4th day

THURSDAY WORKOUT - BICEPS & TRICEPS DAY

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

B. Before workout do 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 BICEPS AND TRICEPS

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.

3rd day

WEDNESDAY EXERCISE - LEG DAY

A. Warm up your body with simple exercise(Add 4 sets of squads with 20 reps)  and you can go for 4 to 5 min of cycling.

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

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

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 LEG WORKOUT IS 

A. While doing this exercise wear shorts.

B. Do normal exercise in the starting after that you can go for high-intensity exercise.

C. Drink water as you can while doing this exercise but you have to drink water in sitting position. 

D. After this exercise you can train yours for arms.