Gym Trainer Ai
Trained With Ai
Phase 2 - Monday
Advanced
Foundation Day
Increased Volume & Intensity · 8 Exercises · ~50–55 min
Tap ► on any card to watch the exercise demo
Clapping Push-ups
Chest, Shoulders, Triceps (Explosive)
4 sets × 12-15 reps
Depth Push-ups
Chest, Shoulders, Triceps
4 sets × 15-20 reps
Weighted Squats
Legs, Glutes
4 sets × 20-25 reps
Pistol Squat Progression
Legs, Balance, Core
4 sets × 8-12 reps each leg
Archer Push-ups
Chest, Shoulders, Triceps
4 sets × 10-12 reps each side
Tuck Jumps
Legs, Core, Cardio
4 sets × 15-20 reps
Hanging Knee Tucks
Core, Hip Flexors
4 sets × 15-20 reps
Explosive Burpees
Full Body, Cardio
4 sets × 15-20 reps
Phase 2 - Advanced Tips
- 🔥 Volume Increased: Phase 1 se 25% zyada reps aur sets — body ko adapt karna padega.
- 💪 Clapping Push-ups: Explosive strength build karta hai — military training mein power important hai.
- ⚡ Pistol Squat Progression: Balance aur single-leg strength — agar full pistol mushkil ho to chair assist use karo.
- 🏋️ Weighted Squats: Dumbbell, kettlebell, ya backpack mein books use karo.
- 🛡️ Hanging Knee Tucks: Pull-up bar nahi hai to lying leg raises se replace karo.