ABHINAV MAHAJAN's video: FREE Workout Plan for Beginners to Build Muscle Monday STUDENT TRANSFORMATION PLAN - Episode 4

Download PDFs from : https://stpfit.com/shop/ Recommended Supplements for Students : 1. Multivitamin - https://amzn.to/30hBiQB 2. Creatine Monohydrate - https://amzn.to/2QOCmZ1 3. Omega 3 - https://amzn.to/2FOq3FG 4. Vitamin K2 - https://amzn.to/2Nqi7P9 5. Vitamin D3 - https://amzn.to/2TmOamM STUDENT TRANSFORMATION PLAN WORKOUTS : 1. Monday (Workout 1) : https://youtu.be/4Z9bJ5M_JSU 2. Tuesday (Abs/Forearms/Calves) : https://youtu.be/8qcmWxecBRw 3. Wednesday (Workout 2) : https://youtu.be/6IzmtsAdAg4 4. Thursday (Active Rest Day) : https://youtu.be/R_YQtV-bphc 5. Friday (Workout 3) : https://youtu.be/s-MiJvxVbfM 6. Saturday (Abs/Forearms/Calves) : https://youtu.be/8qcmWxecBRw 7. Sunday (Active Rest Day) : https://youtu.be/R_YQtV-bphc STUDENT TRANSFORMATION NUTRITION PLAN : 1. Grocery Shopping : https://youtu.be/2rCfnEzSjo0 2. Full Day of Eating : https://youtu.be/DEQyNEcYeZ8 ------------------------------------------------------------------------------------------------------ Special thanks to : Kris Gethin Gyms, Mohali and Curve Fitness Gym , Patiala for always supporting us. My Instagram - https://www.instagram.com/abhinavmahajanlife/ Rishabh's Instagram : https://www.instagram.com/chef_who_lifts/ For Online training - abhinavfitness@gmail.com This the Episode 4 of The Student Transformation Plan (STP) . This is the first Full Body Workout that you will be performing on Monday. Here are the exercises with their respective Reps and Sets: A. Back Squats or Leg Press - A great exercise to grow your Legs (Quadriceps, Hamstrings and Glutes). You can perform back Squats on Smith machine if you are a beginner to learn the movement or you can perform them with free weights if you are an intermediate. In case you have Knee issues or not comfortable with squats, you can opt for Leg Press 2-4 Sets for 8-12 Reps . Rest for 90 seconds between Sets B. Flat Dumbbell Bench Press or Flat Barbell Bench Press - A great movement to grow overall Chest (Pec Major) . beginners will use dumbbells to learn the movement and to avoid any muscle imbalances. Intermediates can perform Barbell bench press. 2-4 Sets for 8-12 Reps. Rest for 90 Seconds between sets C. Reverse Grip Pulldowns - This is a great movement to hit your Lats, Upper Back and Traps . 2-4 Sets for 15 reps. Rest for 60 Seconds between sets. D. Dumbbell Lateral Raise - This is the best exercise to grow Side Shoulders (Lateral Deltoids) 3-5 Sets for 15 Reps . Rest for 60 Seconds between Sets E. Preacher Dumbbell or Barbell Curls - A great exercise to hit overall Biceps (Biceps Brachii) especially the bottom part of Biceps 3-5 Sets for 15 Reps . Rest for 60 Seconds between Sets F. Facepulls - This variation of face pulls majorly targets your Back part of Shoulders (Rear Deltoids) 3-5 Sets for 20 Reps . Rest for 45 Seconds between Sets Note - Before every workout you will perform 3 sets of Pushups and 3 sets of pull-ups for as many reps as possible to get stronger in bodyweight movements . Apart from this , people who are skinny or who want to Build Muscle will perform 10 minutes of Stretching and cool down exercises For fat loss you will perform 20-30 minutes of Low Intensity Cardio like Brisk walking or Crosstrainer or cycling and then perform 10 minutes of stretching. Why do I believe in Full Body workouts , well here are my reasons: 1. Full Body Workouts allow you to hit every muscle with more frequency in a single week . It means that you will be able to hit all the muscle groups like chest, back, legs, biceps, triceps, shoulders etc more than once a week. Especially in this plan you will be able to hit the muscles 3 times a week which means more stimulus for the muscle and more muscle growth. In single muscle group workout plans you can hit your muscles only once or at max twice a week . 2. Full body workouts allow you to hit all the muscle groups in a single day which means more metabolic stress on the body which means your body has to do more work and in return it burns more calories. 3. Now this is my philosophy about workouts, that we as humans are built to use and train all the muscle groups at one time. We were not designed to hit chest one day, back one day etc. Now remember this plan is perfect for Men and Women but also perfect for both categories i.e ones who want muscle gain or strength gain and ones who want fast fat loss. --------------------- Welcome to STUDENTS TRANSFORMATION PLAN . This is one of the World's first ever fitness and bodybuilding transformation plan dedicated for students. This transformation plan is perfect for all the students and job going people who have a busy lifestyle and who struggle with maintaining their fitness lifestyle. Hope this transformation series will help you to become the best and the fittest version of yourself. Much Love Abhinav Mahajan