Galti se bachein: Bhaari weight, jhatka, peeth gol.

Incline Dumbbell CurlBiceps · 2 × 10–12Dumbbell
Incline Dumbbell Curl shuru ki position
Shuru
Incline Dumbbell Curl end ki position
End

5Incline Dumbbell CurlOption

Biceps

Form video dekhein
Sets × Reps
2 × 10–12
Rest
60 sec
Shuru ka weight
4–8 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Biceps

laal = mukhya narangi = madad

Grip kaise rakhein

Underhand grip (hathelian upar), haath body ke peeche latke hue.

Grip / positionKaunsa muscle zyada
Underhand, bench 45–60°Biceps ka lamba hissa zyada stretch hota hai. Yahi use karein.

Kahan feel hona chahiye: Biceps mein, khaaskar upar ke hisse mein.

Steps
  1. Incline bench par peeth lagakar baitho, haath neeche latke.
  2. Dumbbell ko kandhe ki taraf curl karo.
  3. Dheere 3 sec mein neeche.

Galti se bachein: Kohni aage laana, kandhe uthana.

Concentration CurlBiceps · 2 × 10–12 (har haath)Dumbbell
Concentration Curl shuru ki position
Shuru
Concentration Curl end ki position
End

6Concentration CurlOption

Biceps

Form video dekhein
Sets × Reps
2 × 10–12 (har haath)
Rest
60 sec
Shuru ka weight
5–8 kg
Sets
Muscle diagram
Mukhya (laal)Biceps
Madad (narangi)Forearm

laal = mukhya narangi = madad

Grip kaise rakhein

Underhand grip.

Grip / positionKaunsa muscle zyada
Kohni jaangh ke andar tikayiBiceps ka squeeze. Yahi use karein.

Kahan feel hona chahiye: Biceps mein.

Steps
  1. Baith ke kohni jaangh ke andar tikao.
  2. Dumbbell ko kandhe ki taraf curl karo.
  3. Dheere neeche.

Galti se bachein: Body ko jhatka dena.

Row Machine (chest-supported)Lats (peeth ki chaudai) · 2 × 10–12Machine / Cable
Row Machine (chest-supported) shuru ki position
Shuru
Row Machine (chest-supported) end ki position
End

7Row Machine (chest-supported)Option

Lats (peeth ki chaudai)

Form video dekhein
Sets × Reps
2 × 10–12
Rest
90 sec
Shuru ka weight
Machine par halke weight se
Sets
Muscle diagram
Mukhya (laal)Lats (peeth ki chaudai)
Madad (narangi)BicepsBeech ki peeth

laal = mukhya narangi = madad

Grip kaise rakhein

Neutral handles, kalai seedhi.

Grip / positionKaunsa muscle zyada
Neutral handles, kohni body ke paasLats aur beech ki peeth.
Chaudi handlesUpper back zyada.

Kahan feel hona chahiye: Peeth ke beech mein.

Steps
  1. Chhaati pad par rakh kar baitho, handle pakdo.
  2. Handle ko pet ki taraf kheencho, kandhe ke blade peeche.
  3. Dheere wapas.

Galti se bachein: Kandhe kaan tak uthana, jhatka.

Biceps Curl MachineBiceps · 2 × 10–12Machine / Cable
Biceps Curl Machine shuru ki position
Shuru
Biceps Curl Machine end ki position
End

8Biceps Curl MachineOption

Biceps

Form video dekhein
Sets × Reps
2 × 10–12
Rest
60 sec
Shuru ka weight
Machine par halke weight se
Sets
Muscle diagram
Mukhya (laal)Biceps

laal = mukhya narangi = madad

Grip kaise rakhein

Underhand grip.

Grip / positionKaunsa muscle zyada
Kohni pad parBiceps. Yahi use karein.

Kahan feel hona chahiye: Biceps mein.

Steps
  1. Seat set karo ki kohni pad par rahe.
  2. Handle ko curl karo, upar squeeze.
  3. Dheere neeche.

Galti se bachein: Kandhe uthana.

Close-Grip Lat PulldownLats (peeth ki chaudai) · 2 × 10–12Machine / Cable
Close-Grip Lat Pulldown shuru ki position
Shuru
Close-Grip Lat Pulldown end ki position
End

9Close-Grip Lat PulldownOption

Lats (peeth ki chaudai)

Form video dekhein
Sets × Reps
2 × 10–12
Rest
90 sec
Shuru ka weight
30–40 kg
Sets
Muscle diagram
Mukhya (laal)Lats (peeth ki chaudai)
Madad (narangi)BicepsBeech ki peethKandhe (Shoulders)

laal = mukhya narangi = madad

Grip kaise rakhein

Narrow bar ya V-bar, neutral grip.

Grip / positionKaunsa muscle zyada
Neutral, narrowLats ka neeche ka hissa aur biceps zyada.

Kahan feel hona chahiye: Peeth ke neeche aur kaanchh ke paas.

Steps
  1. Pad ke neeche set ho kar narrow handle pakdo.
  2. Thoda peeche jhuk kar handle ko seene ki taraf kheencho.
  3. Dheere wapas upar.

Galti se bachein: Body ka jhatka.

CrunchPet (Abs) · 2 × 15–20Body weight
Crunch shuru ki position
Shuru
Crunch end ki position
End

10CrunchOption

Pet (Abs)

Form video dekhein
Sets × Reps
2 × 15–20
Rest
45 sec
Shuru ka weight
Body weight
Sets
Muscle diagram
Mukhya (laal)Pet (Abs)

laal = mukhya narangi = madad

Grip kaise rakhein

Haath seene par ya kaan ke paas. Sir ko haath se kheencho mat.

Grip / positionKaunsa muscle zyada
Haath seene parPet ke upar ke hisse. Yahi use karein.

Kahan feel hona chahiye: Pet ke beech mein.

Steps
  1. Peeth ke bal let ke ghutne mude, pair zameen par.
  2. Pet andar kheench kar kandhe zameen se uthao.
  3. Dheere neeche.

Galti se bachein: Gardan se kheencho, kamar uthana.

Lying Leg RaisePet (Abs) · 2 × 10–15Body weight
Lying Leg Raise shuru ki position
Shuru
Lying Leg Raise end ki position
End

11Lying Leg RaiseOption

Pet (Abs)

Form video dekhein
Sets × Reps
2 × 10–15
Rest
60 sec
Shuru ka weight
Body weight
Sets
Muscle diagram
Mukhya (laal)Pet (Abs)

laal = mukhya narangi = madad

Grip kaise rakhein

Haath bench ke kinare ko pakdo (sir ke paas), kamar bench se chipki.

Grip / positionKaunsa muscle zyada
Haath sir ke paas pakdePet ka neeche ka hissa. Yahi use karein.

Kahan feel hona chahiye: Pet ke neeche ke hisse mein.

Steps
  1. Bench par let ke haath sir ke paas pakdo.
  2. Pair seedhe kar ke 90° tak uthao.
  3. Dheere neeche, pair zameen ko chhue nahi.

Galti se bachein: Kamar uthana, jhatka.

Russian TwistPet (Abs) · 2 × 20 (10 har taraf)Body weight
Russian Twist shuru ki position
Shuru
Russian Twist end ki position
End

12Russian TwistOption

Pet (Abs)

Form video dekhein
Sets × Reps
2 × 20 (10 har taraf)
Rest
60 sec
Shuru ka weight
Body weight ya 4–8 kg dumbbell
Sets
Muscle diagram
Mukhya (laal)Pet (Abs)
Madad (narangi)Kamar ka neeche ka hissa

laal = mukhya narangi = madad

Grip kaise rakhein

Dumbbell dono haath se seene ke samne pakdo (agar use karein).

Grip / positionKaunsa muscle zyada
Dumbbell ke saath ghumnaPet ke side ke muscles (obliques).

Kahan feel hona chahiye: Pet ke side mein.

Steps
  1. Zameen par baitho, ghutne mude, body thodi peeche.
  2. Dumbbell ko dono taraf side mein ghumaao.
  3. Peeth seedhi rakhein.

Galti se bachein: Peeth gol karna, bahut tez karna.

Dumbbell Side BendPet (Abs) · 2 × 12 (har taraf)Dumbbell
Dumbbell Side Bend shuru ki position
Shuru
Dumbbell Side Bend end ki position
End

13Dumbbell Side BendOption

Pet (Abs)

Form video dekhein
Sets × Reps
2 × 12 (har taraf)
Rest
60 sec
Shuru ka weight
6–10 kg ek dumbbell
Sets
Muscle diagram
Mukhya (laal)Pet (Abs)

laal = mukhya narangi = madad

Grip kaise rakhein

Ek haath mein dumbbell body ke side mein, doosra haath kamar par ya sir ke peeche.

Grip / positionKaunsa muscle zyada
Seedha side mein jhuknaPet ke side ke muscles (obliques).

Kahan feel hona chahiye: Pet ke side mein.

Steps
  1. Khade ho, ek haath mein dumbbell.
  2. Dheere dumbbell ki taraf side mein jhuko.
  3. Pet ke side se wapas seedhe.

Galti se bachein: Aage-peeche jhukna, bahut bhaari weight.

C

Legs + Shoulders

Pair aur kandhe

Din C: Wed aur Sat (hafta 7 se)

Aaj ki list

0 / 21 sets
  1. 1Leg Press3 × 10–12 · rest 2 min
  2. 2Goblet Squat2 × 10 · rest 90 sec
  3. 3Romanian Deadlift3 × 10 · rest 90 sec
  4. 4Seated Leg Curl2 × 12 · rest 60 sec
  5. 5Calf Press3 × 15 · rest 45 sec
  6. 6Dumbbell Shoulder Press2 × 8–12 · rest 90 sec
  7. 7Side Lateral Raise3 × 12–15 · rest 60 sec
  8. 8Plank3 × 30–45 sec · rest 45 sec

Hafta 1–2 mein har exercise ke sirf 2 sets karein, halke weight se. Warm-up ke 1–2 halke sets alag se. Set ke number par tap karein, rest timer apne aap chalega.

Leg Press shuru ki position
Shuru
Leg Press end ki position
End

1Leg Press

Aage ki jaanghein (Quads)

Form video dekhein
Sets × Reps
3 × 10–12
Rest
2 min
Shuru ka weight
Machine par sabse halke plate se shuru
Sets
Muscle diagram
Mukhya (laal)Aage ki jaanghein (Quads)
Madad (narangi)Pindliyan (Calves)Glutes (kulhe)Peeche ki jaanghein (Hamstrings)

laal = mukhya narangi = madad

Grip kaise rakhein

Grip ki jagah pair ki position important hai. Handles ko halka pakdo, kamar seat se chipki rahe.

Grip / positionKaunsa muscle zyada
Pair plate ke beech mein, kandhon jitnePoori jaanghein (quads, glutes, hamstrings). Yahi use karein.
Pair neeche aur paasAage ki jaanghein (quads) zyada.
Pair upar aur chaudeGlutes aur peeche ki jaanghein zyada. Ghutne ka dabav kam.

Kahan feel hona chahiye: Jaanghon ke aage ke hisse mein. Ghutne ke jod mein nahi.

Steps
  1. Seat par peeth aur kamar poori chipki. Pair plate par kandhon ki chaudai jitne.
  2. Safety lock kholo, plate ko dheere neeche laao jab tak ghutna lagbhag 90° mude.
  3. Edi se dhakelo, ghutna poora lock na karo.

Galti se bachein: Kamar seat se uthna, ghutne andar girna, plate jhatke se chhodna. Aakhir mein safety lock zaroor lagao.

Goblet Squat shuru ki position
Shuru
Goblet Squat end ki position
End

2Goblet Squat

Aage ki jaanghein (Quads)

Form video dekhein
Sets × Reps
2 × 10
Rest
90 sec
Shuru ka weight
12–20 kg ek dumbbell
Sets
Muscle diagram
Mukhya (laal)Aage ki jaanghein (Quads)
Madad (narangi)Pindliyan (Calves)Glutes (kulhe)Peeche ki jaanghein (Hamstrings)Kandhe (Shoulders)

laal = mukhya narangi = madad

Grip kaise rakhein

Dumbbell ko khada karke, upar ke sire ko dono hathelion se cup karke seene ke paas pakdo. Kohni neeche.

Grip / positionKaunsa muscle zyada
Pair kandhon jitne, panje thode baharPoori jaanghein aur glutes. Yahi use karein.
Pair paasAage ki jaanghein zyada.
Pair bahut chaude, panje baharAndar ki jaanghein aur glutes zyada.

Kahan feel hona chahiye: Aage ki jaanghein aur kulhe mein.

Steps
  1. Dumbbell ko seene ke paas pakdo. Pair kandhon se thode chaude, panje thode bahar.
  2. Kursi par baithne jaisa neeche jao, seena upar, peeth seedhi.
  3. Ghutne panje ki seedh mein rakhte hue khade ho jao.

Galti se bachein: Edi uthana, ghutne andar girna, peeth gol karna.

Romanian Deadlift shuru ki position
Shuru
Romanian Deadlift end ki position
End

3Romanian Deadlift

Peeche ki jaanghein (Hamstrings)

Form video dekhein
Sets × Reps
3 × 10
Rest
90 sec
Shuru ka weight
10–15 kg har haath mein (dumbbell)
Sets
Muscle diagram
Mukhya (laal)Peeche ki jaanghein (Hamstrings)
Madad (narangi)Pindliyan (Calves)Glutes (kulhe)Kamar ka neeche ka hissa

laal = mukhya narangi = madad

Kamar ka neeche ka hissa aur forearm bhi kaam karte hain par diagram mein nahi dikhte.

Grip kaise rakhein

Overhand grip, dumbbell jaanghon ke saamne, haath body ke paas. Kandhe ko neeche aur peeche dabaye rakho (peeth tight).

Grip / positionKaunsa muscle zyada
Dumbbell body ke paas, kulhe peechePeeche ki jaanghein aur glutes. Yahi use karein.
Barbell: kandhon se thodi chaudi gripWahi muscles par heavy load, grip jaldi thakta hai.
Dumbbell body se doorKamar par bahut zor padta hai. Galat.

Kahan feel hona chahiye: Jaanghon ke peeche ke hisse mein stretch. Kamar mein dard nahi.

Steps
  1. Dumbbell jaanghon ke saamne, ghutne thode mude.
  2. Kulhe peeche ki taraf dhakelo, peeth seedhi, dumbbell pair ke paas se ghutne ke neeche tak.
  3. Kulhe aage laate hue khade ho.
  4. Image mein barbell hai, aap dumbbell se karein.

Galti se bachein: Peeth gol karna, dumbbell ko pair se door le jaana.

Seated Leg Curl shuru ki position
Shuru
Seated Leg Curl end ki position
End

4Seated Leg Curl

Peeche ki jaanghein (Hamstrings)

Form video dekhein
Sets × Reps
2 × 12
Rest
60 sec
Shuru ka weight
25–35 kg
Sets
Muscle diagram
Mukhya (laal)Peeche ki jaanghein (Hamstrings)

laal = mukhya narangi = madad

Grip kaise rakhein

Handles ko halke se pakdo. Panje apni taraf (shin ki taraf) kheench kar rakho.

Grip / positionKaunsa muscle zyada
Panje apni taraf kheenche hue (toes upar)Peeche ki jaanghein zyada. Yahi use karein.
Panje seedhe/neechePindliyan bhi kaam mein aati hain, hamstrings kam.

Kahan feel hona chahiye: Peeche ki jaanghein (ghutne ke upar).

Steps
  1. Pad ghutne ke thoda neeche, seat ka back support set karo.
  2. Edi ko neeche aur peeche kheencho, 1 sec squeeze.
  3. Dheere wapas, 3 sec mein.

Galti se bachein: Kulhe seat se uthana, jhatka.

Calf Press shuru ki position
Shuru
Calf Press end ki position
End

5Calf Press

Pindliyan (Calves)

Form video dekhein
Sets × Reps
3 × 15
Rest
45 sec
Shuru ka weight
Machine par medium weight
Sets
Muscle diagram
Mukhya (laal)Pindliyan (Calves)

laal = mukhya narangi = madad

Grip kaise rakhein

Handles halke se pakdo. Panje seedhe, pair ke aage ke hisse se dhakelo.

Grip / positionKaunsa muscle zyada
Panje seedheDono pindliyon ke dono hisse. Yahi use karein.
Ghutna thoda mudna (squat jaisa)Neeche ki pindli (soleus) zyada.

Kahan feel hona chahiye: Pindliyon ke beech mein aur neeche tak.

Steps
  1. Leg press ya calf machine par panje ke aage ke hisse se plate dhakelo.
  2. Upar poora, 1 sec rok kar, neeche poora stretch.

Galti se bachein: Aadhi range mein karna, jhatka.

Dumbbell Shoulder Press shuru ki position
Shuru
Dumbbell Shoulder Press end ki position
End

6Dumbbell Shoulder Press

Kandhe (Shoulders)

Form video dekhein
Sets × Reps
2 × 8–12
Rest
90 sec
Shuru ka weight
8–12 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Kandhe (Shoulders)
Madad (narangi)Triceps

laal = mukhya narangi = madad

Diagram mein kandhe ka aage ka hissa dikhta hai. Beech aur bahari hissa bhi kaam karte hain.

Grip kaise rakhein

Hathelian aage (ya thodi andar ki taraf), kalai seedhi, kohni thodi aage. Poora grip.

Grip / positionKaunsa muscle zyada
Hathelian aage, kohni thodi aageKandhe ka aage aur beech ka hissa. Yahi use karein.
Neutral grip (hathelian ek doosre ke saamne)Kandhe ke jod par aasaan, triceps zyada.

Kahan feel hona chahiye: Kandhon ke upar aur bahar ke hisse mein.

Steps
  1. Back support waali bench par baitho. Dumbbell kaan ke baraabar, kohni thodi aage.
  2. Upar dhakelo jab tak haath lagbhag seedhe, phir dheere neeche laao.

Galti se bachein: Kamar peeche modna, dumbbell kaan ke peeche le jaana.

Side Lateral Raise shuru ki position
Shuru
Side Lateral Raise end ki position
End

7Side Lateral Raise

Kandhe (Shoulders)

Form video dekhein
Sets × Reps
3 × 12–15
Rest
60 sec
Shuru ka weight
3–6 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Kandhe (Shoulders)

laal = mukhya narangi = madad

Diagram mein kandhe ka sirf aage ka hissa hai. Is exercise mein bahari (side) hissa kaam karta hai.

Grip kaise rakhein

Dumbbell ko halke se pakdo (hook jaisa). Kohni thodi mudi. Choti ungli thodi upar rakhein, jaise jug se paani daal rahe ho.

Grip / positionKaunsa muscle zyada
Kohni se uthana, choti ungli thodi uparKandhe ka bahari hissa (kandhe ko chaudai dene wala). Yahi use karein.
Anguthe upar (thumbs up)Kandhe ka aage ka hissa zyada.

Kahan feel hona chahiye: Kandhe ke bahari hisse mein. Neck ya traps mein nahi.

Steps
  1. Khade ho, dumbbell body ke side mein, kohni halki mudi.
  2. Haath side mein kandhe ki height tak uthao (usse upar nahi), dheere neeche laao.

Galti se bachein: Bhaari weight, kandhe kaan tak uthana, jhatka. Halka weight hi sahi hai.

Plank shuru ki position
Shuru
Plank end ki position
End

8PlankCore

Pet (Abs)

Form video dekhein
Sets × Reps
3 × 30–45 sec
Rest
45 sec
Shuru ka weight
Body weight
Sets
Muscle diagram
Mukhya (laal)Pet (Abs)

laal = mukhya narangi = madad

Grip kaise rakhein

Koi grip nahi. Kohni kandhon ke neeche, mutthi ya hathelian zameen par.

Grip / positionKaunsa muscle zyada
Kohni kandhon ke neechePet aur kandhe ek saath. Yahi use karein.

Kahan feel hona chahiye: Pet ke beech mein. Kamar mein nahi.

Steps
  1. Kohni kandhon ke neeche, body ek seedhi line mein.
  2. Pet andar, saans leti rahein.

Galti se bachein: Kamar latakna.

Optional exercises (15)

Ye zaroori nahi hain. Main exercises ki jagah swap karne ke liye ya variety ke liye. Zyadatar dumbbell ki hain, machine waali bhi hain. Ek session mein 1–2 se zyada na jodein, warna volume badh jata hai. Kisi par tap karke poori detail dekhein.

Dumbbell LungesAage ki jaanghein (Quads) · 2 × 8 (har pair)Dumbbell
Dumbbell Lunges shuru ki position
Shuru
Dumbbell Lunges end ki position
End

1Dumbbell LungesOption

Aage ki jaanghein (Quads)

Form video dekhein
Sets × Reps
2 × 8 (har pair)
Rest
60 sec
Shuru ka weight
6–10 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Aage ki jaanghein (Quads)
Madad (narangi)Pindliyan (Calves)Glutes (kulhe)Peeche ki jaanghein (Hamstrings)

laal = mukhya narangi = madad

Grip kaise rakhein

Neutral grip: dumbbell body ke side mein, hathelian jaanghon ki taraf. Poora grip.

Grip / positionKaunsa muscle zyada
Body seedhiAage ki jaanghein (quads). Yahi use karein.
Thoda aage jhukna, bada kadamGlutes aur peeche ki jaanghein zyada.

Kahan feel hona chahiye: Aage wale pair ki jaanghein aur kulhe mein.

Steps
  1. Ek pair aage rakh kar neeche jao jab tak dono ghutne 90° ke aas-paas.
  2. Aage ki edi se dhakel kar wapas aao. Ghutna ungliyon se aage na jaaye.

Galti se bachein: Chhote kadam, ghutne andar girna. Ghutne mein dard ho to ye na karein.

Dumbbell Split SquatAage ki jaanghein (Quads) · 2 × 8–10 (har pair)Dumbbell
Dumbbell Split Squat shuru ki position
Shuru
Dumbbell Split Squat end ki position
End

2Dumbbell Split SquatOption

Aage ki jaanghein (Quads)

Form video dekhein
Sets × Reps
2 × 8–10 (har pair)
Rest
90 sec
Shuru ka weight
6–10 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Aage ki jaanghein (Quads)
Madad (narangi)Glutes (kulhe)Peeche ki jaanghein (Hamstrings)

laal = mukhya narangi = madad

Grip kaise rakhein

Neutral grip, dumbbell body ke side mein, poora grip.

Grip / positionKaunsa muscle zyada
Bada kadam, seedhi bodyAage ki jaanghein. Yahi use karein.
Thoda aage jhuk karGlutes zyada.

Kahan feel hona chahiye: Aage wale pair ki jaangh mein.

Steps
  1. Ek pair aage, ek peeche, kadam bada.
  2. Seedhe neeche jao jab tak peeche ka ghutna zameen ke paas.
  3. Aage ki edi se dhakel kar upar. Pair badal kar dohraao.

Galti se bachein: Aage ka ghutna ungliyon se aage, body aage girana.

Dumbbell Step-UpAage ki jaanghein (Quads) · 2 × 8–10 (har pair)Dumbbell
Dumbbell Step-Up shuru ki position
Shuru
Dumbbell Step-Up end ki position
End

3Dumbbell Step-UpOption

Aage ki jaanghein (Quads)

Form video dekhein
Sets × Reps
2 × 8–10 (har pair)
Rest
90 sec
Shuru ka weight
6–10 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Aage ki jaanghein (Quads)
Madad (narangi)Pindliyan (Calves)Glutes (kulhe)Peeche ki jaanghein (Hamstrings)

laal = mukhya narangi = madad

Grip kaise rakhein

Neutral grip, dumbbell body ke side mein.

Grip / positionKaunsa muscle zyada
Ghutne ki height ka stepAage ki jaanghein aur glutes. Yahi use karein.
Bahut oonchi benchGhutne par zyada zor. Pehle neechi bench se shuru karein.

Kahan feel hona chahiye: Step par rakhe pair ki jaangh mein.

Steps
  1. Bench ke saamne khade ho, dumbbell side mein.
  2. Ek pair poora bench par rakh kar us se dhakel kar upar aao.
  3. Dheere neeche utro. Pair badal kar dohraao.

Galti se bachein: Peeche wale pair se dhakka dena, ghutne andar.

Stiff-Leg Dumbbell DeadliftPeeche ki jaanghein (Hamstrings) · 2 × 10Dumbbell
Stiff-Leg Dumbbell Deadlift shuru ki position
Shuru
Stiff-Leg Dumbbell Deadlift end ki position
End

4Stiff-Leg Dumbbell DeadliftOption

Peeche ki jaanghein (Hamstrings)

Form video dekhein
Sets × Reps
2 × 10
Rest
90 sec
Shuru ka weight
8–12 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Peeche ki jaanghein (Hamstrings)
Madad (narangi)Glutes (kulhe)Kamar ka neeche ka hissa

laal = mukhya narangi = madad

Kamar ka neeche ka hissa bhi kaam karta hai, par diagram mein nahi dikhta.

Grip kaise rakhein

Overhand grip, dumbbell jaanghon ke saamne, haath body ke paas.

Grip / positionKaunsa muscle zyada
Dumbbell body ke paas, kulhe peechePeeche ki jaanghein aur glutes. Yahi use karein.

Kahan feel hona chahiye: Jaanghon ke peeche ke hisse mein stretch.

Steps
  1. Dumbbell jaanghon ke saamne, ghutne thode mude.
  2. Kulhe peeche, peeth seedhi, dumbbell pair ke paas se neeche.
  3. Kulhe aage laate hue khade ho.

Galti se bachein: Peeth gol karna, dumbbell door le jaana.

Dumbbell Calf RaisePindliyan (Calves) · 3 × 15Dumbbell
Dumbbell Calf Raise shuru ki position
Shuru
Dumbbell Calf Raise end ki position
End

5Dumbbell Calf RaiseOption

Pindliyan (Calves)

Form video dekhein
Sets × Reps
3 × 15
Rest
45 sec
Shuru ka weight
8–12 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Pindliyan (Calves)

laal = mukhya narangi = madad

Grip kaise rakhein

Neutral grip, dumbbell body ke side mein.

Grip / positionKaunsa muscle zyada
Panje seedheDono pindliyan. Yahi use karein.

Kahan feel hona chahiye: Pindliyon ke beech mein.

Steps
  1. Step ya floor par panje ke aage ke hisse par khade ho.
  2. Upar poora, 1 sec rok kar neeche poora stretch.

Galti se bachein: Aadhi range mein, jhatka.

Single-Leg Glute BridgeGlutes (kulhe) · 2 × 10 (har pair)Body weight
Single-Leg Glute Bridge shuru ki position
Shuru
Single-Leg Glute Bridge end ki position
End

6Single-Leg Glute BridgeOption

Glutes (kulhe)

Form video dekhein
Sets × Reps
2 × 10 (har pair)
Rest
60 sec
Shuru ka weight
Body weight
Sets
Muscle diagram
Mukhya (laal)Glutes (kulhe)
Madad (narangi)Peeche ki jaanghein (Hamstrings)

laal = mukhya narangi = madad

Grip kaise rakhein

Haath zameen par side mein.

Grip / positionKaunsa muscle zyada
Edi zameen par, kulhe uparGlutes aur peeche ki jaanghein.

Kahan feel hona chahiye: Kulhe (glutes) mein squeeze.

Steps
  1. Peeth ke bal let ke ek pair mudakar zameen par, doosra pair seedha upar.
  2. Edi se dhakel kar kulhe upar uthao, 1 sec squeeze.
  3. Dheere neeche.

Galti se bachein: Kamar zyada arch, kulhe ghumana.

Plié Dumbbell SquatAage ki jaanghein (Quads) · 2 × 10–12Dumbbell
Plié Dumbbell Squat shuru ki position
Shuru
Plié Dumbbell Squat end ki position
End

7Plié Dumbbell SquatOption

Aage ki jaanghein (Quads)

Form video dekhein
Sets × Reps
2 × 10–12
Rest
90 sec
Shuru ka weight
10–16 kg ek dumbbell
Sets
Muscle diagram
Mukhya (laal)Aage ki jaanghein (Quads)
Madad (narangi)Pet (Abs)Pindliyan (Calves)Glutes (kulhe)Peeche ki jaanghein (Hamstrings)

laal = mukhya narangi = madad

Andar ki jaanghein (adductors) diagram mein nahi dikhti.

Grip kaise rakhein

Ek dumbbell ko dono haath se saamne neeche latkaao.

Grip / positionKaunsa muscle zyada
Pair bahut chaude, panje baharAndar ki jaanghein, aage ki jaanghein aur glutes.

Kahan feel hona chahiye: Jaanghon aur kulhon mein, andar ki taraf bhi.

Steps
  1. Pair bahut chaude, panje 45° bahar, dumbbell dono haath mein neeche.
  2. Seedhe neeche jao, ghutne panje ki seedh mein.
  3. Edi se dhakel kar upar.

Galti se bachein: Ghutne andar girna, peeth aage jhukana.

Dumbbell SquatAage ki jaanghein (Quads) · 2 × 10Dumbbell
Dumbbell Squat shuru ki position
Shuru
Dumbbell Squat end ki position
End

8Dumbbell SquatOption

Aage ki jaanghein (Quads)

Form video dekhein
Sets × Reps
2 × 10
Rest
90 sec
Shuru ka weight
8–12 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Aage ki jaanghein (Quads)
Madad (narangi)Pindliyan (Calves)Glutes (kulhe)Peeche ki jaanghein (Hamstrings)Kamar ka neeche ka hissa

laal = mukhya narangi = madad

Grip kaise rakhein

Neutral grip, dumbbell body ke side mein, hathelian jaanghon ki taraf.

Grip / positionKaunsa muscle zyada
Dumbbell side mein, pair kandhon jitnePoori jaanghein aur glutes. Yahi use karein.

Kahan feel hona chahiye: Aage ki jaanghein aur kulhe mein.

Steps
  1. Dumbbell dono haath mein side par, pair kandhon jitne.
  2. Kursi par baithne jaisa neeche jao, seena upar.
  3. Edi se dhakel kar khade ho.

Galti se bachein: Ghutne andar, peeth gol.

Arnold PressKandhe (Shoulders) · 2 × 8–12Dumbbell
Arnold Press shuru ki position
Shuru
Arnold Press end ki position
End

9Arnold PressOption

Kandhe (Shoulders)

Form video dekhein
Sets × Reps
2 × 8–12
Rest
90 sec
Shuru ka weight
6–10 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Kandhe (Shoulders)
Madad (narangi)Triceps

laal = mukhya narangi = madad

Diagram mein kandhe ka sirf aage ka hissa hai. Beech ka hissa bhi kaam karta hai.

Grip kaise rakhein

Shuru mein hathelian apni taraf (seene ki taraf), dhakelte hue ghumaakar aage.

Grip / positionKaunsa muscle zyada
Hathelian apni taraf se aage ghumanaKandhe ke teeno hisse (aage, beech). Yahi use karein.

Kahan feel hona chahiye: Kandhon ke upar aur aage ke hisse mein.

Steps
  1. Baith kar dumbbell seene ke saamne, hathelian apni taraf.
  2. Dhakelte hue hathelian ko aage ghumao jab tak haath upar seedhe.
  3. Ulta karke wapas.

Galti se bachein: Kamar peeche, bahut tez.

Front Dumbbell RaiseKandhe (Shoulders) · 2 × 10–12Dumbbell
Front Dumbbell Raise shuru ki position
Shuru
Front Dumbbell Raise end ki position
End

10Front Dumbbell RaiseOption

Kandhe (Shoulders)

Form video dekhein
Sets × Reps
2 × 10–12
Rest
60 sec
Shuru ka weight
3–6 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Kandhe (Shoulders)

laal = mukhya narangi = madad

Grip kaise rakhein

Overhand grip (hathelian neeche), poora grip.

Grip / positionKaunsa muscle zyada
Haath aage kandhe ki height takKandhe ka aage ka hissa. Yahi use karein.

Kahan feel hona chahiye: Kandhe ke aage ke hisse mein.

Steps
  1. Khade ho, dumbbell jaanghon ke saamne.
  2. Haath seedhe aage kandhe ki height tak uthao.
  3. Dheere neeche.

Galti se bachein: Jhatka, kamar peeche.

Rear Delt Raise (sahare ke saath)Kandhe (Shoulders) · 2 × 12–15Dumbbell
Rear Delt Raise (sahare ke saath) shuru ki position
Shuru
Rear Delt Raise (sahare ke saath) end ki position
End

11Rear Delt Raise (sahare ke saath)Option

Kandhe (Shoulders)

Form video dekhein
Sets × Reps
2 × 12–15
Rest
60 sec
Shuru ka weight
2–4 kg har haath mein
Sets
Muscle diagram
Mukhya (laal)Kandhe (Shoulders)

laal = mukhya narangi = madad

Diagram mein kandhe ka peeche ka hissa nahi dikhta, isliye upper back dikhaya hai.

Grip kaise rakhein

Hathelian ek doosre ke saamne, halka grip.

Grip / positionKaunsa muscle zyada
Kohni halki mudi, side meinKandhe ka peeche ka hissa. Yahi use karein.

Kahan feel hona chahiye: Kandhe ke peeche ke hisse mein.

Steps
  1. Incline bench ya sahare par chhaati/sir tikakar jhuko, dumbbell neeche.
  2. Dono haath side mein kandhe ki height tak uthao.
  3. Dheere neeche.

Galti se bachein: Bhaari weight, kamar zyada upar.

Leg Extension MachineAage ki jaanghein (Quads) · 2 × 12–15Machine / Cable
Leg Extension Machine shuru ki position
Shuru
Leg Extension Machine end ki position
End

12Leg Extension MachineOption

Aage ki jaanghein (Quads)

Form video dekhein
Sets × Reps
2 × 12–15
Rest
60 sec
Shuru ka weight
Machine par halke weight se
Sets
Muscle diagram
Mukhya (laal)Aage ki jaanghein (Quads)

laal = mukhya narangi = madad

Ghutne mein dard ho to ye exercise na karein.

Grip kaise rakhein

Handles ko halke se pakdo.

Grip / positionKaunsa muscle zyada
Panje seedheAage ki jaanghein (quads). Yahi use karein.

Kahan feel hona chahiye: Jaangh ke aage ke hisse mein.

Steps
  1. Pad ko ankle ke upar set karo, ghutna machine ke axis ke saath.
  2. Pair seedhe karo, upar 1 sec squeeze.
  3. Dheere neeche.

Galti se bachein: Jhatka, bhaari weight (ghutne par zor).

Lying Leg Curl MachinePeeche ki jaanghein (Hamstrings) · 2 × 12Machine / Cable
Lying Leg Curl Machine shuru ki position
Shuru
Lying Leg Curl Machine end ki position
End

13Lying Leg Curl MachineOption

Peeche ki jaanghein (Hamstrings)

Form video dekhein
Sets × Reps
2 × 12
Rest
60 sec
Shuru ka weight
Machine par halke weight se
Sets
Muscle diagram
Mukhya (laal)Peeche ki jaanghein (Hamstrings)

laal = mukhya narangi = madad

Grip kaise rakhein

Handles ko halke se pakdo.

Grip / positionKaunsa muscle zyada
Panje apni tarafPeeche ki jaanghein.

Kahan feel hona chahiye: Jaanghon ke peeche ke hisse mein.

Steps
  1. Pet ke bal let ke pad ko ankle ke upar set karo.
  2. Edi ko kulhon ki taraf curl karo, 1 sec squeeze.
  3. Dheere neeche.

Galti se bachein: Kulhe uthana, jhatka.

Shoulder Press MachineKandhe (Shoulders) · 2 × 10–12Machine / Cable
Shoulder Press Machine shuru ki position
Shuru
Shoulder Press Machine end ki position
End

14Shoulder Press MachineOption

Kandhe (Shoulders)

Form video dekhein
Sets × Reps
2 × 10–12
Rest
90 sec
Shuru ka weight
Machine par halke weight se
Sets
Muscle diagram
Mukhya (laal)Kandhe (Shoulders)
Madad (narangi)Triceps

laal = mukhya narangi = madad

Diagram mein kandhe ka sirf aage ka hissa hai.

Grip kaise rakhein

Handles ko poore hathelion se pakdo.

Grip / positionKaunsa muscle zyada
Handle kandhe ki height se uparKandhe aur triceps.

Kahan feel hona chahiye: Kandhon ke upar aur aage ke hisse mein.

Steps
  1. Seat set karo ki handle kandhe ki height par ho.
  2. Upar dhakelo jab tak haath lagbhag seedhe.
  3. Dheere wapas.

Galti se bachein: Kamar peeche modna.

Reverse Pec DeckKandhe (Shoulders) · 2 × 12–15Machine / Cable
Reverse Pec Deck shuru ki position
Shuru
Reverse Pec Deck end ki position
End

15Reverse Pec DeckOption

Kandhe (Shoulders)

Form video dekhein
Sets × Reps
2 × 12–15
Rest
60 sec
Shuru ka weight
Machine par halke weight se
Sets
Muscle diagram
Mukhya (laal)Kandhe (Shoulders)

laal = mukhya narangi = madad

Diagram mein kandhe ka peeche ka hissa nahi dikhta, isliye upper back dikhaya hai.

Grip kaise rakhein

Handles ko halke se pakdo, hathelian ek doosre ke saamne.

Grip / positionKaunsa muscle zyada
Kohni halki mudi, side meinKandhe ka peeche ka hissa aur upper back.

Kahan feel hona chahiye: Kandhe ke peeche aur upper back mein.

Steps
  1. Machine par seene ko pad par lagakar baitho, handle saamne pakdo.
  2. Haath side mein peeche tak le jao, 1 sec squeeze.
  3. Dheere wapas.

Galti se bachein: Bhaari weight, kandhe uthana.

D

Diet plan

Veg, no egg, dairy ke saath

Roz ka target

~2,000kcal / din (andaza)
150–165 gprotein / din
~60 gfat (tel, ghee, paneer, badam milake)
~200 gcarbs (roti, chawal, fal, dahi milake)

Protein ke liye ISSN ka guideline 1.4–2.0 g/kg hai, aur calorie deficit mein upar ki taraf rehna behtar hai. Ek meal mein lagbhag 0.25 g/kg, yaani 25–40 g, aur din bhar barabar baant kar. Fat aur carb ka split mera andaza hai.

Maintenance aapka lagbhag 2,400–2,700 kcal hai (desk job). 500 kcal ka deficit karne par ~2,000 aata hai. Ye formula se nikla hai, aapki asli body se match nahi bhi ho sakta. 2 hafte track karke adjust karein (neeche rules).

7 din ka menu

Neeche din par tap karein. Weekend par Mon/Tue ka menu dohraya jata hai. Protein ke numbers standard food tables ke hisaab se mera andaza hain (±10%).

Mon / Sat~152 g protein
  • 8:30
    Naashta

    3 moong dal chilla (60 g paneer bhara) + 100 g dahi

    ~30 g
  • 11:30
    Snack

    1 scoop whey (paani ya toned milk) + 1 seb

    ~25 g
  • 14:00
    Lunch

    2 roti + 1 katori dal + soya chunks sabzi (50 g sukhe) + salad

    ~40 g
  • 17:00
    Workout se pehle

    200 g Greek yogurt + 10 badam + 20 g bhuna chana

    ~24 g
  • 20:30
    Dinner (workout ke baad)

    150 g paneer bhurji + 1 roti + sabzi

    ~33 g
Tue / Sun~148 g protein
  • 8:30
    Naashta

    Protein oats: 40 g oats + 250 ml toned milk + 1 scoop whey

    ~37 g
  • 11:30
    Snack

    1 katori sprouts chaat + 150 g dahi + 20 g bhuna chana

    ~19 g
  • 14:00
    Lunch

    2 roti + 1 katori rajma + 100 g paneer sabzi + salad + 1 glass chhaas

    ~35 g
  • 17:00
    Workout se pehle

    200 g Greek yogurt + 20 g bhuna moongfali

    ~23 g
  • 20:30
    Dinner (workout ke baad)

    150 g tofu + 30 g sukhe soya chunks ki curry + 1 roti

    ~34 g
Wednesday~153 g protein
  • 8:30
    Naashta

    3 besan chilla (60 g paneer bhara) + 100 g dahi

    ~28 g
  • 11:30
    Snack

    1 scoop whey + 1 kela

    ~24 g
  • 14:00
    Lunch

    2 roti + 1 katori chole + 100 g paneer + salad + 1 glass chhaas

    ~36 g
  • 17:00
    Workout se pehle

    250 g Greek yogurt + 10 badam

    ~24 g
  • 20:30
    Dinner (workout ke baad)

    Soya pulao (50 g sukhe soya + 1 katori chawal + sabzi) + 100 g dahi + 1 glass toned milk

    ~41 g
Thursday~146 g protein
  • 8:30
    Naashta

    2 brown bread + 80 g paneer bhurji + 1 glass toned milk

    ~29 g
  • 11:30
    Snack

    1 katori sprouts + 30 g bhuna chana + 1 glass toned milk

    ~23 g
  • 14:00
    Lunch

    2 roti + 1 katori moong dal + 150 g tofu bhurji + salad + 1 glass chhaas

    ~32 g
  • 17:00
    Workout se pehle

    1 scoop whey + 10 badam

    ~26 g
  • 20:30
    Dinner (workout ke baad)

    150 g paneer tikka (tawe/grill par) + 1 roti + dal soup ya sabzi

    ~36 g
Friday~153 g protein
  • 8:30
    Naashta

    3 paneer-bhare besan chilla + 100 g dahi

    ~28 g
  • 11:30
    Snack

    1 scoop whey + 1 seb

    ~24 g
  • 14:00
    Lunch

    2 roti + 1 katori rajma + soya chunks sabzi (40 g sukhe) + salad

    ~35 g
  • 17:00
    Workout se pehle

    200 g Greek yogurt + 10 badam + 20 g bhuna chana

    ~24 g
  • 20:30
    Dinner (workout ke baad)

    100 g paneer + 100 g tofu ki curry + 1 roti + sabzi + 1 glass toned milk

    ~42 g

Ye menu aapke asli khane ke hisaab se nahi bana, kyunki aapne abhi tak nahi bataya ki aap roz kya khate hain. Bata dein to main ise badal dunga.

Calories control karne ke tareeke

  • Tel/ghee roz kul 3 chhote chamach (~15 ml) se zyada nahi. Yahi sabse chhupi calories hoti hain.
  • Low-fat ya toned milk ka paneer lein. Full-fat paneer 100 g mein ~260 kcal hota hai. Ye bhi mera andaza hai.
  • Roti 1 medium ~100 kcal, 1 katori pakka chawal ~200 kcal. Atta ya chawal ki portion naapo, andaze se mat khao.
  • Pehle 2 hafte koi bhi calorie app mein sab likhein, taaki pata chale kitna khate hain. Uske baad roz likhne ki zarurat nahi.
  • Weight 2 hafte mein 0.5 kg/hafta se kam gir raha hai: ek roti ya 50 g paneer kam karein, ya steps badhao. Agar 1 kg/hafta se tez gir raha hai aur thakaan hai: thoda khana badhao.
  • Fiber ke liye roz sabzi aur salad ki 2 bade katori. Pet bharne mein madad karta hai.

Protein ke swaps

Kisi cheez ki jagah doosri lena ho to lagbhag 25 g protein ke barabar:

CheezMatra (25 g protein ke liye)
Whey1 scoop
Paneer130–140 g
Greek yogurt250 g
Tofu250–300 g
Soya chunks (sukhe)~50 g
Dal / rajma / chole (pakka)3 katori (kam pasand, calories zyada)
Toned milk3 glass (calories zyada)

Matra mere andaze hain (standard food tables). Brand ke hisaab se label dekh kar adjust karein.

Weekly shopping list (andaza)

  • Paneer ~1.2 kg · Greek yogurt ~1.2 kg · dahi ~1 kg · toned milk ~2 L
  • Soya chunks ~300 g · tofu ~600 g · whey 7 scoops
  • Moong dal ~400 g · besan ~250 g · rajma ~200 g · chole ~150 g · sprouts (moong) ~250 g
  • Atta ~1 kg · oats ~100 g · chawal thoda · brown bread 1 pack
  • Badam ~50 g · moongfali ~50 g · bhuna chana ~150 g · seb, kela, mausami fal, sabzi aur salad

Bahar khana, weekend, aur diet rules

  • Hafte mein 1 free meal (200–400 kcal zyada) chalta hai, jaise Sunday dinner. Poora din "cheat day" na banayein, ek din mein 2,000 extra calories bahut aasani se aa jaati hain.
  • Restaurant mein: tandoori paneer/tikka, dal, roti, salad. Cream, butter, fried, naan, biryani kam.
  • Cold drink aur juice band. Chai mein cheeni kam. Alcohol kam ya band, kyunki ye calories ke saath neend aur recovery bigaadta hai.
  • Pani 3–4 litre. Kam pani mein workout par chakkar aa sakta hai.
  • Diet break (mera sujhav, optional): 8–10 hafte baad 1 hafta maintenance calories (~2,400) par kha sakte hain. Ek 2024 Frontiers editorial kehta hai ki high protein ke saath intermittent (ruk-ruk kar) calorie kami se muscle bacha sakte hain, par ye pakka saboot nahi hai.

Supplements

  • Whey protein: khane se protein poora na ho to. Zaroori nahi, bas suvidha hai.
  • Creatine monohydrate 3–5 g/din: sabse zyada researched. Optional. Pani zyada piyein.
  • Vitamin B12 aur D: veg logon mein kami aam hai. Pehle test karwa lein, phir doctor ki salah se lein.
  • BCAA, fat burner, "testosterone booster" paise ki barbaadi hain. Fat loss ke liye inki zarurat nahi.

Supplements ki ye baatein meri general jaankari hain, upar ki searches se nahi.

+

Advanced

Jab basics set ho jayein

Hafte ke sets (6 din ka phase)

Ek muscle ke liye hafte mein kitne hard sets. Research ke hisaab se lagbhag 10+ sets/hafte se growth shuru hoti hai, aur 12–20 ki range trained logon ke liye suggest hui hai (review). Ye ginti is plan ke sets se meri nikali hui hai.

MuscleDirect sets / haftaKahan se
Seena14Din A mein 7 sets × 2
Peeth (lats + beech)14Din B mein 7 sets × 2
Kandhe10 + 4 (rear)Din C press 2 + lateral 3, × 2; face pull 2 × 2
Triceps / Biceps8 / 8Direct sets, press/rows se bhi milta hai
Aage ki jaanghein10Leg press 3 + goblet squat 2, × 2
Peeche ki jaanghein10RDL 3 + leg curl 2, × 2
Pindliyan6Calf press 3 × 2

Naye ho aur deficit mein ho, to ye numbers upar ki taraf hain. Phase 2 mein agar thakaan zyada ho to har exercise ka 1 set kam kar do. Volume kam karke bhi naye logon mein growth hoti hai, zyada karne ki zarurat nahi.

Progression (double progression)

  1. Ek reps range chuno, jaise 8–12.
  2. Pehle hafte weight aisa lo ki 8 reps ho sakein. Har hafte ek rep badhao.
  3. Jab sabhi sets 12 reps ho jayein, weight thoda badhao (1–2 kg dumbbell, 5 kg machine) aur reps phir 8 se shuru.
  4. Agar 2 hafte reps nahi badh rahe: neend, khana aur steps check karo, phir deload.

Intensity: RIR

RIR yaani "kitne reps aur bacha sakta tha". Is plan mein zyadatar sets 2 RIR par ruko, matlab aakhri rep ke baad 2 reps aur nikalne ki jagah ho. Aakhri set 1 RIR tak ja sakta hai. Failure tak (0 RIR) har set mat jao, khaaskar compound lifts aur deficit mein.

Deload (har 6–8 hafte)

Ek hafta sets aadhe (har exercise 1–2 sets) aur weight 10–20% kam. Jodon ko aaram milta hai aur performance wapas badhti hai. Ye general training practice hai, kisi ek study se nahi liya gaya. Dard ya lagatar thakaan ho to jaldi deload karo.

Desk job ke liye mobility (roz 5 min)

  • Seene ka stretch: darwaze ke frame mein haath rakhkar halka aage jhuko. 30 sec har taraf.
  • Hip flexor stretch: ghutne ke bal, ek pair aage, kulhe aage dhakelo. 30 sec har pair.
  • Upper back ghumaao: bench ya kursi par baith kar haath sir ke peeche, upar ki peeth ko peeche jhukao. 10 baar.
  • Gardan aur kandhe: kandhe peeche ghumaao 10 baar, gardan ko dono taraf halka jhukao.
  • Monitor aankhon ki seedh mein, kursi mein kamar ko support.

Cardio aur steps

  • Pehli priority roz 8,000–10,000 steps.
  • Optional: hafte mein 2 baar 20–30 min incline walk (treadmill par 6–10% incline, tez chalna). Ghutne par asaan hai.
  • Heavy HIIT shuru mein na karein, 100 kg par joints par bojh padta hai aur recovery se takrata hai.

Progress track karna

  • Weight: subah uthke, toilet ke baad, khali pet. Hafte mein 3–4 baar likho aur hafte ka average dekho. Roz ka weight upar-neeche hota hai.
  • Kamar: naabhi ke level par, hafte mein 1 baar, subah. Weight ke saath ye bhi dekhna zaroori hai, kyunki muscle badhne par weight kam girta hai par kamar ghatati hai.
  • Photos: har 2 hafte mein, wahi roshni, wahi jagah, saamne, side, peeche.
  • Strength: kya weight ya reps badh rahe hain. Ye sabse zaroori sanket hai ki muscle bacha hua hai.

Plateau aaye to

  1. 2–3 hafte tak weight/kamar nahi badla? Pehle check karo ki khana sach mein naap kar kha rahe ho ya nahi (sabse aam wajah).
  2. Steps check karo. Kai log thakaan mein steps kam kar dete hain.
  3. Neend 7+ ghante hai ya nahi.
  4. Phir calories 100–150 kam karo, ya steps 1,000–2,000 badhao. Ek baar mein ek hi badlav.

Kab ruk jaana hai

  • Seene mein dard ya dabav, saans phoolna, chakkar: turant ruko aur doctor se milo.
  • Joint mein tez ya chubhne waala dard, sunn hona, jhanjhanahat.
  • 2–3 din se zyada rehne wala dard jo har session mein badh raha ho.
  • Lagatar thakaan, neend na aana, bhookh bilkul na lagna: calories ya volume bahut zyada ho sakte hain.

Research

Exercise photos aur muscle labels: free-exercise-db (open-source), github.com/yuhonas/free-exercise-db. Muscle diagrams: wger.de (CC BY-SA 3.0). Sets, weights, grip, diet menu aur hindi steps mere hain. Research ke baare mein yaad rakhein: zyadatar studies chhoti hain aur naye ya young logon par hain. Ye general jaankari hai, doctor ki salah ka vikalp nahi. BP, sugar, thyroid ya koi dard ho to pehle doctor se milein.