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TIME TOWORKOUT
Do 3 to 4 days workout per week. Take a rest day
every alternative day. Follow this workout plan for
a month
Days
Workout
Muscle Group
Sunday
Push
Chest/Triceps/Shoulder
Monday
Rest
Tuesday
Pull
Back/Biceps/Leg
Wednesday Rest
Thursday Push
Chest/Triceps/Shoulder
Friday
Rest
Saturday Pull
Back/Biceps/Leg
Days
Workout
Sets/Reps
Sunday
CHEST- flat barbell press, incline
dumbbell press, pec fly’s
3 sets 15,12,10
TRICEPS- cable triceps push down,
kick backs
3 sets 12,12,10
SHOULDER- upright rows,
dumbbell side raises
3 sets 10,10,10
Monday
REST
Tuesday
BACK- lat pull down, seated
rowing, one arm dumbbell row
3 sets 15,12,10
BICEPS- cable curls, E-Z bar curls 3 sets 12,12,10
LEGS- leg extension, squat, calf
raises
3 sets 10,10,10
Wednesday REST
Thursday CHEST- cable cross over, incline
barbell press, pullover
3 sets 15,12,10
TRICEPS- dumbbell overhead
extension, triceps dips
3 sets 12,12,10
SHOULDER- machine press, front
raises
3 sets 10,10,10
Friday
REST
Saturday BACK- dead lifts, pull up, bent over
rows
3 sets 15,12,10
BICEPS- hammer curls,
concentration curls
3 sets 12,12,10
LEGS- leg curls, lunges
3 sets 10,10,10
“All the exercises should be performed in
the same order,” suggests Balakrishnen.
“Don’t forget to have a good warm up and
stretching and after workout stretching
and cool down.”
Credit: Subodh Balakrishnan,
Fitness Manager at Body & Soul Health Club in Ajman)
Ways to lose fat
during Ramadan
Fasting improves fat loss, says
Balakrishnan. “You can get away
with more carbs than you would
usually, without gaining fats,” he
says and his tips are as follows:
Get stronger.
Strength training
prevents muscle loss. Keep lifting
weights and work at getting
stronger.
Eat healthy.
Eat whole,
unprocessed foods 90 percent of
the time. Chicken breast, tuna cans,
oats, rice, pasta, bananas and eggs.
Drink water.
Avoid coffee and
green tea as they are diuretics.
Drink water to avoid dehydration.
Avoid junk foods.
Lots of people
gain weight just because they get
tempted to stick to fast foods.
Avoid cardio.
You can’t drink water
during the fast so cardio is a bad
idea. Stick with lifting weights until
Ramadan ends.
H
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May/June 2015