(1) Running (2) Cycling  (3) Lunges (4) Push up (5) Jumping Jack 

  (1) ARNOLD PRESS (2-5 SETS,10-20 REPS) (2) BARBELL OBER HEAD (2-5 SETS 10-20 REPS) (3) LATERAL RAISES (2-5 SETS,10-20 REPS) (4) PUSH DAWN ROPE (2-5 SETS ,10-20 REPS) (5) REAR DELT ROWS (2-5 SETS,10-20 REPS) (6) DIMOND PUSH UP (Failure)   

CARDIO EXERCISES  (1) Jumping Jack  (2) Mutation Climber  (3) Butt kick  (4) High knee Jump  (5) Burpee (6) Running  (7) Cycling  (8) Twist jump (9) Squat Jump  (10) Rope riding  Note - Before workout you need some warmup 5-10 min, then start cardio exercises if you are any problem cont. us. Our couch salved your problem, Stay strong.   

  (1) Sholder Press (1-2 set ' 10-12 reps) (2) lateral raises (1-2 sets, 10-12 reps) (3) DB Overhead (1-2 sets, 10-12 reps) (4) Hammer Crul (1-2 sets, 10-12 reps) (5) Bench Press (1-2 sets, 10-12 reps) (6) Pec Dec Flying (1-2 sets, 10-12 reps) (7) Squat (1-2 sets, 10-12 reps) (8) Leg curls (1-2 sets, 10-12 reps) (9) Lat pull Dawn (1-2 sets, 10-12 reps) (10) One arm row (1-2 sets, 10 -12 reps) Note - Some time trained your hole body but not always.if you are any problem Commet us. http:// fitnessworldoffical.com , Our couch salved your problem. Stay strong.        

(1) Barbell curls & DB Over head          3 sets .10-15 reps  (2) Hammer curls & Skull crusher          3 sets ,10-15 reps   (3) Concentration & Kick back        3 sets, 10-15 reps  (4) Pull ups & Dimond push up        3 sets, 10-15 reps  Note, If you have big arm trained your triceps more. Discuss with your trainer and set your workout plan. If you are any Dout cont. our couch, ref- fitness world.   

WEIGHT   LOSS   PROGRAM WORKOUT   S ome fat loss workouts like running, swimming, cycling cardio are good for burn some fat, to achieve fat loss, there are several effective workouts that you can try. Running, swimming, and doing cardio exercises are all great options. By incorporating these activities into your fitness routine, you can burn calories, increase your heart rate, and improve your overall health and fitness. It's important to remember that consistency is key when it comes to seeing results, so make sure to stick with your workouts and stay dedicated to your fitness goals. DIETPLAN  Set your breakfast lunch and dinner It seems like you are asking about meal planning. Generally, it is recommended to have three meals a day: breakfast, lunch, and dinner. It's important to have a balanced diet that includes a variety of foods from different food groups such as grains, fruits, vegetables, proteins, and dairy etc. You can plan your...

 BACK WORKOT   (1) Lat pull dawn  "LAT pull-down" is a common exercise in strength training that primarily targets the muscles of the upper back and arms. Proper form and technique are important to maximize the benefits and avoid injury, so it's recommended to have a qualified trainer or coach demonstrate the exercise and provide guidance. training smartly  (2)Seated rows   Seated rows are a great exercise for strengthening the muscles in your back, shoulders, and arms. To do a seated row, sit on a bench or chair with your feet flat on the ground and your knees bent. Hold a cable or resistance band with both hands and extend your arms in front of you. Then, pull the cable or band towards your body, squeezing your shoulder blades together as you do so. Release the cable or band slowly and repeat for several repetitions. Trained always under your couch . (3)Bend over rows  Bent over rows are an effective exercise for building upper body strength, particu...

WORKOUT FOR LEG A leg workout is a great way to strengthen and tone the muscles in your legs. Start with some warm-up exercises like jogging or jumping jacks to get your blood flowing. Then, move on to exercises like squats, lunges, and calf raises to target different areas of your legs. Make sure to use proper form and gradually increase the weight or resistance as you progress. Don't forget to stretch your muscles at the end of your workout to prevent injury and improve flexibility. With consistency and dedication, a leg workout can help you achieve your fitness goals. let start workout.  1.Squat Squats are a highly effective exercise for building strength and muscle in the lower body. They work the glutes, quads, hamstrings, and calves, as well as the core and back muscles for stability. Squats can be done with bodyweight or added resistance like weights or bands for increased intensity. Proper form is important to avoid injury, so it's recommended to learn from a qualified ...

  ABDOMINAL FAT WORKOUT (1) Crunches  (2) Sit-up  (3) Russian twist (4) Hanging leg raises  (5) Burpee (6) Jumping jack  (7) Cycling crunches (8) Mutation climber  (9) Incline bench sit-up (10) Leg raises  Note - All are 2-3 set ,10-15 reps , 3-4 workout are enough for abs.  

CHEST WORKOUT (1) Bench press (3-4 sets 10-12 reps) (2) Incline DB press (3-4 sets 10-12 reps) (3) Pec Dec Flying (3-4 sets 10-12 reps) (4) DB Pull Over (3-4 sets 10-12 reps) (5) Push up (3-4 sets 10-12 reps) (6) PB Dips (3-4 sets 10-12 reps) (7) Decline DB Press (3-4 sets 10-12 reps) (8) Pully Upper Flying (3-4 sets 10-12 reps) (9) Plate press (3-4 sets 10-12 reps) (10) Smith machine press (3-4 sets 10 -12 reps) Note- 5 to 6 workout is best for chest 

  Essential Food Nutrients  (1) Carbohydrates (Rice,wheat,grains jaggery etc.) (2) Proteins (Fish,Soyabeaans,cheese )  (3) Fats (butter,  vegetable oil  etc.) (4) Vitamins ( A, B   complex, C, D, E, K , etc.)   (5) Calcium (Milk)  ( 6) Minerals ( Iron,phosphorus,manganese,potassium etc.) (7)  Dietary Fibre