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Glutes
Order Now Gym Callisthenics Gym How To Perform Hip Adductor Machine Sit on the machine, back firmly against the pad.
Adductor
Order Now Gym Callisthenics Gym How To Perform Inner Thigh Machine Adjust the width of the pads attach to the
Hamstrings
Order Now Gym Callisthenics Gym How To Perform Lever Lying Leg Curl Lie face down on the machine. Place ankles
Tricep Brachii
Order Now Gym Callisthenics Gym How To Perform Cable Rope High Pulley Overhead Tricep Extension Set the pulley at the
Tricep Long Head
Order Now Gym Callisthenics Gym How To Perform Overhead Triceps Extension Hold a cable bar with the desired extension with
Tricep Lateral Head
Order Now Gym Callisthenics Gym How To Perform Close-Grip Bench Press Lie flat on the bench, grip the barbell shoulder-width
Teres Minor
Order Now Gym Callisthenics Gym How To Perform Cable Standing Shoulder External Rotation Attach the cable at elbow height. Stand
Teres Major
Order Now Gym Callisthenics Gym How To Perform Cable One Arm Lat Pulldown Sit on the lat pulldown machine, grip
Lats
Order Now Gym Callisthenics Gym How To Perform Mag-grip Lat Pulldown Adjust the height of the supporting pad and sit
Mid Traps
Order Now Gym Callisthenics Gym How To Perform Close-Grip Front Lat Pulldown Sit at the pulldown machine, grab the V-handle
Sartorius
Order Now Gym Callisthenics Gym How To Perform Rear Lunge Stand tall, hands on hips or with dumbbells. Step one
Rectus Femoris
Order Now Gym Callisthenics Gym How To Perform Lever Leg Extension Sit on the machine and adjust the backrest so
Outer Calf
Order Now Gym Callisthenics Gym How To Perform Standing Calf Raise (Machine) Position your shoulders under the pads and place
Inner Calf
Order Now Gym Callisthenics Gym How To Perform Standing Calf Raise (Machine) Stand on the platform with balls of your
Quads
Order Now Gym Callisthenics Gym How To Perform Lever Leg Extension Sit on the machine and adjust the backrest so
Upper Abs
Order Now Gym Callisthenics Gym How To Perform Abdominal Crunch Machine Sit on the machine and put your feet on
Lower Abs
Order Now Gym Callisthenics Gym How To Perform Cable Crunch Adjust the height of the rope so that it is
Oblique
Order Now Gym Callisthenics Gym How To Perform Cable Twist Stand next to the cable and adjust the cable machine
Outer Forearm
Order Now Gym Callisthenics Gym How To Perform Reverse Dumbbell Wrist Curl Sit on a bench Hold dumbbells with the
Inner Forearm
Order Now Gym Callisthenics Gym How To PerformDumbbell Wrist Curl (Palms Up, Single Arm) Sit on a bench holding a
Brachioradialis
Order Now Gym Callisthenics Gym How To Perform Seated Reverse Grip Concentration Curl Sit on a bench with your elbow
Front Delt
Order Now Gym Callisthenics Gym How To Perform Dumbbell Shoulder Press Stand with your feet slightly narrower than shoulder-width apart
Side Delts
Order Now Gym Callisthenics Gym How To Perform One Arm Cable Lateral Raise Set the height of the cable machine
Traps
Order Now Gym Callisthenics Gym How To Perform Standing Calf Machine Shrugs Stand under the shoulder pads of the standing
Upper chest
Order Now Gym Callisthenics Gym How To Perform Incline Barbell or Dumbbell Press Set bench to 30–45° incline. Lie down,
Inner Bicep
Order Now Gym Callisthenics Gym How To Perform Preacher Curl Machine With your chest leaning against the incline, grab the
Lower Chest
Order Now Gym Callisthenics Gym How To Perform Decline Dumbbell Fly Lie on a decline bench, dumbbells in each hand.
Outer Bicep
Order Now Gym Callisthenics Gym How To Perform Barbell Standing Close Grip Curl Grip the barbell narrow, palms up. Curl
Rear Delts
Order Now Gym Callisthenics Gym How To Perform Rear Delt Cable Fly Adjust the cables to shoulder height. Grab the
Meal Day 9
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Meal Day 10
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Meal Day 2
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Meal Day 1
Order Now 88 g Protein carbs 105g Fats 40g Calories 1200 kcal Morning 2 eggs 1 whole wheat paratha 1
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