Muscle Mass Workout Schedule

Dear Friends, Here is the workout schedule prepared by me, i have tried this, and gained a very good result from this.

Mass Workout

1^st day

Chest

1. Declined Barbell Press- 4 sets
2. Flat Barbell Press- 2 Sets
3. Flat Dumbbell fly’s- 2 sets
4. Pull Over- 2 sets

Shoulder

1. Behind neck press- 4 sets
2. Side lateral- 3 sets
3. Front press- 2 sets
4. Shrugs- 4 sets

Abdomen exercise + Forearms

2^nd day

Lads (Upper)

1. Pull ups- 3 sets
2. Pull down- 3 sets
3. T-Bar- 3 sets
4. Seated Rowing- 3 sets

Biceps

1. Barbell Curl- 4 sets
2. Dumbbell Curl- 2 sets
3. Preacher Curl- 2 sets

3^rd day

Thighs

1. Heavy squats- 4 sets
2. Front squats- 3 sets
3. Leg Extension- 3 sets
4. Leg Curl- 3 sets
5. Seated Calf Raise- 3 sets

Triceps

1. Back Dips- 3 sets
2. Cable press down- 3 sets
3. Lying barbell extension- 3 sets

4^th day

Chest

1. Inclined Barbell Press- 3 sets
2. Declined Barbell Press- 3 sets
3. Parallel Bar- 3 sets
4. Pull over- 3 sets

Shoulders

1. Behind neck press- 3 sets
2. Lying Dumbbell lateral raise - 3 sets
3. Front Dumbbell press- 3 sets
4. Dumbbell Shrugs- 3 sets

Abs+ Forearms

5^th day

Lads (Lower)

1. Close grip pull ups- 3 sets
2. Close grip pull down- 3 sets
3. Dumbbell Rowing- 4 sets

Biceps

1. Standing Cable Curl- 3 sets
2. Heavy Dumbbell Curl- 2 sets
3. Concentration curl- 2 sets

Abs + Forearms

6^th day

Thighs

1. Squats- 4 sets
2. Leg Press- 3 sets
3. Leg Extension- 3 sets
4. Leg Curl- 3 sets
5. Donkey calf raise- 3 sets
6. Standing Calf raise- 3 sets

Triceps

1. Back Dips- 3 sets
2. Cable Press Down- 3 sets
3. Lying Barbell extension- 3 sets

************************************************************************

Time Table

1^st day- Chest + Shoulder

2^nd day- Lads+ Biceps

3^rd day- Rest

4^th day- Thighs+ Triceps

5^th day continues…….

Get more fiber for good health

What is Fiber?
Fiber is the indigestible part of food which is essential to keep our gut healthy and other parameters under control. Depending on whether fiber is water soluble or not, fiber is termed as soluble or insoluble. Almost all plant foods like whole grains, fruits, vegetables, nuts, seeds, and spices contain fiber in varying quantities. Foods like oats, pulses, citrus fruits, apples, methi seeds, prunes, etc are rich in soluble fiber. Most fruits and vegetables contain insoluble fiber. Skins of vegetables like tomato, potato, and fruits like apples, are good sources of fiber. Animal foods like dairy products, egg, fish, chicken, and other meats do not contain dietary fiber.
Fiber helps in:

• Manage weight
• Control blood sugar
• control blood pressure
• Keep cholesterol and triglycerides in check.

A minimum intake of 30gms of fiber is essential for good health. Tips to increase fiber in your diet

• Eat whole fruits instead of drinking fruit juice
• Use whole grains like whole wheat flour, unpolished rice, corn, ragi, jowar, etc
• Snak on raw vegetables
• Include whole pulses like Channa, moong and so on to increase fiber in your diet.

Here is a simple meal plan that gives adequate fiber:

• Breakfast- Oats porridge with milk and fruit. Other high fibre options would be wheat flakes with milk or ragi porridge with butter milk.
• Lunch- Vegetable salad with pulkas, rajma, cooked vegetables and curd. Rajma can be substituted with any other pulses like channa or whole moong.
• Dinner- Spinach and corn bake with sprouts salad and fruit. Ragi dosa with vegetable sambar would be an alternative to the bake.
  

Diet Plan

Diet Plan

ON RISING:

1-2 glass of plain water+1 glass of Luke warm with lime (No sugar/honey/salt) or

1 glass of barley water (helps people with water retention)

½ hr later; 1 cup coffee/tea with skimmed milk + ½ tsp sugar or (artificial sweetener)

BREAKFAST:

1 cup oats with vegetables, + 1 cup special Kellogg’s or

2-3 idly + sambar or (chutney (no-coconut mint), coriander, tomato, onion) or

2 dosa (non-stick) + veg sabji (no potato) or

Upma-1cup (semiya /sooji/ rice flakes)/cereal, with plenty of vegetables or

Cornflakes (Regular) – 50gms with 1 cup skimmed milk + ½ tsp sugar/ 1 fruit or

1 Bowl of fruits papaya, orange, musambi, guava, apple, plantain-small, pomegranate, water-melon, (Pine-apple once in a week) or

2-3 slice of wheat bread with thick slice of veg [No cheese/butter/jam]

MID MORNING:

Butter milk/ 1 fruit/lime water with salt/tender coconut water/fruit juice.

LUNCH:

Start with 1 glass of water + 1 bowl of salad/soup +1 cup rice + 1 cup Dal/ 1 cup sprouts/1 cup skimmed curd/ 2-3 cubes skimmed paneer ( home made) + 2 cups of veg or greens sabji.

EVENING:

1 cup coffee/ tea with skimmed milk + ½ tsp sugar +2-3 Marie digestive/ wheat Rusk/ 1-2 fruits/unbuttered popcorns 1 cup/ roasted or boiled corn half cup/ veg sandwich.

DINNER: (Dinner should be taken before 7.30 PM and after dinner slow walk for 15mins)

Avoid rice at dinner; Rest same as lunch or 1 cup white oats with vegetables + 1 chapathi

Avoid (everyday): sweet/bakery products/fried foods/chocolates/desserts/pastries/dry fruit & nuts/ red meat/egg yolk/ potato/mango/chicoo/Banana-big/custard apple/Grapes/soft drink/preservatives/confectionaries.

INCLUDE:

Drink 10-12 glasses of water/day

Use just 3-4 tsp oil/day in cooking

Include only 2tsp sugar/day

Include 1 calcium (Chewable) and multivitamin tablet/ day after breakfast.

“ENJOY YOUR HEALTHY DAYS IN ADD LIFE GYM”

Healthy Juices

"Click On this image to view large"
Hi Friends, My first step in giving diet tips is healthy juices. Hope this will be helpful for most of them. Any doubts let me know.

Thanks and Regards,
Sridhar Surya ( Fitness Expert)

About me and my Gym

Hi All, I am Sridhar from Bangalore.
A brief introduction about myself. I am sweet and simple.
I am a BE graduate, and working as a System Engineer, and also a Fitness Trainer.I am running a gym by name "Add Life Gym" which is of 2 floors, 1st floor for ladies and 2nd floor for gents.My gym is located in Yelahanka. Full address is as below:
Chandrappa Garden,
Opp.Kendriya Vihar Apt.
New International Airport Road,
Yelahanka,( Landmark near Shreyas Hotel)
Bangalore-560064
My achievements are as follows:
2004- 1stplace Mr.Muscular ( Yelahanka) Best physique competition.
2005- Mr.Karnataka 3rd place Best physique competition.
2006- 1 st place in modeling show, college level.
2006- 1st place Mr.VTU university Best physique competition.
2006- 1st place Power lifting under VTU university.
2007- Strongest man in IBM India Pvt Ltd, won 1st place in Arm Wrestling competition.
2009- 3rd place in Mr.Karnataka Best physique competition.
22/03/2009- Mr.Garuda Mall for doing highest number of push ups total 86 non-stop .
12/09/09- 2nd place in Mr.Bangalore competition.
14/01/11- 2nd place in Mr.Karnataka Competetion ( Got selected for Mr.India Competetion, preparing for it )

And my achievements will continue further.
So if you need any diet/exercise tips, you can ask me, i will try to answer all your questions with the best of my knowledge.

Add Life Gym and Aerobics
Add years to your life....
....Add life to your years.
" Enjoy the healthy life in Add Life Gym"
" Health is wealth"
Leave a question and i will help you out.

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