Simple Back Workout For Beginners

Lat Pull Downs

15 reps x 3 sets

 

Overhead Pulley Rows

15 reps x 3 sets

Front Pulley Rows

15 reps x 3 sets

Lying T-bar Rows

15 reps x 3 sets

Dead Lifts

15 reps x 3 sets

 

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Simple Chest Workout For Beginners

Flat bench barbell press

15 reps x 3 sets

Incline bench barbell press

15 reps x 3 sets

Decline bench barbell press

15 reps x 3 sets

Dumbell flys

15 reps x 3 sets

Machine flys

15 reps x 3 sets

Dumbell pullovers

15 reps x 3 sets

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Simple shoulder workout for beginners

Simple shoulder workout for beginners

Dumbell shoulder press

15 reps x 3 sets

Front Dumbell shoulder press

15 reps x 3 sets

Dumbell shoulder side flys

15 reps x 3 sets

Dumbell shoulder front raises

15 reps x 3 sets

Reverse machine flys

15 reps x 3 sets

Dumbell shrugs

15 reps x 3 sets

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Simple weight training for beginners

Let me introduce myself and explain the reason for starting this blog.

That's me and this photo was taken just a few days back at the Presidency club gym in Chennai, India. I'm 47 years old and as fit as ever!

I'm an amateur bodybuilder and have been weight training since a long time. During this period (3 decades) I have had my fair share of ups, downs and injuries. In the process I have learned that the best workouts are the simplest ones. Stick to the basics and do each exercise in the right form for best results and minimal injuries.

Upon the requests from a few friends I have decided to share some insights and hope that they will help you in achieving your fitness goals.

Ideal Workout Week Plan
Day 1	Cardio & Abs
Day 2	Shoulders
Day 3	Cardio & Abs
Day 4	Chest & Back
Day 5	Cardio & Legs
Day 6	Arms
Day 7	Rest

Do follow the posts in the coming days as I will cover each workout day in detail.

Apart from the basic workouts I also plan to discuss about my fitness philosophy, diet plans and topics listed below:

1. Cardiorespiratory endurance
2. Muscular strength
3. Muscular endurance
4. Body composition
5. Flexibility 
6. Aerobic vs anaerobic exercise
7. Isometric vs isotonic exercise
8. Lift fast or slow?
9. High carbs or low carbs?
10. High intensity or low intensity?
11. Heavy resistance or light resistance?
12. High volume or low volume?
13. Is a calorie a calorie or does it depend how it is metabolized?
14. To stretch or not to stretch?
15. Testosterone & male growth harmone
16. Bodybuilding and your age
17. Fitness supplements
18. Fitness equipment

If staying fit is an addiction then being addicted is good for you!

Nirmal Sawlani.

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