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  • Place a pair of dumbbells, slightly wider than shoulder width apart.
  • Set yourself in a Pushup position with hands on dumbbells.
  • Lower your body to the floor, pause, then complete 1 push up.
  • Once you’re back in the starting position, row the dumbbell on one side to the side of your chest by pulling the dumbbell upwards.
  • Pause, then lower the dumbbell back down, and repeat the same movement with your other arm.
  • That is the completion of 1 rep.

  • Grab a bench and set it to flat or a slight incline if you wish to emphasize your upper chest a bit more.
  • Take a barbell with handles attached on a machine and lie flat.
  • Start with them pressed together using a neutral/hammer grip (palms facing inwards).
  • Lie back on the bench with the barbell handles held together and resting on your chest.
  • Keeping the grip firmly together, press the straight out in front of your chest.
  • Lower the weights under control, with them still pressed together, and repeat for the next rep.

  • Load the bar to an appropriate weight for your training.
  • Lay on the bench with your feet flat on the ground, driving through to your hips. Your back should be arched, and your shoulder blades retracted.
  • Take a medium, pronated grip covering the rings on the bar. Remove the bar from the rack, holding the weight above your chest with your arms extended. This will be your starting position.
  • Lower the bar to the sternum by flexing the elbows. Maintain control and do not bounce the bar off of your chest. Your lats should stay tight and elbows slightly drawn in.
  • After touching your torso with the bar, extend the elbows to return the bar to the starting position.

  • Place your back against the backrest of the chest press machine.
  • Grab the handles and place your feet flat on the floor or the footstool of the chest press machine.
  • Press the handles forward until your arms are straight. Pause for one second and then bend your elbows and slowly return to the starting position.

  • Step onto the machine facing the monitor.
  • Begin pedalling to turn it on.
  • Start pedalling at an even pace.
  • Do not lock your knees.
  • Turn up the resistance.
  • Change up your direction on the pedals.
  • Use the swing arms.
  • Increase the incline and resistance as you go.
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