routien for cutting and modelling

Monday: Chest, Biceps, core

Incline Dumbbell Press: 4sets x 12/10/8/6 reps
Butterfly Machine: 4 sets x 15 reps
Flat Bench Press: 4 sets x 8 reps
Cable Crossovers: 3 sets x 15 reps
Standing Barbell Curls: 4 sets- 10reps
Hammer Dumbbell Curls: 4 sets- 12reps

Tuesday: Back, Triceps

Deadlifts: 4 sets - 10/8/6/5 reps
Lat Pulldowns: 4 sets x 10 reps
Barbell Rows: 4 sets x 8 reps
Pull Ups (weighted): 3 sets till failure
Close Grip Bench Press: 4 sets x 10 reps
Cable Tricep Pushdowns: 3 sets x 20 reps

Wednesday: Shoulders, core

Seated Dumbbell Shoulder Presses: 4 sets x 10/8/6/6 reps
Lateral Dumbbell Raises: 4 sets x 12 reps
Barbell Front Raises: 4 sets x 10 reps
Upright Cable Rows: 4 sets x 12 reps
Cable rear delt flys: 4 sets x 10 reps
Hanging straight leg raises: 4 sets x 25 reps
Decline Sit ups: 4 sets x 15 reps

Thursday: Off

Friday: Legs

Leg Extensions: 4 sets x 15 reps
Squats: 4 sets x 12/10/8/6 reps
Lunges (weighted): 4 sets x 10 reps each leg
Lying Leg Curls: 4 sets x 15 reps
Leg Press: 4 sets x 10 reps
Standing weighted calve raises: 4 sets x 15 – 20 reps

Sunday- off

workout for model (1)

Monday – Legs:

Barbell squats: 3 sets x 4-6 reps
Leg press: 2 sets x 4-6 reps
Stiff-legged deadlifts: 3 sets x 4-6 reps
One-legged calf raises: 3 sets x 4-6 reps
Sitting calf raises: 2 sets x 4-6 reps

Tuesday – Arms & Abs:

Barbell curls: 2 sets x 4 - 6 reps
Hammer curls: 2 sets x 4 - 6 reps
Preacher curls: 1 sets x 4 - 6 reps
Close-grip bench press: 2 sets x 4 - 6 reps
Weighted tricep variation dips: 2 sets x 4 - 6 reps
Skull crushers: 1 sets x 4 - 6 reps
Palms-down dumbbell wrist curl: 2 sets x 4 - 6 reps
Palms-Up Dumbbell wrist curl: 2 sets x 4 - 6 reps
Decline sit-ups with weight: 2 sets x 8 - 12 reps
Leg raises with weight: 2 sets x 8 - 12 reps
*Working oblique too hard will take away from your v-taper.

Wednesday – Shoulders & Traps:

Shoulder press: 3 sets x 4 - 6 reps
Upright rows: 2 sets x 4 - 6 reps
Bent over lateral raises: 2 sets x 4 - 6 reps
Dumbbell shrugs: 2 sets x 4 - 6 reps
Barbell Shrug Behind The Back: 2 sets x 4 - 6 reps

Friday – Chest:

Incline Barbell Press: 3 sets x 4 - 6 reps
Decline Flyes: 3 sets x 4 - 6 reps
Dumbbell Press: 3 sets x 4 - 6 reps

Saturday – Back:

Wide Grip Chin Ups: 3 sets x 4 - 6 reps
Bent-Over Barbell Rows: 3 sets x 4 - 6 reps
Behind the Back Lat Pulldowns: 3 sets x 4 - 6 reps
Hyperextensions: 3 sets x 4 - 6 reps

basic mass routines

6 or 7 Day Split:
Day 1: Chest & Biceps
Day 2: Legs
Day 3: Rest
Day 4: Shoulders & Triceps
Day 5: Back
Day 6: Rest
Day 7: Rest (optional)
Do some abs every workout day.

5 or 6 Day Split:
Day 1: Back, Biceps & Abs
Day 2: Shoulders, Calves & Forearms
Day 3: Legs & Abs
Day 4: Chest & Triceps
Day 5: Rest
You can also take a rest day between days 2 & 3.

7 Day Split:
Day 1: Chest and Front Delts
Day 2: Back
Day 3: Delts and Traps
Day 4: Arms
Day 5: Legs
Day 6: Rest
Day 7: Rest
Do Calves and Abs every other day.

4 Day Split:
Day 1: Chest, Back & Abs
Day 2: Legs
Day 3: Shoulders, Arms & Abs
Day 4: Rest

full body work out for mass

Workout A:

Squats: 3 sets of 6 reps
Dumbbell Bench Press: 3 sets of 8 reps
Bent Over Barbell Rows: 3 sets of 8 reps
Military Press: 2 sets of 10 reps
Barbell Curls: 2 sets of 10 reps
Seated Triceps Press: 2 sets of 10 reps
Seated Calf Raises: 2 sets of 15 reps


Workout B:

Deadlifts: 3 sets of 6 reps
Incline Dumbbell Press: 3 sets of 10 reps
Lat Pulldowns: 3 sets of 8 reps
Leg Extensions: 2 sets of 10 reps
Lying Leg Curls: 2 sets of 10 reps
Lateral Raises: 2 sets of 10 reps
Crunches: 2 sets of 15 reps

upper and lower training routine for mass

Workout A:

Squats: 4 sets of 5 reps
Lunges: 3 sets of 8 reps
Leg Extensions: 2 sets of 10 reps
Lying Leg Curls: 2 sets of 10 reps
Standing Calf Raises: 2 sets of 10 reps
Hanging Leg Raises: 2 sets of 15 reps


Workout B:

Dumbbell Bench Press: 3 sets of 5 reps
Bent Over Barbell Row: 3 sets of 5 reps
Military Press: 3 sets of 8 reps
Reverse Flyes: 2 sets of 10 reps
Side Lateral Raises: 2 sets of 10 reps
Bench Dips: 2 sets of 15 reps


Workout C:

Deadlifts: 4 sets of 5 reps
Dumbbell Step-Ups: 3 sets of 8 reps
Leg Press: 3 sets of 10 reps
Seated Calf Raises: 2 sets of 8 reps
Standing Calf Raises: 2 sets of 15 reps
Exercise Ball Crunch: 2 sets of 15 reps


Workout D:

Incline Bench Press: 3 sets of 8 reps
Lat Pulldown: 3 sets of 8 reps
Seated Cable Row: 2 sets of 8 reps
Dumbbell Bicep Curls: 2 sets of 10-12 reps
Incline Dumbbell Curls: 2 sets of 10-12 reps
Pushups: 2 sets of 15 reps or until fatigue

routine for mass

Day 1: Biceps, Triceps, And Calves

Barbell Curl: 3-4 sets of 8-12 reps
Hammer Curls: 3-4 sets of 8-12 reps
Cable Curls: 7 sets of 8-12 reps
Close-Grip Bench Press: 3-4 sets of 8-12 reps
Seated Triceps Press: 3-4 sets of 8-12 reps
Cable Overhead Triceps Extension: 7 sets of 8-12 reps
Seated Calf raises: 3-4 sets of 8-12 reps
Standing Calf Raises: 7 sets of 8-12 rep

Day 2: Legs

Squats: 3-4 sets of 8-12 reps
Leg Press: 3-4 sets of 8-12 reps
Leg Extension: 7 sets of 8-12 rep


Day 3: Off

Day 4: Chest And Triceps

Dumbbell Bench Press: 3 sets of 8-12 reps
Incline Dumbbell Press: 3 sets of 8-12 reps
Cable Crossovers: 7 sets of 8-12 reps
Close-Grip Bench Press: 3-4 sets of 8-12 reps
Seated Triceps Press: 3-4 sets of 8-12 reps
Cable Overhead Triceps Extension: 7 sets of 8-12 reps


Day 5: Back And Calves

Bent Over Barbell Rows: 3 sets of 8-12 reps
Lat Pulldowns: 3 sets of 8-12 reps
Seated Cable Rows: 7 sets of 8-12 reps
Standing Calf raises: 3-4 sets of 8-12 reps
Seated Calf Raises: 7 sets of 8-12 reps

Day 6: Shoulders And Biceps

Dumbbell Shoulder Press: 3 sets of 8-12 reps
Front Dumbbell Raise: 3 sets of 8-12 reps
Side Lateral Raises: 7 sets of 8-12 reps
Barbell Curl: 3-4 sets of 8-12 reps
Incline Dumbbell Curls: 3-4 sets of 8-12 reps
Cable Curls: 7 sets of 8-12 reps

Day 7: Off

safed musli

Like most members of the Asparagus genus safed musali is considered to be a fertility tonic which nourishes the tissues of the mind, nervous and reproductive systems.

Reproduction As it directly nourishes the s´ukra dhatu it is used as a sweet tonic and rejuvenative for the reproductive system. It treats infertility, premature ejaculation, impotence and low sperm count. It also nourishes artavahasrotas and promotes healthy ovulation in women. Gynaecology Useful during pregnancy as a nutritive tonic for mother and fetus. Post-partum it replenishes lost fluids, prana, ojas and improves the quantity and flow of breast milk. It is also used in chronic leucorrhoea. Digestion Its sweet and unctuous properties treat intestinal inflammation caused by dysentery and food intolerances. All cases of high pitta benefit. It softens the stool and may be helpful in pittaja types of haemorrhoids. Urine Its cooling and soothing effects are beneficial for mutravahasrotas and conditions involving aggravated pitta with painful and malodorous urination.