Ajay wanted to be fit

I wanted to be fit for my kids. Recently when we went to the doctor for a regular check-up, my cholesterol levels were off the charts and that’s when it hit me that I had to lose the extra fat I had piled on all these years.

I knew I had to join a gym but more importantly I knew I wanted a trainer who could understand me and my needs. Someone who could hand hold me in this journey. My goal was not to have a well cut body, I wanted to be fit. I wanted to improve my endurance levels. Once I started training I knew I would not look back.

Monday: Chest/ Abs

Flat bench press	4 X 10
Inclined bench press	4 X 10
Declined bench press	4 X 10
Machine pull over	3 X 10
Hammer press	3 X 10
Dips	3 X 10
Weighted sit ups	4 X 10

Tuesday: Back/ Traps

Bent over row	4 X 10
Deadlift	4 X 10
Pullover	4 X 10
Seated cable rows	4 X 10
Standing with wrist	4 X 10
Shrugs	6 X 10

Wednesday: Shoulder/ Abs

Military press behind back	4 X 10
Machine chest press	4 X 10
Dumbell lateral raise	4 X 10
Weighted plate front raise	4 X 10
Reverse peck deck	4 X 10
Reverse fly	4 X 10
Side crunches	4 X 10
Side bends	4 X 10

Thursday: Rest

Friday: Biceps/ Triceps/ Abs

Close grip bench press	4 X 10
Tricep push down	4 X 10
EZ bar skull crusher	4 X 10
Cable kick back	4 X 10
Hammer curl	4 X 10
EZ bar curl	4 X 10
Concentration curl	4 X 10
Standing with wrist curl	1 X failure

Saturday: Legs

Squats	4 X 15
Quad extension	4 X 15
Bulgarian squats	4 X 15
Leg curls	4 X 15
Stff leg deadlift	4 X 15
Air bike	4 X failure
Barbell twists	4 X failure
Side bends	4 X Failure

 

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Don’t reach a stage when there is no other option but to get fit. Anytime is the right time, the only think you need to be sure of is the will.