Feel free to contact :
Gmail : reachvarghesepolson@gmail.com
Instagram : https://www.instagram.com/varky_/
Watch next:
Built six pack:https://www.youtube.com/watch?v=U_YjAftrgUU&t=46s
7 week transformation:https://www.youtube.com/watch?v=DZFuKLMVbAU&t=46s
Home pull workout:https://www.youtube.com/watch?v=CTaATx2ilN0
Home push workout:https://www.youtube.com/watch?v=9xLSJ3jNTd8&t=136s
Transformation (update 1):https://www.youtube.com/watch?v=gzCP4fXDUX4
cheap protein foods:https://www.youtube.com/watch?v=rcyyK7VNst4
Epic 4 month body transformation:https://youtu.be/Yrz9jW1B5Bc
Diet making part 1:https://youtu.be/iYCIldXp5zs
Diet making part 2:https://youtu.be/1liXorUJXlw
Green tea and fatloss:https://www.youtube.com/watch?v=xpxouvRcaIQ
weight loss mistakes:https://www.youtube.com/watch?v=ep940Pp-TV4
How to gain weight:https://www.youtube.com/watch?v=BW1K_XD-6HY
SAMPLE WORKOUT PLAN:
DAY1
? Incline db benchpress-3 sets-6 to 8 reps
?seated shoulder press machine-3 sets-8 to 12 reps
?pec fly-3 sets-10 to 12 reps
?side lateral raises-3 sets-10 to 12 reps
?high pulley crossover-3 sets-10 to 12 reps
?reverse pec fly-3 sets-12 to 15 reps
ABS
?rope crunch-3 sets-10 to 12 reps
?hanging leg raises-3 sets-10 to 12 reps
DAY 2
?latpull down-4sets-10 to 12reps
?seated row-4sets-10 to 15reps
?single arm row-2sets-8 to 12reps
?ez-barcurls-3sets-10 to 15reps
?concentration curls-3sets-10 to 15reps
?bayseian curls-3sets-10 to 20reps
FOREARM
?Db forearm curls-3sets-10 to 20reps
superset
?Db forearm extension-3sets-10 to 15reps
DAY3
?leg press-3sets-8 to 10 reps
?close grip bench press-3sets-6 to 8 reps
?leg extension-3sets-10 to 20 reps
?tricep pushdown-3sets-10 to 20 reps
?hamstring curls-3sets-10 to 15 reps
?benchdips-3sets-10 to 20 reps
?calfraises-4sets-15 to 25 reps
(You can do this split for 3 days, then take an off day and repeat)