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fitness tips, RIYAZ KHAN - Coggle Diagram
fitness tips
workout cardio
runing 🏃
straching🤸♀️
squat jumps
bicycle crunch
cycling
jogging in place
jumping jacks
yoga
diet plan
better life style
Get enought sleep
exercise daily
lift heavy weight
do cardio exercise onec a week
avoid stree
Get active social circle
medidate everyday
Avoid harfull items
1.avoid cigarette
avoid drugs
avoid alcohol
avode heavily charred meats
Good eating habits
Go with fish
Take vitamin D
Eat nuts and seeds
peanuts
almonds
walnuts
Eats fruits and vegetables
apple
banana
grapes
cabbage
carrot
Go with
water
unsweetened teas
sparking water
coffee:
limit sugary drinks like
cold drinks
artificial juice
avoid ultra-processed foods
like
snaks cakes
fast foods
frozen meals
cannel foods
chips
workout plan
devided one week full workout plan
thusday
Triceps and abs exercise
abs exercise
deg lower
deadbug
v-up
side plank
Reverse crunch
hollow body hold
Heel taps
Seatesd Rotation
Triceps
skullcrusher ROWD
skullcrusher ZIKZAK ROWD
skullcrusher single dumbbell
skullcrusher double hand single dumbbell
Triceps dips
close grips pan dips
bench dips
Triceps machin dips
Close-Grip bench press ROWD
dumbbell overhead triceps extension
cable overhead extension with rope
single- arms cable kick-back
cacble ROWD push-down
hard and heavy cable triceps
friday
solers exercise
push-press ROWD
push-press ROWD back
military press ROWD
push-press ROWD closs-Grip
Rear delt Row Dumbbell
seated Dumbbell press
seated barbell presh
Upright Row zikzak
lateral Raise
fly dumbbell
front raise dumbbell
arnold press dumbbell
wednesday
biceps exercise
Barbell or EZ-Bar curl Row
cable curl Row
Dumbbell curl
chin-up
Hammer curl dumbbell
incline curl dumbbell
Concentration curl dumbbell
Preacher curl zik-zak Row
Hard and heavy biceps workout
machine pump biceps workout
saterday
legs exercise
More overall leg mass
barbell squat
leg press machine
Dumbbell walking lunge
Leg extension machine
Romanian deadlift
laying leg curls machine
standing calf raises
tuesday
back exercise
Deadlift
Bent-over Row
pull-up
T-Bar row
seated Row
Let pull-down
single-Arm dumbbell Row
Dumbbell pull-over
Reeves incline Row
sunday
rest day
monday
chest exercise
barbell bench press midel chest
dumbbell bench press midel chest
incline bench press upper chest
dumbbell incline bench press upper chest
Decline bench pree lower chest
dumbbell decline bench press lower chest
machine chest press
push-up
Dips variations for chest growth
chest fly dumbbell
machine fly cable
dumbbell pull-over
RIYAZ KHAN