Marvel Fitness
Gaining Phase 2
Day 1
Giant Battle · Upper Body · 9 Exercises
Tap any card to watch the exercise demo
Barbell Bench
5 sets × 5 reps (rest pause final set)
60s rest (90s last set)
▶
Barbell Row
5 sets × 12 reps (dropset final set)
60s rest
▶
Standing Dumbbell Press
4 sets × 12 reps
60s rest
▶
Machine Chest Fly
4 sets × 12 reps
0s rest
▶
Incline Cable Row
4 sets × 12 reps
0s rest
▶
Lat Pull Down
4 sets × 12 reps (dropset final set)
60s rest
▶
Spider Curls
4 sets × 20 reps (dropset final set)
0s rest
▶
Tricep Rope Press Down
4 sets × 20 reps (dropset final set)
0s rest
▶
Dumbbell Lateral Raise
4 sets × 20 reps
60s rest
▶
After Workout Tips
- Upper body ke baad chest aur shoulder stretch karo — 5–10 min cool down zaroori hai.
- Dropset wale sets mein bahut energy jaati hai — extra protein lo aaj.
- Paani zyada piyo — heavy compound sets mein bahut sweat hota hai.
- Agle din push nahi — rest ya lower body karo upper body recovery ke liye.
- Neend 7–8 ghante — gaining phase mein muscle repair sirf neend mein hoti hai.