1st DAY

MONDAY EXERCISE - CHEST WORKOUT

A. Warm up your body with simple exercise and you can go for 4 to 5 min of cycling(optional)

B. Before chest workout does some push-ups and pull-ups 2 to 3 sets.

BELOW VIDEO OF MR. GURU MAN WILL GUIDE YOU A RIGHT POSTURE TO PICK THE WEIGHT FOR CHEST  

 It is in Hindi if you have a problem in understanding the language

you can click here and watch the chest workout training in English.

POINT TO BE CONSIDER WHILE DOING EXERCISE  

A. For a start pick up less weight as your body allows you.

B. Do sets of 3 to 4 with a rap of 7 to 8.

C. Never focus on heavyweight it may cause you major injure to your body. 

D. Always take 1 to 2 min of a break after one exercise.

E. In between taking a little - little water during the workout.

F. Encourage yourself and others to for the gym.
G. Keep it in mind that it will also train your triceps muscles. 
H. Doing with the chest exercise after 2 weeks and so on you can increase the weight for muscle growth.