[VLOG] Dancing After a Cheat Meal | Week 04 starts| Part A

CHANGES TO THE PROGRAMME from week 03

IMPORTANT- Have a cheat meal ONCE a Week. Preferably make it the last meal of the day.

supplements added- 5 gm creatine post workout
Cardio- increased from 15 to 20 min
Training- Made changes, see below.

DAY 01
Back and Traps + cardio 20 mins

Pull ups 3 sets (as many reps)
Pull Downs 3 sets (12,10,8)
Cable pullovers 3 sets ( 12,10,10), last set drop
Barbell Rowing 3 sets (10,8,8), last set drop
DeadLifts 3 sets (8,6,4)

Regular shrugs 4 sets (12,12,10,10) squeeze at the top

DAY 02
Chest and Biceps + Cardio 20 min

Incline Bench Press 3 sets (12,10,10), last set drop
Flat Bench Press 3 sets (10,8,8)
Machine Press 2 sets (10,8), last set drop two times
Incline DB fly 3 sets (10,10,10)
Pec Deck 2 sets (10,10) maximum stretch

Barbell curls (slightly wide grip) 3 sets (12,10,10)
Incline Dumbbell Curl 3 sets (10,10,10), drop all three times supinate at the top
Hammer Curls 2 sets (10,10)
Reverse curls 2 sets (12,10)

DAY 03
Shoulders , Triceps and Abs + Cardio 15 min

DB Military Press 4 sets (12,10,10,6)
Side Laterals 3 sets (15,12,12), last set drop
DB upright rows (wide) 3 sets (12,10,10)
Dumbbell rear fly 3 sets (12,10,10), last set drop

Straight bar Press downs 4 sets (15,12,10,10)
Skull Crushers 3 sets (12,10,8)
DB skull crushers 2 sets (12,10)
One arm Behind the neck 2 sets (10,8)
DB or Cable Kickbacks 2 sets (12,12) squeeze at contraction

Day 04
REST

DAY 05
LEGS

Squats 4 sets (15,12,10,8)
Leg Press 3 sets (12,10,10)- last set super slow
(watch my Ga@d faad set vdo on leg press)
Leg Extensions 3 sets (12,12,12) , last e sets drop

Leg curls 3 sets (12,10,10)
Stiff Leg Deadlifts 3 sets (12,12,10)

Calves 3 sets (12,12,10), last 2 sets drop

DAY 06
REST

CONTINUE THE PROGRAMME AGAIN

FOOD CALCULATIONS

Breakfast- Use 50gm oats (Measured Raw) or 80gm Poha (measured raw) or 2 Idly or 50 gm sugar free muesli or 7 oz sweet potato
Chicken- 8oz is 45 gm protein (apprx) also, 8oz measured raw.
1 cup rice is 150 gm (measured cooked)

IMPORTANT POINTS

Pull ups- vary your grip in every workout
Include proper warmup before lifting heavy
Behind the neck shrugs- hold the contraction at the top
Incline bench press- you may choose between barbell and dumbbell, you may alternate every week.
Pec Deck can be interchanged with DB flys on a flat bench
Barbell curls (wide grip)- if inner head is weak , get a wider grip and always stick to straight rod. If your outer grip is weak, take a normal grip and you can choose E-Z bar
Military press- choose between DB or barbell, I always recommend using back support (like a bench at an 10 deg angle)
Side Laterals- Do not swing, take a lighter weight instead
Squats- do a proper warmup- slowly move up the weight
Squats- no stretching in between the sets. Stretch after the workout
Leg curls- hols at the top
Calves- Make full contractions.

NOTE- limit rest period to 1 min max on smaller ex like delts, biceps, triceps. 1-1:30 on bigger ex like chest and back. if going super heavy as in the first sets take 2 min rest. and 3 min rest while doing squats and deadlifts.

NOTE- try to open your grip( fingers or thumb) ever so slightly, while doing bicep curls / machine flyes/ cable flyes etc. this will take stress of your forearms and put full stress on worked muscle.

NOTE- if the gym is busy and you are not able to get the machine, please switch the excercise. but do not wait and loose your pump and intensity. we are in the gym for a reason.

NOTE- watch a video of your fav athlete/ bodybuilder in his contest shape on youtube etc. see how every fibre of his muscle is visible. While you workout, disconnect from the crowd. just think about your muscle and fibers working in the same fashion as your fav athlete.

NOTE- most important- ' NO TEXTING/ WHATSAPPing IN THE GYM'. do it while doing cardio.

ＬＩＫＥ | ＣＯＭＭＥＮＴ | ＳＨＡＲＥ | ＳＵＢＳＣＲＩＢＥ
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FitMuscleTV is a health and Fitness channel. Through FitMuscleTV we aim to break the myths of Fitness and Bodybuilding and provide true Knowledge to people which Fitness Guru's have been hiding till now.

Started By Gaurav Taneja. Gaurav is a International Certified Nutritionist and a Personal Trainer and a National level professional Bodybuilder. He has written many articles/blogs over a period of time which has been appreciated for its content and TRUTH.

Gaurav is a graduate from the prestigious Indian Institute of Technology,Kharagpur. Graduated in 2008, he has been closely involved with Health and Fitness since 2002.

Gaurav is also a Professional Pilot. He is a Captain with one of the major airlines in India.

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