Transformation 1 MIN READ Jun 17, 2015

Ankur successfully put on on some muscle mass

27/27 66kg > 75kg 12% > 10%

Ankur shows if you are dedicated and if you have the right direction, you can achieve anything. He understood that combining passion with hard work will give him rich dividends.

Why you decided to Transform?

I wanted to look good. I wanted to change the way people look at me. I wanted them to notice me when I walk besides them.

How did you accomplish your Goal:

I knew what I had to do. I was ready to put in the additional hours at the gym. I started undergoing the diet that was needed. Most importantly I submitted myself to my trainer and just blindly followed him. I did this with the conviction in my mind that through hard work and perseverance, one can achieve any milestone. I never missed a gym for a single day. Fitness became an addiction for me.

Training routine that helped you achieve your Goals

My trainer had put me on a time frame exercise

Monday: Chest/Abs

Flat bench press 4 X 10
Inclined bench press 4 X 10
Declined bench press 4 X 10
Machine pullover 3 X 12
Hammer press 3 X12
Dips 3 X12
Weighted sit ups 4 X 10

Tuesday: Back/ Traps

Bent over row 4 X 10
Deadlift 4 X 10
Pulldown 4 X 10
Pull ups 4 X 10
Seated cable row 4 X 10
Curl behind back 4 X 10
Shrugs 6 X 12

Wednesday: Shoulder/ Abs

Military press behind back 4 X 10
Machine chest press 4 X 10
Dumbell laterla raise 4 X 10
Weighted plate raise 4 X 10
Reverse peck deck 4 X 10
Reverse fly on inlined bench 4 X 10
Side crunches 4 X failure
Side bends 4 X failure

Thursday: Rest

Friday: Biceps/Triceps

Close grip bench press 4 X 12
Tricep push down 4 X 12
EZ bar skull ccrusher 4 X 12
Cable kick back 4 X 12
Hammer curl 4 X 12
EZ bar bicep curl 4 X 12
Wide grip curl 4 X 12
Concentration curl 4 X 12

Saturday: Legs

Squats to bench 4 X 12
Quad extension 4 X 12
Bulgarian squats 4 X 12
Leg curls 4 X 12
Stiff lef deadlift 4 X 12
Calf machine raise 4 X 12
Leg press 4 X 20
Weighted sit ups 4 X failure



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Suggestion for future transformers

My suggestion to aspiring transformers is to start as early as possible. No point wasting time over marketing gimmicks of transforming in the shortest possible time. Just start the journey, figure out the challenges in the middle and find the solution. Most importantly, don’t ever give up.
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