Transformation 1 MIN READ Aug 2, 2015

Nishant’s journey from skinny to muscular

19/21 45kg > 76kg 20% > 8%

This is my journey to building muscles and developing my physique

Why you decided to Transform?

I used to be skinny in my school days which I didn't like. Then me and my friend joined the gym. There we get to know that we are so weak then we decided to gain some strength and looking at other muscular guys in the gym inspired us.

How did you accomplish your Goal:

I went to the gym regularly and ate a clean diet along with getting 8 hours of sleep. Sleep is important to recovery as is believing in yourself.

Training routine that helped you achieve your Goals

Monday: Chest

Flat Bench Press 5 sets x 5 reps
Incline Bench Press 3 sets x 10-12 reps
Dips 3 sets x 10-12 reps
Incline Fly 3 sets x 12-15 reps
Cable Crossover 3 sets x 12-15 reps

Tuesday: Back

Deadlift 5 sets x 5 reps
Pull ups 5 sets x 5 reps
T-bar row 3 sets x 10-12 reps
Lat Pulldown 3 sets x 10-12 reps
Wide grip pushdown 3 sets x 12-15 reps

Wednesday: Rest

Thursday: Shoulders

Military Press 5 sets x 5 reps
Standing Press 5 sets x 5 reps
Arnold Press 3 sets x 10-12 reps
Face Pulls 3 sets x 12-15 reps
Reverse Pec Dec 3 sets x 12-15 reps

Friday: Abs

Cable Crunch 3 sets x 10-12 reps
Weighted Crunch 3 sets x 10-12 reps
Decline Crunch 3 sets x 15-20 reps
Leg Raises 3 sets x 15-20 reps
Side Raises 200 reps

Saturday: Legs

Squats 5 sets x 5 reps
Leg Press 5 sets x 5 reps
Reverse Lunges 5 sets x 10-12 reps
Leg Curl 3 sets x 12-15 reps
Leg Extension 3 sets x 12-15 reps

Sunday : Rest

Supplements:

Whey protein, Creatine

Suggestion for future transformers

You have to watch and cut carbohydrates properly for losing fat
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