Hello everyone, how are you? I am back with a new video. This video is for all those who want to go to the gym. No matter what their purpose is. Muscle building, fat loss or general fitness. But these people don't know what kind of workout pattern to follow in the gym. What should be the diet. So in this video, I am sharing with you the whole workout plan from day 1 to day 6 along with the diet. So the topic of this video will be my first week in the gym. After watching this video, please come to the comment box. And if you still have any questions in your mind, please write them down. I will answer all of them. And yes, if there is anyone around you who wants to go to the gym, please share this video. Let's start the video. How should your first day of the first week look like? Means what kind of workout do you want to perform? I will demonstrate and explain that here. So watch carefully so that all your confusion gets cleared. No matter what your purpose is. As soon as you start the first day, first of all you have to walk 500 meters on the treadmill. Take care of two things. First of all, you should not run too fast. Second, walk on the treadmill as comfortably as possible. And we are doing this so that your blood flow increases in your body. And your muscles get ready to perform strength training. And you do not have any injury. As soon as your treadmill is done, you will warm up more. In which we will make our joints more mobile. The reason for doing this is because it is your first week. So along with learning the workout, you have to learn one more thing. You have to be injury-free. I will do it quickly. So first of all, you have to do shoulder rotation. Front and then back. Count 10 times. Clockwise or anti-clockwise. Same, you have to keep this rotation. 10 times clockwise and 10 times anti-clockwise. After that, you will do wrist rotation on the third number. Clockwise and anti-clockwise. Okay? After that, you make some distance in both the legs. Your flexibility will not be very good. But there is no problem. As much as you can go down comfortably. And you have to touch your foot. One. Two. Three. Do it 10 times. But if your knee remains a little bent, then it will be fine. After this, you will twist your ankle clockwise and anti-clockwise. We will rotate 10 times. And 10 times. After that, because we have to open all the joints well. You will move the hip joint 10 times clockwise. And 10 times anti-clockwise. After this, you jump 25 times. After that, take a little rest. Then jump 25 times. After jumping, you rotate your neck clockwise 10 times. And 10 times anti-clockwise. You have to rotate. Okay? After that, you will do high knee raises. 10 times this leg up. And 10 times this leg up. So after doing 500 meter treadmill. And the rest of the warm up. In doing this, you will go for 10-12 minutes. After that, the first exercise you will do is flat dumbbell press. For which you will need a bench like this. Flat. And two dumbbells. But keep in mind that your weight should be selected. So that you can do 12 to 15 repetitions easily. After that, the way to lift the dumbbell is. That while lying down. With one knee, jerk the dumbbell. And then with the other. Both your dumbbells will come here. Before starting. You will make an arch in your back. Like this. After that. Bring both the dumbbells down. So that you can feel the stretch on your chest. But don't bring the extreme down. This will involve your shoulder joints. You will get an injury. And from here. While using the chest muscles. Lift it. And breathe out. So that means whenever we lift the dumbbell. We have to breathe out. As soon as your 12 to 15 repetitions are done. You have to remember one thing. You don't have to throw the dumbbell like this after the set is over. That too can cause an injury in your shoulders. Now how do you keep the dumbbell after the set is complete. Bend both your knees like this. And keep the dumbbell on your knees like this. And now. So this is the way. You can leave the dumbbell like this. And you have to perform only two sets of this exercise. Second exercise you will do. Incline bench press. But you just have to remember. That you have to keep the angle. Low. Don't keep it too high. If you keep it too high. Then again your shoulder joint will get involved. And it's your first day. Lie down a little bit. And here we will train our upper chest. So bring the dumbbells down. Feel the stretch on your upper chest. Lift. Breathe out and squeeze. You just have to remember. Don't take the dumbbells too far. Keep the dumbbells close to your chest. And one more thing you have to remember. To be safe. You don't keep your elbow too far out. Elbow will be slightly inside. From here you will lift the dumbbell. And again. As soon as you have 12-15 repetitions. Bring the dumbbells here. And put it down. And you have to perform 2 sets of this exercise. Third exercise you will do. To train the shoulders. Shoulder dumbbell press. And you will need a bench like this. Because it's your first day. So I am explaining it to you. So that you understand things. Take 2 dumbbells. And before starting the exercise. Just make sure. Your back. Should be well supported. Now from here. Bring the dumbbells here. On the shoulders. And from here you will lift the dumbbells. On the head. Full range of motion. And from here bring the dumbbells down. What people do. People take the dumbbells down extremely. You don't have to do it like this. You have to bring it down enough. So that on your elbow. Kind of a 90 degree angle. And from here you will lift the dumbbells. Just breathe out. And do it in a very controlled way. And your target is 12 repetitions. Slow and steady. And if you twist the dumbbells a little inwards It will be even better for you Keep the dumbbells as you complete 12 repetitions This is one set, and you need to perform 2 sets Before I tell you about the 4th exercise, keep in mind that you stay hydrated So keep drinking this in between workouts. Now what is this drink? Will get to know this later in the video The 4th exercise is side lateral. Again, we are training shoulders Observe now! First, we'll perform it with light weight Before starting, slightly bend from your pelvic bone And from here you will lift both your hands kind of parallel to the ground here. Now you have to keep in mind that you have to lift your elbow parallel to the ground. Now your elbow will be slightly lifted like this. And the wrist will be neither down nor up. This will be your neutral grip. Now look carefully. From here you have lifted the dumbbell parallel to the ground. Elbow is lifted and wrist is straight. Leave it easily and lift it up again. Neither you have to keep the dumbbell forward nor too much backward nor too much sideways. Your dumbbells will be slightly like this. Whenever you lift a dumbbell against gravity, Then you have to breathe out. And as the 12-15 repetitions are done, keep it easy. Just remember one thing, whenever you lift the dumbbell, you can't jerk too much. You have to stay away from the injury. You will perform two sets of this exercise. After that we will do our fifth exercise. In the fifth exercise, we will train our triceps muscles. It is a very basic exercise, but it is important to understand. So first of all, you take a straight handle like this. And the distance between both the hands will be inside from your shoulders. Make a little distance from the machine. Now you have to press the handle until your elbow is straight. And as soon as your elbow is straight, squeeze the triceps and bring the handle back. Now you don't have to bring the handle back this much. You have to bring it back so that your elbow has an angle of 90 degrees. Now from here, press and squeeze the triceps with a very controlled way. And how will the breathing be here? Look at the weight. When the weight goes up, then you have to breathe out. Means when your muscle is being squeezed, then you have to breathe out. And don't move your shoulders too much. Just feel it on the triceps. Count 15 repetitions. Keep it comfortably. And in the same way, perform 3 sets. We cannot ignore the core. And I will tell everyone to get used to training it from the first day. What do you have to do? You have to raise your leg. Now how will you do it? Just lie down on the floor. Keep both your hands slightly below your hips. And bend your knees slightly. Now from here, lift both your legs with the power of abs. Now you have to keep in mind that you don't have to raise too much. And don't do jerk like this. What you have to do is lift both your legs very smoothly from the floor. So that your hips are kind of touching the floor. Now from here, leave both your legs easily. Lift. And whenever you lift your leg, just make sure to breathe out. Lift. Breathe out. Leave your legs down easily. And be comfortable. If you feel that you can only do 10-12 repetitions, then it's more than enough. But maximum you can go up to 15 repetitions. And you have to perform only 3 sets. This is your first day's last exercise. It's a very important exercise. First understand the exercise. And then I will tell you why you do it. This exercise is called dead hang. What you have to do in this? Simply, the first set that I will perform, In that, the grip of both your hands will be a little close grip. Like this. And very easily, Leave the body like this. And be completely relaxed. And count 1, 2, 3, 4. And try to hang like this for 10 counts. Leave the body completely relaxed. And as soon as it happens, come back easily. Now your second set will be like this. In the second set, you will hold the grip a little wider than the first set. And leave the body very easily. And hang. Again, we will do 10 counts. Come back. Leave a little rest in between. Then, wide grip. Can you see the grip? And same. You have to hang. 10 counts. And come back. So basically, 3 sets are done. First close grip, wide and then wide. Because after the exercise, stretching is very important. So my reason for dead hang was that I should not stretch all the muscles separately. In dead hang, my entire upper body gets stretched. Spine gets decompressed. So the next day, I will feel less pain in the muscles. But it's not like that. You will feel pain in the muscles little by little in day 2. Because you have trained all the muscles. By doing dead hang, you will feel less pain in the muscles on day 2. Day 1's exercise is over. Let's move to day 2. Before I tell you the first exercise on day 2. Like you did 500m treadmill on day 1. And after that, you did some warm up exercise. You have to do all that. After that, you will do the first exercise. Lat pull down. While doing lat pull down, you have to adjust this adjustment. You have to adjust that much. So that your knee is supported properly. And people do like this. Don't do it like this. Both your feet should be in front of you. Now how wide will you hold the grip? You will hold the grip wide. Away from houlder Now pull the handle till the time. So that it doesn't close your upper chest. And squeeze the back. Hold it here for a second. And just release it slowly. And... You do not have to release too much This should be in continuation Pull, squeeze your back and release. Just remember not to bend too much. Bend it slightly and do it with control. So that you can use the working muscle. And as soon as you have 12-15 repetitions, that will be your 1 set and you have to do 3 sets of this exercise. We will do the second exercise, mid row. This machine is usually used in all the gyms. And we are training the back only. You will need a V-handle like this. Look carefully. First of all, hold the handle. And both your legs will be placed on the pad. And you just have to keep in mind that your knees will be slightly bent. Ok? Now retract your shoulder. This will lift your chest. Now from here you will pull the handle till the time the handle of your abs doesn't close. Now after coming here, you will squeeze your back. Squeeze and then release the handle. But many times people do this by jerking the handle. Don't jerk it. You will release it very easily till the time your elbow doesn't get straight. Shoulder shouldn't go forward. And then you will pull the handle. And whenever you are pulling the handle, you have to breathe out when the weight is against the gravity. Very slow and steady. And as soon as you have 12-15 repetitions, keep it slowly. This is your 1 set and you have to perform 2 sets. The third exercise you will do is barbell shrugs. And we are doing this for trapezius muscles. Trapezius muscles are not as much as you can see. This is a big muscle that is connected. And that is why we are doing this on the back day. Take a simple bar like this. And the distance between both the hands will be shoulder width. Means the width of your shoulders. Now from here you will slightly bend from the pelvic bone. Now lift both the shoulders. Lift, lift, lift. And as much as you can lift, just hold for 1 second. Squeeze your trapezius muscles and breathe out. And release the bar very slowly. And you have to feel that both your shoulders are going towards your ears. Squeeze, breathe out and release. You just have to pay attention to this. You don't have to jerk like this. You have to do it very smoothly and slowly. Because it is your second day. So you have to pay attention to the execution of the exercise. And you should know which is the working muscle. Lift, breathe out and release very slowly. And just keep doing. Try to do 12-15 repetitions. Keep the bar very slowly. And try to keep the bar at a little height. You don't have to lift it from below. And remember one more thing. Whenever you do barbell shrugs, your elbow will slightly bend from here. People will tell you to keep it straight. You don't have to keep it straight. And you have to perform 3 sets of this exercise. The fourth exercise we will do is to train the legs. Which again is the biggest muscle. And I will request everyone to start training the legs from the beginning. It will be very good for you. We will do leg press exercise. Now in this type of machine, we cannot adjust the upper pad. But if you can adjust the seat, you have to lift it so much. That the seat of your pad becomes kind of parallel. Now lie down comfortably. Now first of all we will see the placing of both the legs. So you don't have to keep the legs too low. And neither too high. Keep it in the center. Now you have to keep both the legs a little outwards. Lift it. Open the lock. Now first of all understand how much you have to bring it down. You have to bring it down so much that your lower back doesn't get up. Lower back will be your touch. Now what do we do? Don't move. Now from here you will push the pad. And just hold it here. And do it comfortably. And whenever you bring it down, you have to keep in mind that both your knees will come outwards. Like this. Now from here with the help of the cords, push the pad. And do it very slowly and steady. And when will you breathe out? Whenever you push the pad upwards, then you have to breathe out. Just keep this in mind. Do it slowly and steady. Lock it. You have to do the repetition. 12 to 15. And in this exercise I will tell you to perform 3 sets. But do it very carefully. The fifth exercise that you will do is the cable curl. In which you will train the biceps muscles. You will need a straight handle like this. The most important thing to see is the distance between the hands. That will be the shoulder width. Now from here, stand a little away from the machine. Bend both the elbows. And lift the handle. Lift, lift, lift, lift, lift. You have to lift until you feel that your biceps are squeezed. And from here, leave the bar. But keep in mind that you don't have to leave the bar completely. Shoulder should not come forward. Shoulder will always be retracted. Elbow will be slightly bent when you have left the handle. Even then, lift and again. Whenever we lift, we breathe out. Squeeze the muscles. Don't move the elbows too much. Move as much as you can in a natural way. And your target is 12 repetitions. Slow steady. You have to target the whole muscles. And as soon as you reach 12, keep it easy. This is your one set. And the number of sets that you have to do will be 2. The sixth exercise that you will do is hammer dumbbell curl. There is no need to go too much technical. But still you should know the basics. In this exercise, we will train this muscle. You will need 2 dumbbells. The way you did the cable curl, you have to do it in the same way. You have to bring the dumbbells up while bending both the elbows. But you don't have to move the elbow. Elbow will stay in place. And from here, you will leave the dumbbells down. But again, while going down, you don't have to move too much. Lift, breathe out, release. Do it in a very controlled way. Just try to move your arms. Shoulder will kind of stay in place. Slow and steady. You have to do it in a very controlled way. Whether it is the second day, the first day or the first week. Learn the execution of the exercise carefully. As soon as you have 12-15 repetitions, keep the dumbbells. That is one set and you have to do 2 sets. The seventh exercise we will do for day 2 is... To train the hamstring. Because you have trained the front in the leg press. Now this is a very big muscle. We will train this. We will do the exercise leg curl. Easy and simple. Now the thing to understand is that whenever you lie down, both your knees will stay down from the pad. And the handle that you have to lift should come on your ankle. Now from here, you will pull it with the power of the hamstring. Your hamstring should be squeezed. Breathe out and release it. Leave it in a very controlled way. And just use your hamstring. Pull. Breathe out. And release. Do it easily. And after doing 15 repetitions, you will have one set. And you have to do 3 sets of this exercise. Before we finish the exercise of day 2, listen carefully. The way you did dead hang on day 1. You have to do that on day 2 too. After finishing all the exercises. Let's move to day 3. Day 3. We have come out of the gym suddenly. You have to rest on day 3. Because recovery is also very important. Now comes day 4. You have to repeat the same exercise on day 4. Which you did on day 1. Then comes day 5. On day 5, you have to repeat the same exercise. Which you did on day 2. And now I will tell you the exercise of day 6. And on day 6, you don't have to go to the gym. Do outdoor training. Now you have to walk for 5-7 minutes. After that, you have to do all the exercises that I told you. After that, we will perform the first exercise of day 6. The first exercise you have to do on day 6 is push ups. It is a very good exercise for upper body. This will strengthen your foundation. But because it is your first week, you will not be able to do full push ups. So what you have to do is to do knee push ups. To do this, first of all you have to come on your knees. And cross your legs like this. Make a distance between both your hands. Slightly out of the shoulder. Now go down slowly. Keep going down. Till the time your chest doesn't close to the floor. And from here come back. And straighten your elbow. Whenever you come up, you have to squeeze your chest. Breathe out and go back. And I know you are a beginner and it is your first week. You won't be able to do much. But let's assume you did 5. Take a break in between. And then try to do 5. But do it in a very controlled way. And feel it on your chest. Look at the elbow. The elbow will not be on the outside. The elbow will be slightly inside. Then you perform push ups. But let's assume you are perfect in knee push ups. Then you can do full body push ups. And try to do 5 at a time. Try to do 20 push ups perfectly. We will do the second exercise. Mother of all exercise. Squats. We will train the legs. You should learn this from the first week. How to do it properly. First of all, make a distance between both your feet. A shoulder width. Then take your pelvic bone back. Knee will bend slightly. Now start sitting from here. And sit parallel to the ground. Don't sit too low. Sit parallel to the ground. Chest lifted Maintain an arch in the back. And come up with the power of your quads. Come up with the power of your quads. But make sure you don't lock your knees. Knee will always bend. We will do the second repetition. We will go down slowly. And when we come up, breathe out. Breathe in. Breathe out. You just have to sit on the chair behind you. Use your legs properly. Make a rhythm. Try it. 12-15 repetitions. As soon as you have 12-15 repetitions. Slow and steady. You will have one set. Try to do 2-3 sets. The third exercise that you should learn from the first week is planks. How to do it is very simple. You have to come on your elbows like this. And on your toes. And you have to hold your body parallel to the ground. And count. 1, 2, 3, 4, 5, 6, 7, 8, 9. Count like this. And try to hold for 30 counts. After that, rest. And in this exercise, the breathing will remain normal. Rest for a while. And then do it again. Just remember one thing. Your hips should not be too low or too high. You have to hold parallel to the ground. And in the same way, try to do 30-30 seconds for 4-5 times. The fourth exercise you will do is crunches. It is simple but you should learn it. First of all, fold both your legs. Both your hands should not be behind your head. Just be slightly supported from here. Now from here, without putting pressure on your neck, you have to lift your upper body. You will be able to lift a little bit in the beginning but that's fine. As you lift, breathe out Squeeze your abs And go down Now come up Basically you have to go all the way down and come back up as much as you can without any load on your neck. Just breathe out while coming back up, squeeze your abs and try to do 15 reps. Just feel your abs. When you do it, you will feel that yes, there is muscle in it. As soon as you do 15 reps, rest for a while, 20-25 seconds, You can go for 30 seconds as well. After that, do it again for the second time and try to do 4-5 reps in the same way. So your day 6 workout is over. Now you have to rest on day 7. So basically, you did Monday, Tuesday workout and Wednesday rest, Thursday, Friday and Saturday are workout and Sunday is rest. So in this way, I have shared the workout schedule with you for the whole week. Now many of you may have this question that how should our diet be the first week. So let me tell you that. It is very simple. Whatever breakfast, lunch and dinner you do, you have to do 3 meals. But yes, after the exercise, whether you do the exercise in the morning or in the evening, after the exercise, you add some protein. If you are a vegetarian, then eat 100 grams of paneer. And if you are a non-vegetarian, then eat 4-5 egg whites. But you just have to remember that half an hour before the exercise, you have to eat one banana or one apple and then go to the gym. And also keep this in mind because this is your first week. And you will not have that much energy to perform the exercises. So in the middle of the exercise, you keep getting that energy. For that, you accept my suggestion and make this drink and sip it in the middle of the exercise. And making this drink is very simple. You have to take water in a bottle. In which you add one lemon, add a little black salt, add one spoon of honey and mix it well. I know this video is a little long. But because I had to explain everything in detail from day 1 to day 6. After that, I had to tell you a little bit about this diet. But because whenever I try to make any informational content, then my intention is to explain things well so that you can understand. And I promise you that when you follow this whole week, then you will feel that things are very simple that you have to follow. But you will definitely get the results. I will keep making this kind of content for you too. I will keep coming in front of you. Till then, good bye. Namaste.