Gym Trainer Ai
Trained With Ai
Tuesday - Military
Phase 1
Pull Day
Back, Biceps & Grip Strength · 8 Exercises · ~45–50 min
Tap ► on any card to watch the exercise demo
Pull-ups
Back, Biceps
3-4 sets × 8-12 reps
Inverted Rows
Back, Rear Delts
3 sets × 12-15 reps
Dead Hang
Grip Strength, Shoulders
3 sets × 30-60 sec
Renegade Rows
Back, Core
3 sets × 10-12 each side
Superman Hold
Lower Back, Glutes, Rear Delts
3 sets × 20-30 sec
Farmer's Carry
Full Body, Grip Strength
3 sets × 30-40 yd
Band Pull-Apart
Upper Back, Rear Delts, Posture
3 sets × 15-20 reps
Bicep Curls
Biceps
3 sets × 12-15 reps
Military Pull Day Tips
- 💪 Pull-ups: Full range of motion — chin over bar, controlled negative. Grip strength military mein important hai.
- 🏋️ Farmer's Carry: Shoulders back, core tight, posture straight. Real combat load carriage simulate karta hai.
- 🛡️ Band Pull-Aparts: Posture aur shoulder health ke liye — military training mein injury prevention important hai.
- 🎯 Progression: Har week pull-ups mein 1 rep add karo, ya farmer's carry distance badhao.