Gym Trainer Ai
Trained With Ai
Friday - Military
Phase 1
Upper Body Focus
Chest, Shoulders, Arms & Back · 8 Exercises · ~45–50 min
Tap ► on any card to watch the exercise demo
Push-ups
Chest, Shoulders, Triceps
3-4 sets × 20-25 reps
Diamond Push-ups
Triceps, Chest
3 sets × 12-15 reps
Wide Push-ups
Chest, Shoulders
3 sets × 15-20 reps
Pull-ups
Back, Biceps
3-4 sets × 8-12 reps
Shoulder Press
Shoulders, Triceps
3 sets × 10-12 reps
Bicep Curls
Biceps
3 sets × 12-15 reps
Tricep Dips
Triceps, Shoulders
3 sets × 12-15 reps
Plank
Core, Shoulders
3 sets × 45-60 sec
Military Upper Body Tips
- 💪 3 Types of Push-ups: Standard, Diamond, Wide — chest, triceps, shoulders sab target hote hain. Military mein push-up variations zaroori hain.
- 🏋️ Shoulder Press: Military press form — core tight, back straight. Overhead strength combat mein important hai.
- 🔥 Pull-ups: Full range of motion. Military mein grip strength aur back power dono chahiye.
- 🛡️ Plank: Core stability — har exercise ke baad plank karo to engage core.
- 🎯 Progression: Har week push-ups mein 2-3 reps add karo, ya shoulder press mein weight increase karo.