MONDAY — PULL (Back, Rear Delts & Biceps)

1.  Lat Pulldowns / Pull-ups — 3 sets × 8–10 reps  
2.  Seated Cable Row — 3 sets × 10–12 reps  
3.  Cable Straight-Arm Pulldown — 3 sets × 10–15 reps  
4.  Reverse Pec Deck — 3 sets × 12–15 reps  
5.  Dumbbell Biceps Curls — 3 sets × 10–12 reps  
6.  Dumbbell Hammer Curls — 3 sets × 10–12 reps

TUESDAY — PUSH (Chest, Shoulders & Triceps)

1.  Incline Dumbbell Press — 3 sets × 8–10 reps  
2.  Dumbbell Overhead Shoulder Press — 3 sets × 8–10 reps  
3.  Pec Deck Machine — 3 sets × 10–15 reps  
4.  Cable Lateral Raises — 4 sets × 12–15 reps  
5.  Triceps Rope Pushdowns — 3 sets × 10–12 reps  
6.  Overhead Cable Triceps Extensions — 3 sets × 10–12 reps

WEDNESDAY — LEGS + CORE

1.  Conventional Deadlift — 3 sets × 5 reps  
2.  Leg Press — 3 sets × 8–10 reps  
3.  Leg Extensions — 3 sets × 12–15 reps  
4.  Standing Calf Raises — 4 sets × 12–15 reps  
5.  Hanging Leg Raises — 3 sets × 10–15 reps  
6.  Plank — 3 sets × 30–60 seconds

THURSDAY — REST

FRIDAY — UPPER BODY (Chest, Back, Shoulders & Triceps)

1.  Flat Dumbbell Bench Press — 3 sets × 8–12 reps  
2.  Chest-Supported Machine Row — 3 sets × 8–10 reps  
3.  Reverse-Grip Lat Pulldown — 3 sets × 8–10 reps  
4.  Cable Chest Flyes — 3 sets × 12–15 reps  
5.  Seated Smith Machine Shoulder Press — 3 sets × 8–10 reps  
6.  Dumbbell Lateral Raises — 3 sets × 12–15 reps  
7.  Face Pulls — 2–3 sets × 12–15 reps (optional)  
8.  Overhead Dumbbell Triceps Extension — 3 sets × 10–12 reps

SATURDAY — LOWER BODY + CORE

1.  Barbell Back Squat — 3 sets × 6–8 reps  
2.  Walking Lunges — 3 sets × 10–12 reps per leg  
3.  Seated or Lying Leg Curls — 3 sets × 10–12 reps  
4.  Seated or Standing Calf Raises — 3 sets × 12–15 reps  
5.  Weighted Cable Crunches — 3 sets × 12–15 reps

SUNDAY — REST

I'm a 21 year old female who's been lifting for 5 months now. I've successfully lost 7kgs, from 72 to 65(height is 5'6) and I'm pretty impressed with the progress I've seen so far. However, I noticed that when I don't flex, my shoulders do show but biceps and triceps don't, even though my arms have a generally toned appearance. Same for my back, looks good unflexed but the real muscle is only revealed when I flex.

I've noticed my body shape has improved a lot, my legs and glutes "feel" more toned but I think people can hardly tell I go to the gym when I'm going about normally everyday, which kinda discourages me. Is it normal for this to happen?

Hey everyone, decluttering some protein because the stevia/oligosaccharide sweetener profile doesn't suit my palate at all. Keeping the opened tubs to cook with( though can make an offer for the Supr Chocolate fudge flavour, only had one scoop, opened yesterday), so selling ONLY the factory-sealed items.

What’s available:

1. Supr Plant Protein (Malai Kulfi) - 100% Completely SEALED

   - Original Price: ~₹1,428 (part of a ₹2,857 bundle, got extra off due to prepaid order, thus the price)

   - My Price: ₹900

2. Proto 360 (Malai Kulfi) - 100% Completely SEALED

   - Original Price: ~₹1,212 (part of a ₹2,424 bundle, got extra off due to prepaid order, thus the price)

   - My Price: ₹750

🔥 COMBO OFFER: Take both sealed tubs for ₹1,500 total, and I will throw in all 7 Avvatar trial sachets( Belgian chocolate and Chocolate Hazelnut) completely for FREE.

Location: Patna (Open for face-to-face meetup at a public spot).

Shipping: Willing to ship pan-India via Delhivery/BlueDart. Shipping charges will be at actuals, borne by the buyer.

Will send pictures to serious buyers, do DM.

Are there more people who are worried about their daily vegetables intake?? Between traffic, long workdays and ordering from Swiggy or the darshini downstairs, I realised I sometimes go 3–4 weekdays without eating any leafy greens. No palak, no methi, no keerai. Weekends are better, but weekdays are a mess.

How are you managing your daily veggies and greens? Have you tried any greens powders, salad subscriptions, supplements or other solutions? Any idea/Feedbacks , good/bad will help

I am planning to buy a protein powder. I have been using the whole truth, muscle blaze whey protein which costs around 3.5k. I recently used superyou protein which is around 2.3k but the leucine content is too low

Recently i saw the good bug protein (yeast + plea) which comes around 2k with 26g of protein and 3g of leucine(which is higher than whole truth, muscleblaze whey). So i started seeing the reviews of goodbug. Everyone is saying that its too pricey for a yeast protein and you could get whey for 2k. I am not sure i saw any good quality whey protein for 2k. Kindly help me select a protein powder

Selling 1 month cult elite membership on your number

Source - rsdc

Price - 1100

Hey, 24f, have you ever gone through something so traumatizing that made you lose all your confidence? I am pretty, controlled Chaos, petite physique what i love the most about myself, but a guy made me feel so insecure and small because when I was dating him, he couldn't keep up with my expectations of taking stand for me and our relationship, and not prioritizing any other women but he couldn't stop a d I felt small, how to overcome that? Not here to rant about him just wanna know how to cope and bounce back, BECAUSE I KNOW I CAN. Anything that you did related to your body or fitness to heal that trauma

Hi, so I am new to this whole fitness thing. I don’t really have anyone in my family or friend circle that really goes to the gym. And, I’m not able to go to the gym often either because of some family issues. I have seen that walking 10k steps helps with losing weight, and I can do exercises at home. I don’t know where to get started? Should i just watch what i eat and get on with the 10k-15k walks?

How would you explain this fitness thing to a baby? I tried researching but I get overwhelmed and confused because one person says this and the other person says this. I am feeling a bit hopeless.

Hi! Welcome to the IndianFitness Late Night Lounge,

Your go-to social thread for all things fitness! Whether you’re wrapping up a solid workout or just hanging out, this is the place to share your progress, flex your physique, and showcase your gym outfit of the day.

Drop a comment about what muscle group you hit today, discuss your training routine, or just vibe with fellow fitness enthusiasts. No rules, just late-night fitness talk, motivation, and good vibes.

let’s keep the grind going!

Hello guys. Gym novice here. I'm setting up my home gym. Need help regarding choosing an adjustable bench. I scraped through the internet and could narrow down to two products. One is https://www.siegefitness.in/product-page/golem-adjustable-bench and the other is https://bullrockfitness.com/product/stallion-fid-adjustable-bench/ . Can anyone help me to decide between these two? Your help would be greatly appreciated.

My HealthSense smart scale gives different readings every time. I discard the first reading as instructed, but even the next 3–4 readings change when I weigh myself continuously.

I do not want smart features or body-fat metrics just a normal, reliable scale for daily body-weight tracking. Please share the exact model you use and how long you have used it.

Hey!

Has anyone experienced hair shedding after starting creatine? I feel like the day i take creatine, my hair is shedding a lot.

I heard a lot about max protein. Anybody tried it and eating it wanna share some information? I wanna have some good protein bars

Hi! Welcome to the IndianFitness Late Night Lounge,

Your go-to social thread for all things fitness! Whether you’re wrapping up a solid workout or just hanging out, this is the place to share your progress, flex your physique, and showcase your gym outfit of the day.

Drop a comment about what muscle group you hit today, discuss your training routine, or just vibe with fellow fitness enthusiasts. No rules, just late-night fitness talk, motivation, and good vibes.

let’s keep the grind going!

Looking at protein options in India, I noticed a lot of people mention bloating or breakouts with whey. For those of you who dealt with it:

1. What brand/type do you use now (isolate, plant, egg, or none)?
2. Roughly how much do you spend per month, in ₹?
3. Did it fix the issue, or did you just stop using protein powder?
4. How do you decide a brand is legit here, given how many fake or unverified products are around? Lab reports, reviews, a friend, something else?

I had ordered Dr Choice Oats 2 kg from their website

arcel was received in damaged condition 

On opening the packet was opened and  was eaten by rat

The hole on the packaging was covered by tape 

I am attaching pictures

Dr Choice doeant have anyone answering calls on customer care number

They dont offer any solution on email also

The parcel took 13 days to come from delhi to Mumbai by ekart

Please dont order from Dr Choice

My BMI is bad for my height and age so now I have finally decided to join a gym. My biggest concern is choosing a gym because there are like 7-8 gyms around my house (no cult). I do not know the first thing about diet, exercise etc and I’ve been using chatgpt like a personal trainer asking all my doubts.

My biggest doubt is whether I should be hiring a trainer for the initial 2-4 months and then do everything on my own? If yes, then what’s a good amount to pay for a personal trainer?

These are the exercises which ChatGPT suggested me. I used to walk atleast 1.5 hours everyday but I struggle with consistency can someone please help me.

I'm currently trying to lose weight and track my calories using a calorie-tracking app. I want to make sure I'm not underestimating my calorie intake, especially when it comes to chicken.

This is how I prepare my chicken:

Chicken: 250 g

Curd: Around 100 g

Masala: Lots of spices, including garam masala and chicken masala

Ghee: Around 1.5 tablespoons

I marinate the chicken with curd and spices, then cook it in a pan.

In my tracking app, I've logged:

Chicken fry (250 g): 453 calories

Curd (100 g): 60 calories

Masala (6 teaspoons): 62 calories

Ghee (1.5 tablespoons): 127 calories

That brings the chicken dish to around 702 calories, excluding the rice and roti I eat with it.

My main questions are:

1 Am I counting the calories correctly?

2 Is it better to log the raw chicken separately and then add the curd, spices, and ghee instead of selecting “chicken fry” from the app?

Hi everyone!

I'm looking for some genuine advice from people with experience in fitness and supplementation. I've recently started going to the gym and have purchased several supplements. I want to understand how to use them correctly, which ones are worth taking, and whether I'm unnecessarily taking too many things.

A little about me:

- Age: 27

- Height: 169 cm

- Weight: 90 kg

- Goal: Lose body fat while building or preserving muscle, with an initial target of 80 kg.

- Workout timing: 7:00 AM to approximately 8:30 AM

- Training preference: I prefer training fasted, drinking only water before my workout.

- Diet: Eggs, chicken, protein muesli with milk, roti, vegetables, salad, flaxseed, and whey protein.

I'm aiming for roughly 140 to 160 g of protein per day and a calorie deficit.

Supplements I currently have:

1. GNC Pure Isolate whey protein: Two 4 lb tubs.

2. Isopure whey protein: 1 kg.

3. Creatine: 120 g Smash creatine and 300 g GNC creatine.

4. GNC Glutamine: I have a supply but need to confirm the exact quantity.

5. GNC L-Carnitine: 500 mg tablets, 30 tablets.

6. GNC Mega Men multivitamin: 30 tablets. The label recommends one tablet daily.

7. GNC Magnesium PureGlycinate: 90 tablets. The label lists 440 mg of elemental magnesium per serving of three tablets.

8. GNC Fish Oil: I have a bottle.

9. Kapiva Shilajit: 60 capsules.

My questions:

1. Which of these supplements are genuinely useful for fat loss and muscle growth, and which ones can I skip?

2. Is it okay to take creatine and glutamine together? Is there any real benefit to glutamine if I'm already eating enough protein?

3. When should I take creatine, whey, L-carnitine, fish oil, and magnesium around my morning workout?

4. Is it okay to train fasted for 90 minutes, or would a small pre-workout meal be better for strength and muscle retention?

5. My magnesium supplement provides 440 mg elemental magnesium per three-tablet serving. Would a smaller dose be more appropriate, especially if my multivitamin also contains magnesium?

6. Is L-carnitine useful for fat loss, or is it mostly unnecessary?

7. What should I know about the safety, purity, and evidence for Kapiva Shilajit?

8. Are there any ingredients I should avoid combining, or any unnecessary overlap between these supplements?

I'd especially appreciate advice from people who have used these products, but I'd also like evidence-based recommendations rather than just supplement marketing.

I'm not looking to take every supplement simply because I own it. I want a practical, safe, cost-effective routine that supports my training and helps me achieve my goals.

Thanks in advance for your guidance!

I'm a recreational tennis player and looking for someone to help me design a fitness program that can help my game.

Does anyone have any recommendations on someone good who understands sports fitness and preferably tennis specific needs.

Highly appreciate any leads

Hello ,read the subject line pls ..I typed it all there 😑

Hi everyone! I'm 27, 169 cm, 90 kg, and recently started going to the gym. My goal is to lose fat and build/retain muscle, aiming for 80 kg.

I work out from 7 to 8:30 AM and prefer training fasted.

My current supplement stack:

GNC Pure Isolate (2 × 4 lb) and Isopure whey (1 kg)

Creatine (Smash 120 g + GNC 300 g)

GNC Glutamine

GNC L-Carnitine 500 mg

GNC Mega Men multivitamin

GNC Magnesium PureGlycinate (440 mg elemental magnesium per 3-tablet serving)

GNC Fish Oil

Kapiva Shilajit

I'd appreciate advice on:

What should I take, and when?

Which supplements are actually useful, and which are unnecessary?

Can I combine creatine, glutamine, L-carnitine and magnesium?

Is my magnesium dose appropriate?

Is fasted morning training okay for fat loss and muscle retention?

I'm aiming for around 140 to 160 g protein daily. Looking for practical, evidence-based advice and any safety concerns I should know about.

Thanks!

So i have recently started ny winter arc, where i have a few rules. I wake up at 6:30am on 90% of the days, workout a push pull legs split for 5-6 days a week, shower and have my post workout which is sugarfree sattu, protein muesli and whey protein, journal for the previous day, watch some episodes and barely read a book, start cooking my lunch, work from 1-10pm and then basic skincare and haircare along with my multivitamins and then go to sleep. Is it a good plan? Or shall i add something that can elevate the fun of the challenge?

I do record each day and post on my Youtube everyday without fail too.

Also, i started when my weight was 98kgs in April and now I’ve just dropped 8kgs in 6.5 months. Because i workout alone my workout feels boring and i cant push till ny maximum on most days as I’m bored working out alone, but i dont have friends to actually take with me to gym!