Body Grow Plus

Wednesday, March 20, 2019

SHOULDER DAY

BULK Y BODY PROGRAM

(TUESDAY )
SHOULDER DAY

1.Military Press-

* Set 1:12 Repetitions

(Rest: 30-50 secs)

Set 2 : 10 Repetition
(Rest: 30-50 secs)

Set 3 : 8 Repetition
(Rest: 1 -2 mins)

2. Dumbbell Press-

*Set 1:12 Repetitions

(Rest: 30-50 secs)

Set 2 : 10 Repetition
(Rest: 30-50 secs)

Set 3 : 8 Repetition
(Rest: 1 -2 mins)

3. Seated Military Prees Machine-

* Set 1:12 Repetitions
(Rest: 30-50 secs)

Set 2 : 10 Repetition
(Rest: 30-50 secs)

Set 3 : 8 Repetition
(Rest: 1 -2 mins)

4. Dumbbell Lateral Raise-

Set 1:12 Repetitions
(Rest: 30-50 secs)

Set 2 : 10 Repetition
(Rest: 30-50 secs)

Set 3 : 8 Repetition
(Rest: 1 -2 mins)

5.Cable Front Raise-

* Set 1:12 Repetitions
(Rest: 30-50 secs)

Set 2 : 10 Repetition
(Rest: 30-50 secs)

Set 3 : 8 Repetition
(Rest: 1 -2 mins)

6.Upright Rows-

* Set 1:12 Repetitions
(Rest: 30-50 secs)

Set 2 : 10 Repetition
(Rest: 30-50 secs)

Set 3 : 8 Repetition
(Rest: 1 -2 mins)

Tuesday, March 19, 2019

*Proteine Power - 23 gper 8 oz. serving.

*Need to Know- Plain Greek Yougurt can contain up to three times less sugar than flavored types.

*Information- Made by straining away the liquid, deliciously thick Greek-style yougurts contain about twice as much protine as regular version. You`ll also reap the rewards of gut-friendly probiotic bacteria and bone-building calcium.

2. COTTAGE CHEESE

*Proteine Power- 14 g per 1/2 cup serving.

*Need to Know- Cottage cheese is notoriously high in sodium, but you can now comare nutrition labels to find brands that contain less.

*Information- This curd-riddled cheese product is laced with casein protine a slow-digesting protein that supplies your growing muscles with a steady supply of vital amino acids. think of it as the MVPof snack time, especially before bedtime.

3.SWISS CHEESE

*Proteine Power- 8 g per 1 oz. serving

*Need to Know- If you`re concerned about the calorie density of full-fat swiss, low-fat ratio of around 8to 1, while still providing good flavor.

*Information- Ounce of ounce, swiss cheese provides more protein than other commonly avalable varieties in the supermarket, making it a muscle-friendly option for your sanddwiches and burgers.

Sunday, March 17, 2019

CHEST DAY

BULK Y BODY PROGRAM
(MONDAY)
CHEST DAY

1. PUSH UPS-

Set 1:12 Repetitions
(Rest: 30-50 secs)

Set 2 : 10 Repetition
(Rest: 30-50 secs)

Set 3 : 8 Repetition
(Rest: 1 -2 mins)

2.PULL UPS-

Set 1:12 Repetitions
(Rest: 30-50 secs)

Set 2 : 10 Repetition
(Rest: 30-50 secs)

Set 3 : 8 Repetition
(Rest: 1 -2 mins)

3. FLAT BENCH PRESS-

Set 1:12 Repetitions
(Rest: 30-50 secs)

Set 2 : 10 Repetition
(Rest: 30-50 secs)

Set 3 : 8 Repetition
(Rest: 1 -2 mins)

4. INCLINE DUMBBELL PRESS-

Set 1:12 Repetitions
(Rest: 30-50 secs)

Set 2 : 10 Repetition
(Rest: 30-50 secs)

Set 3 : 8 Repetition
(Rest: 1 -2 mins)

5. DECLINE PRESS-

Set 1:12 Repetitions
(Rest: 30-50 secs)

Set 2 : 10 Repetition
(Rest: 30-50 secs)

Set 3 : 8 Repetition
(Rest: 1 -2 mins)

6. INCLINE BENCH DUMBBELL FLY-

Set 1:12 Repetitions
(Rest: 30-50 secs)

Set 2 : 10 Repetition
(Rest: 30-50 secs)

Set 3 : 8 Repetition
(Rest: 1 -2 mins)

7.S- CHEST DIPS-

Set 1:12 Repetitions
(Rest: 30-50 secs)

Set 2 : 10 Repetition
(Rest: 30-50 secs)

Set 3 : 8 Repetition
(Rest: 1 -2 mins)

8. DUMBBELL BENT ARM PULLOVER-

Set 1:12 Repetitions
(Rest: 30-50 secs)

Set 2 : 10 Repetition
(Rest: 30-50 secs)

Set 3 : 8 Repetition
(Rest: 1 -2 mins)

BULKY BODY PROGRAM SHIDULE

BULKY MUSCLE

BULKY BODY PROGRAM

1. CHEST ( MONDAY )
2.SHOULDER ( TUESDAY )
3. LATS ( WEDNESDAY )
4. BICEP ( THURSDAY )
5.TRICEPS( FRIDAY )
6. SQUATS ( SATURDAY )
7. SIX PACK