Side Effect of Steroids

FAT BURNING & MUSCULAR ENDURANCE GROWTH WORKOUT 7

Warm up

Stretching
15 Mins jogging

Main Workout of the Day (4 sets of this cycle)

Mountain Climber for 1 mins
30 Burpees
50 Squat
30 Box Jump
20 Lunges
20 Push ups
2 MinsPlank

NOTE - Don't take rest in between the exercise cycle after complete one cycle take rest for 2 mins and repeat again

Colldown

Stretching

FAT BURNING & MUSCULAR ENDURANCE GROWTH WORKOUT 6

Warm Up

Skipping for 10 mins

Workout Of the day (4 sets of this cycle)

20 Push Press

20 Up Right Rows

20 Lateral Raises

30 Deadlifts

15 Push Ups

30 Sit ups

NOTE - Don't take rest in between the exercise cycle after complete one cycle take rest for 2 mins and repeat again

Colldown

Stretching

FAT BURNING & MUSCULAR ENDURANCE GROWTH WORKOUT 5

Warm Up

2KM Run

Maine Workout of the Day (4 Sets of this cycle)

15 Overhead Squat
15 Sumo Squat with upright rows
15 Push Press
20 Mountain Jumper
30 Squat Jump
30 Deadlift

NOTE - Don't take rest in between the exercise cycle after complete one cycle take rest for 2 mins and repeat again

Colldown

Stretching 

FAT BURNING & MUSCULAR ENDURANCE GROWTH WORKOUT 4

Warm Up (2 sets)

Plank 2 Mins

Skip Rope for 5 mins

Maine Workout of the Day (4 Sets of this cycle)

20 Thruster
20 Burpees

15 Thruster

15 Burpees

12 Thruster

12 Burpees

10 Push-ups

20 Sit-ups

NOTE - Don't take rest in between the exercise cycle after complete one cycle take rest for 2 mins and repeat again

FAT BURNING & MUSCULAR ENDURANCE GROWTH WORKOUT 3

Warm Up (2 sets)

30 Back Extension
20 Sit Ups
Plank 1 Mins

Maine Workout of the Day (4 Sets of this cycle)

20 Thruster
40 Free Squat
20 Push Ups
Mountain Climber for 40 Sec
20 Dumbbell or Kettlebell Swing
30 Deadlift

NOTE - Don't take rest in between the exercise cycle after complete one cycle take rest for 2 mins and repeat again

FAT BURNING & MUSCULAR ENDURANCE GROWTH WORKOUT 2

 Warm Up

10 Mins Skip Rope

Main Workout  (4 sets) (weight should be moderate) (4 Sets of this cycle)

15 Dumbbell Swings each side
15 Static Lunges each side
12 Dumbbell Swings each side
12 Static Lunges each side
9 Dumbbell Swings each side
9 Static Lunges each side

NOTE - Don't take rest in between the exercise cycle after complete one cycle take rest for 2 mins and repeat again 

FAT BURNING & MUSCULAR ENDURANCE GROWTH WORKOUT 1

1st Variation (3 sets)

25 Clean & Press
10 Pull Ups (chest should be touch on the bar)
20 Push ups (chest should be touch on the ground)
30 Reverse Crunches


NOTE - Don't take rest in between the exercise cycle after complete one cycle take rest for 2 mins and repeat again

2nd Variation (3 sets)

20 Dumbbell Swings
20 upright rows
15 Burpees
10 Leg Raises


NOTE - Don't take rest in between the exercise cycle after complete one cycle take rest for 2 mins and repeat again

TYPE 1 WORKOUT SCHEDULING

Workout

Mon - Legs
Tue - Rest
Wed - Cardio, Abs
Thu - Back, Biceps
Fri - Cardio, Abs
Sat - Chest, Shoulder, Triceps
Sun - Rest

LEGS

Squat                            3 Sets           12 to 15 Reps
Walking Lunges             Same
Leg Press                      Same
Leg Extension                Same
Leg Curl                        Same
Stiff leg Deadlift             Same
Calf Raises                    Same

 BACK, BICEPS

Back

Dead Lift                          3 Sets           12 to 15 Reps
Bent-over Barbbell Rows  3 Sets           12 to 15 Reps
Seated Rows                    3 Sets           12 to 15 Reps
Lat Pull Down                  3 Sets           12 to 15 Reps
Shrug                               3 Sets           12 to 15 Reps

Biceps

Barbbell Curl                 3 Sets           12 to 15 Reps
Dumbbell Curl               3 Sets           12 to 15 Reps
Hummer Curl                 3 Sets           12 to 15 Reps
Reverse Curl                 3 Sets           12 to 15 Reps

CHEST, SHOULDER, TRICEPS

Chest

Flat Bench Press                   3 Sets           12 to 15 Reps
Incline Dumbbell Press          3 Sets           12 to 15 Reps
Incline Dumbbell Flys            3 Sets           12 to 15 Reps
Cable Cross-over                 3 Sets           12 to 15 Reps

Shoulder

Overhead Press                   3 Sets           12 to 15 Reps
Lateral Raises                      3 Sets           12 to 15 Reps
Reverse Pec Flys                 3 Sets           12 to 15 Reps

Triceps

Cable Push Down                 3 Sets           12 to 15 Reps
Triceps Overhead Extension  3 Sets           12 to 15 Reps
Dumbbell Kick Back             3 Sets           12 to 15 Reps

CORE (ABDOMINALS) MUSCLES & WORKOUT

Core (Abs) Muscle

Muscle Name

1. Rectus Abdominis
2. External Oblique
3. Internal Oblique
4. Transverse Abdomins

Workout

1. Plank
2. Side Plank
3. V-sit Hold
4. Crunches
5. Oblique Crunches
6. Sit-ups
7. V-sit ups
8. Laying Leg Raises
9. Hanging Leg Raises
10. Oblique Trunk Rotation
11. Cable Crunches
12. Reverse Crunches