This is my journey to building muscles and developing my physique
Why you decided to Transform?
I used to be skinny in my school days which I didn't like. Then me and my friend joined the gym. There we get to know that we are so weak then we decided to gain some strength and looking at other muscular guys in the gym inspired us.
How did you accomplish your Goal:
I went to the gym regularly and ate a clean diet along with getting 8 hours of sleep. Sleep is important to recovery as is believing in yourself.
Training routine that helped you achieve your Goals
Monday: Chest
Flat Bench Press |
5 sets x 5 reps |
Incline Bench Press |
3 sets x 10-12 reps |
Dips |
3 sets x 10-12 reps |
Incline Fly |
3 sets x 12-15 reps |
Cable Crossover |
3 sets x 12-15 reps |
Tuesday: Back
Deadlift |
5 sets x 5 reps |
Pull ups |
5 sets x 5 reps |
T-bar row |
3 sets x 10-12 reps |
Lat Pulldown |
3 sets x 10-12 reps |
Wide grip pushdown |
3 sets x 12-15 reps |
Wednesday: Rest
Thursday: Shoulders
Military Press |
5 sets x 5 reps |
Standing Press |
5 sets x 5 reps |
Arnold Press |
3 sets x 10-12 reps |
Face Pulls |
3 sets x 12-15 reps |
Reverse Pec Dec |
3 sets x 12-15 reps |
Friday: Abs
Cable Crunch |
3 sets x 10-12 reps |
Weighted Crunch |
3 sets x 10-12 reps |
Decline Crunch |
3 sets x 15-20 reps |
Leg Raises |
3 sets x 15-20 reps |
Side Raises |
200 reps |
Saturday: Legs
Squats |
5 sets x 5 reps |
Leg Press |
5 sets x 5 reps |
Reverse Lunges |
5 sets x 10-12 reps |
Leg Curl |
3 sets x 12-15 reps |
Leg Extension |
3 sets x 12-15 reps |
Sunday : Rest
Supplements:
Whey protein, Creatine
Suggestion for future transformers
You have to watch and cut carbohydrates properly for losing fat