Indian Army Bodybuilders Workout

BUILD BODY AND STAMINA LIKE ARMY PEOPLE

First, you have to stay away from the weights. if you want to gain endurance, always exercise body weight as pull ups, push ups,crunches etc.
The army people who are best fit because they always do cardio and body weight workouts.
No need to buy a book related to bodybuilding. By applying just above technique, you gain muscle well and a lot of stamina in the real world without using any drug or supplement
The truth is that in the real world, no one has time to spend in the gym or the money to buy supplements and gain muscle medications.
It takes years and years to get to the point of being able to look like that. There is no pill that helps you lose 70 pounds by next weekend.
if you want to look like people from the army, as body weight exercises and realistic. stay away weight exercises gym, to a maximum push ups and pulls.
It saves you a lot of stamina in less time and make your body in good shape. forget all the expensive food and complete and do not forget,comparison causes all the trouble.
Focus on losing 1-2 pounds per month. He says in the long term.

INDIAN ARMY BODYBUILDERS WORKOUT PLAN

Day 1:Chest / hamstrings / Abs :-

Flat Bench Press: 4 sets of 110 reps

Incline Bench Press: 4 sets of 10

Incline Dumbbell Press: 4 sets of 10 repetitions

Decline Dumbbell Flyes : 4 sets of 10 repetitions

Crunches strings : 4 sets of 14-18 repetitions

Hanging Leg Raise : 4 sets of 14-18 repetitions

Cardio : Fast : 25 minutes

Day 2: Triceps / buttocks / ABS :-

Close Grip Bench Press : 4 sets of 10 repetitions

Skull Crushers : 4 sets of 10reps

Dumbbell Kick Back : 4 sets of 10 repetitions

Pulley Push down : 4 sets of 10 repetitions

 10 repetitions

Lying Leg Raise : 4 sets of 15-20 repetitions

Mid- Up: 4 sets of 14-18 repetitions

Cardio : Carpet of brisk walking : 15 minutes

Day 3: Back / Abs :-

Bent over Barbell Row: 4 sets of 10 repetitions

One Arm Dumbbell Row: 4 sets of 10 repetitions

Before Lat Pulldowns : 4 sets of 10 repetitions

Deadlift : 4 sets of 12 repetitions

Crunches down : 4 sets of 15-20 repetitions

Crunches strings : 4 sets of 15-20 repetitions

Hanging Leg Raise : 4 sets of 12-18 repetitions

Cardio Cross Trainer : 15 minutes

Day 4: Biceps / Abs :-

Preacher Curl : 4 sets of 10 repetitions

Incline Dumbbell Curl : 4 sets of 10 repetitions

Hammer Curl : 4 sets of 10 repetitions

Concentration Curl : 4 sets of 10 repetitions

Crunches down : 4 sets of 14-18 repetitions

Hanging Leg Raise : 4 sets of 14-18 repetitions

Day 5: Shoulders / traps :-

Military Press : 4 sets of 10 repetitions

Barbell Upright Row : 4 sets of 10 repetitions

Dumbbell side : 4 sets of 10 repetitions

Dumbbell bent Delts Raise : 4 sets of 10 repetitions

Dumbbell shrugs : 4 sets of 10 repetitions

Cardio : Running treadmill : 10 minutes

Day 6: Legs :-

Barbell Squat : 4 sets of 10 repetitions

Lunges : 4 sets of 10 repetitions

Hack Squat : 4 sets of 10 repetitions

Leg Curl : 4 sets of 10 repetitions

Standing calf : 4 sets to failure

Crunches down : 4 sets of 14-18 repetitions

Hanging Leg Raise : 4 sets of 15-20 repetitions

Cardio : brisk walking : 15 minutes

INDIAN ARMY BODYBUILDERS DIET PLAN

Meal 1: 8:00

6 egg whites

4 Skim Milk

1 serving Multi-Vitamin

vitamin C

Meal 2: 11:30

6 oz chicken breast

20 oz Water

Meal 3: 2:30 PM

4 oz Nuts

8 oz Coffee

Meal 4: 5:00 PM Pre-Workout

1 Average Yam

Meal 5: 19:30 Post-Workout

8 egg whites

20 oz Water

Meal 6: 10:00 PM

1/2 cup of brown rice

5 egg whites

20 oz Water

BHUPENDER SINGH RANA INDIAN ARMY 

Name: Bhupender Singh Rana

Emai ID: fitnessgym@rediffmail.com

Age: 40

Height: 175cm

Weight: 80kg

Favorite Bodypart: Calves

Favorite Exercise: Squats