🏋️♂️ Home Workout Revolution – No Gym, No Trainer, No Problem!
✨ Apni Fitness Journey Start Karo, Apne Dum Par 💪
Busy life hai? Gym jane ka time nahi? Trainer afford nahi hota?
No worries! Yahan milega tumhe ghar baithe easy, effective aur fun workouts – bina kisi gym ya trainer ke.
Then you are in the right place /.
🔥 Kya Hai Workout Revolution?
Ye ek do-it-yourself fitness platform hai jahan tumhe milenge:
💡 Simple daily workout plans – beginners se leke pros tak
🎥 Video guides aur step-by-step instructions
🥗 Basic diet tips for fat loss & muscle gain
🧘 Stretching, yoga aur meditation sessions
⏱️ 10 to 30 minute routines – jitna time ho, utna workout karo!
Sab kuch apne phone ya laptop pe, bina kisi equipment ke – sirf apne bodyweight se.
🔄 Push aur Pull Workout – Kya Hota Hai?
🟢 Push Exercises:
(Chest, Shoulders, Triceps)
Ye woh exercises hoti hain jahan tum apne body ko push karte ho – yaani kisi cheez ko dhakka dete ho, ya apne aap ko push karte ho.
Examples:
Push-Ups
Squats
Shoulder Taps
Dips
Wall Push-ups
Target Muscles: Chest, Shoulders, Triceps, Quads
🔵 Pull Exercises: (Back, Biceps)
Isme tum apne body ko khinchte ho – yaani muscles ko tight karte ho to pull something toward you.
Examples:
Bodyweight Rows (ghar ke table se)
Reverse Snow Angels (back ke liye)
Superman Pulls
Towel Curls
Doorway Rows
Target Muscles: Back, Biceps, Rear Shoulders
🗓️ Weekly Push-Pull Gym Workout Plan (6 Days)
🧠 Day 1–6: Alternate Push & Pull |
Day 7: Rest or Active Recovery
🟢 Day 1 – Push (Chest + Shoulders + Triceps)
Barbell Bench Press – 4 sets x 6-10 reps
Incline Dumbbell Press – 3 sets x 8-12 reps
Seated Dumbbell Shoulder Press – 3 sets x 8-12
Lateral Raises – 3 sets x 12-15
Cable Triceps Pushdown – 3 sets x 12
Overhead Dumbbell Extension – 3 sets x 10
🔵 Day 2 – Pull (Back + Biceps)
Deadlift (optional on Pull Day 1) – 3 sets x 5 reps
Lat Pulldown or Pull-Ups – 3 sets x 8-12
Seated Cable Row – 3 sets x 10
Face Pulls – 3 sets x 15 (rear delt focus)
Barbell or Dumbbell Curls – 3 sets x 10-12
Hammer Curls – 3 sets x 12
🟢 Day 3 – Push (Light Focus / Higher Volume)
Dumbbell Chest Press – 4 sets x 12
Arnold Press – 3 sets x 12
Machine Chest Fly – 3 sets x 15
Dumbbell Lateral Raises (Slow) – 3 sets x 15
Skull Crushers / EZ Bar Extension – 3 sets x 10
Rope Triceps Pushdown – 3 sets x 15
🔵 Day 4 – Pull (Light Focus / Squeeze & Control)
Chest-Supported Row (machine/dumbbell) – 4 sets x 12
Straight Arm Pulldown (lats) – 3 sets x 15
One-Arm Dumbbell Row – 3 sets x 12 each side
Rear Delt Fly – 3 sets x 15
Concentration Curls – 3 sets x 12
Preacher Curls / Cable Curls – 3 sets x 15
🟢 Day 5 – Push (Strength Focus)
Barbell Overhead Press – 4 sets x 5
Weighted Dips or Machine Dips – 3 sets x 8
Incline Bench Press – 4 sets x 6
Dumbbell Lateral Raise Drop Set – 3 rounds
Close-Grip Bench Press – 3 sets x 8
Triceps Kickbacks – 3 sets x 12
🔵 Day 6 – Pull (Strength Focus)
Barbell Rows / Pendlay Rows – 4 sets x 6-8
Weighted Pull-Ups – 3 sets x max reps
T-Bar Row / Machine Row – 3 sets x 8-10
Barbell Curls (Heavy) – 3 sets x 8
Incline Dumbbell Curls – 3 sets x 10
Cable Rope Curls – 3 sets x 12-15
🧘♂️ Day 7 – Rest or Active Recovery
Light walk, yoga, foam rolling, mobility
Optional: Core workout (planks, leg raises, Russian twists)
📝 Bonus Tips:
✅ Warm-up before every session (5–10 min treadmill or light sets)
✅ Stretch after workout – especially shoulders & back
✅ Progressive overload – har week thoda weight ya reps badhao
✅ Protein-rich diet – muscles repair aur grow tabhi karenge
✅ Consistency > Perfection
