Get back on track ......

Hello Readers,

Before I start just to let you know my journey was not easy to get back on track.

This could have not been possible after I getting commented on my Belly by my in-laws.

Those kind words hit me so bad that I had set a GOAL in front and starting planning to get started .

My journey started on 23rd August 2017 .

As there was a campaign in my organization to get Fitter in life for 90 days. So I thought this is the

best opportunity to get back on track and the campaign was run by Healthifyme.com.

There were 2 subscription Free and Yearly . I purchased the yearly one by borrowing money from my friend on EMI for 6 month and on top of it we were getting a huge discount due to corporate.

Got few freebies after subscription (Bag , 2 bottles , Skipping rote and tracking bag ).

The package contained 1 Dietitian and 1 Coach for a year which would help me to achieve my goal to reduce fat . I had a target of 20 Kg to loses and my weight was 110 kg on the day of subscription .

I selected the best Dietitian and coach a recommended by the sales team.

And my journey begun ........

Routines or Workout Plan

There are different type of Routines which we can do in our daily life however these Routines need to be done at-least 2-3 month continuously to see the result .

A simple routine for 3 day .Cover each body-part once per week. 
No. of sets - 3 - 4
Repetition :-10-12
(And please do remember try to increase weight while doing each set that would help to build your strength)

Day 1 :- Back/Bis
Day 2 :- Off
Day 3 :- Chest/Tris
Day 4 :- Off
Day 5 :- Legs/Shoulder 
Day 6 :- Off
Day 7 :- Abs / Cardio
 
Back/Bis

Dead-lifts
A Row
Chins or Pulldows
Bicep Curl

Chest/Tris

Bench
DB or Inc Bench
Chest Dips
Triceps Isolation

Legs/Shoulders

Squat
GHR (Glute Ham Raise)
Military Press
Calf Work

Jay Cutler 2011 India - Poses

Jay Cutler 2011 India - Most Muscular

Jay Cutler 2011 India - Front Abdominal & Thigh

Jay Cutler 2011 India - Front Double Biceps

Jay Cutler 2011 India - Side Chest

Jay Cutler 2011 India - Rear Double Biceps

                                                                                                                                                                            Thanks to Bodybuilding.com

Jay Cutler at Sheru Classic 2011 India

Appearance of Jay Cutler in 2011 in INDIA

Jay Cutler - Back Double Bicep - 2011 IFBB Olympia

Jay Cutler 2011 - Back Double Bicep

Jay Cutler 2011 - Side Chest

Contd..

Jay Cutler - Front Double Bicep - 2011 IFBB Olympia

Jay Cutler 2011 - Front Double Bicep

Jay Cutler 2011 - Side Triceps

Contd..

Contd ....8 Pushup Style

7. Uchi Mata Pushup

Contd ....8 Pushup Style

5. Triangle Pushup

The benefit: It forces one arm to work harder to handle a heavier load, and changes the angle of movement to stimulate more muscle.

How to do it: Assume a pushup position, but form fists with your hands so your knuckles are flat against the floor. Lower your chest to your left hand, pause, and push back up. Repeat, this time lowering your chest to your right hand. Alternate sides each rep.

6. Twisting Pushup

The benefit: It works the rotational muscles in your core, and improves flexibility in your hip and groin muscles.


How to do it: Assume a pushup position, but form fists with your hands so your knuckles are flat against the floor. Rotate your hips to the right and cross your right leg in front of your left. Then lower your chest toward the floor as you would for a standard pushup, being careful not to let your hips touch the floor. Push back up and return to the starting position. Repeat with your left leg.

Contd ....8 Pushup Style

3.Knee-to-Opposite-Elbow Pushup

The benefit: It uses rotation to work your abdominal muscles, hip's, and back in addition to targeting your chest and triceps.

How to do it: Assume a pushup position, but form fists with your hands so your knuckles are flat against the floor. Bring your right knee to your left elbow, and pause before returning your leg to the starting position. Now lower your body as you would for a standard pushup. Push back to the starting position and repeat, this time bringing your left knee to your right elbow

.

4. Corkscrew Pushup

The benefit: It works your quads, calves, in addition to all the upper-body muscles activated when you do a standard pushup.


How to do it: Assume a pushup position, but walk your feet toward your hands until your knees are bent at a 90-degree angle, with your hips slightly higher than your head. Lower your left side close to the floor by rotating your body and bending your elbows. Pause, and then rise slightly and rotate your right side to the floor. Pause again, and push back up to the starting position.

8 Pushup Style

1. Standard Pushup

The benefit: The standard pushup works your chest, shoulders and triceps.

How to do it: Kneel down on all fours and place your hands slightly beyond shoulder-width apart. Set your feet together and straighten your arms and legs. Your body should form a straight line from ankles to head. Keeping your elbows pulled in toward your sides, lower your chest to an inch above the floor, and press back up. 

2. Leg-Kick Pushup

The benefit: By forcing you to hold a position, it activates more muscle in your chest and shoulders than a standard pushup does. It also helps developing strength in your hip flexors, glutes, and hamstrings.

How to do it: Assume a pushup position, and then lower your body until your chest nearly touches the floor. Kick your right leg out to the side as close to a 90-degree angle as possible without bending your knee. Pause, and move your leg back to the starting position. Push your body back up, and repeat with your left leg.

Morning Workout

Perform these exercises as fast you could do with good form. Rest between exercises 30 seconds and 1 minute between sets. 2 sets of each exercises.

3-Step Lateral Run and Pause (5 reps) 
Start from a strong tall posture, perform a high knee run sideways taking three total lateral steps, running on the balls of your feet, driving the elbows back and maintaining good upright posture. Do not cross your feet as you run. On the third step pause and maintain balance for at least 1 to 2 seconds before running in the opposite direction. That's one rep.

Lateral Speed Lunge (8 reps)
From an athletic position, take a lateral step to the right. Quickly and with good squat form, touch your right hand (outside your right leg) to the floor and immediately drive your body up and shuffle one step over to the left touching the floor with your left hand. Your body should be completely extended (tall) when you move from side to side.

Spiderman Climb (10 reps per leg)
Start in the top of the pushup position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground. Slowly return your leg to the start position and repeat with the opposite leg.


1-MINUTE DRILL

Perform the following exercises for 15 seconds each.

Jumping Jacks
Start with your feet hip-width apart and hands at your sides. Simultaneously raise your arms above your head and jump so you can spread your feet shoulder-width apart. Then jump again to lower your arms and bring your feet together. Repeat.

High Knees
Run in place, with knees driving toward your chest.

Side-to-Side Hops
Starting with feet together, push off with your right foot to hop laterally to the left about 3 feet. Land on your left foot and follow with your right. Hop back, this time pushing off with your left foot. Repeat.

Mountain Climbers
Start in a pushup position. Keeping your head in line with your body, bring your right knee to your chest, then back to starting position. Alternate rapidly with the left leg.

STRENGTH CIRCUIT

Complete as many repetitions as you can of each exercise in 20 seconds. Rest 20 seconds, then move to the next exercise.

Jumps
Dip down at the hips and knees, and then explode up.

Pushups with Row
Get into pushup position with your arms straight and your hands resting on light dumbbells. Squeeze your abs and glutes as you perform a pushup. At the top, pull one dumbbell off the floor and toward you until your elbow is above your back. Slowly return the weight to the floor and repeat with the other arm.

Two-Way Lunges
From a standing position, take a large step forward with one leg, then immediately lunge backward. Switch legs after 10 seconds.

Single-Leg RDL
Stand with your feet slightly more than shoulder-width apart. Raise one foot and extend it behind you, just off the floor. Contract your glutes, brace your abs, and keep your spine naturally arched. Focusing on balance, lower yourself until your torso is parallel to the floor. Initiate the movement by pushing your hips back. Push back up to the starting position. Switch legs after 10 seconds.

Glute Bridges
Lie on your back with your knees bent, feet flat on the floor. Squeeze your glutes and raise your hips so your lower back is off the floor. Hold for 20 seconds.

Just One Machine for Back

Machine Name :- Cable Crossover

These exercise movement contact of pulling an stretching .

The exercise must be done with full concentration on the back muscles .

Before starting these workout do a bit for back stretching to make the muscles free .

Note :- There are some Photograph's for your help taken from other website.

Wood-Chopper

Wood-Chopper

 Rest time :- 45sec between each set .

 Set's :- 3 to 4 .

 Repetitions :- 10 - 12 reps.

Punch and Pull

Punch and Pull

 Rest time :- 30sec between each set .

 Set's :- 3 .

 Repetitions :- 10 - 12 reps.

Split Squat and Press

Split Squat and Press 

 Rest time :- 30sec between each set .

 Set's :- 3 .

 Repetitions :- 10 - 12 reps.

  

Squat and Row

Squat and Row

 Rest time :- 45sec between each set .

 Set's :- 3 to 4 .

 Repetitions :- 10 - 12 reps.

Pump-up your Biceps in Minutes

Close-Grip Chin-up

Grab a chinup bar with an revised grip,  keep your hands about 6 inches apart from each other . Hang on the bar with out any support arms should straight. Pull yourself upwards till the bar is under your chin. Then slowly go to its starting position.

Repetitions :- 10 - 12 reps 

Dumbbell Biceps Curl

Hold Dumbbells in each hand , use a normal grip palms facing upwards. Keep the hand hanging at arm level next to your ribs. Curl the weights up toward your shoulders ,Without any movement your upper arms, then slowly to the starting position .
Repetitions :- 10 - 12 reps

Dumbbell Incline Offset-Grip Curl

Incline bench should be at 60-degree, grab a dumbbell in each hand . Lie down on the bench with the dumbbells at arm's level, palms facing each other. As you curl the weights, rotate your wrists so your palms face you at the top of the move. Reverse to the starting position.

Repetitions :- 10 - 12 reps

 

Towel Inverted Row 

Smith machine or squat rack will be best for this exercise.Lie under which ever suitable, with your legs straight and the bar should few inches higher than arm's level. Hang two small towels over the bar, spaced shoulder-width. Grab each towel . Keeping your body straight, pull yourself toward the bar. Pause, then slowly lower yourself to the starting position .

Repetitions :- 8 - 10 reps

Single-Arm Cross Curl
Stand between the weight stacks of a cable crossover station and grab a high-pulley handle in each hand, with your palms up. But keep your elbows a bit bent. Without moving your left arm, curl your right hand toward your head. Flex your biceps. Then slowly allow your arm to straighten. Repeat the move with your other arm.

Repetitions :- 8 - 10 reps on each arm .

Ab Exercises of All-Time

Name of the Exercise :- Long-Arm Weighted Crunch

This exercise targets your upper abs. Use light weight dumbbell in each hand and open your arms straight back above the head . Now crunch toward upward, keeping your shoulders still and your arms straight. Don't swing with your arms.
Repetitions :- 12 - 15 reps

 

Name of the Exercise :- Seated Ab Crunch

Sit on a bench. Hold the edge of the pad and lean back , your legs should be down and away and keeping your heels 4 to 6 inches off the floor. Bend your knees and slowly raise your legs toward your chest. Simultaneously lean forward with your upper body.
Repetitions :- 12 - 15 reps


 

Name of the Exercise :- Knee Cable crunch

Kneel facing the pulley or facing your back and hold the rope attached to the high cable .Pull the pulley and keep it along the sides of your face. Bend forward, return to the starting position, then repeat the movement, this time move your chest onto your left knee and then right . That's one repetition. Perform three sets of eight repetitions.
Sets :- 3, Repetitions :- 8 reps


 
 





Name of the Exercise :- Corkscrew

This targets both the lower abs and the obliques. La down on your back, with your legs straight upwards. Your knees should be a bent. Place your hands on the floor . Use your lower abs to raise your hips off the floor and toward your chest, elevating your feet straight up.
Repetitions :- 10 - 12 reps

Name of the Exercise :- Crunch/Side-Bend Combo

This exercise targets both the upper abs and the obliques. La down on your back with your knees bent, feet on the floor, and hands behind your ears or hand beside also. keep your shoulder above the floor. Bend left to right , aiming your armpit toward your hip. Straighten,come back to the starting position and then move other-side and repeat.
Sets :- 3 and Repetitions :- 8 reps on each side .

15-Minute Workout

3 Exercise .10 reps of each exercise . Exercise15 minutes.
Rest briefly when you need to, and stop the workout when the time is up .
As your body improves, high amt of  reps or less the amount of rest.

Body-Weight Squat

 Judo Pushup

 

Sprinter Situp

Dexter Jackson Routine

Monday : Quads

Tuesday : Chest and Calves

Wednesday : Back

Thursday : Shoulder and Hamstring

Friday : Arms and Calves

Three things to remember for the best result :

• Take proper rest
• Listen to your body
• Train smart

Team Cutler

This is Jay Cutler's Team .Jay Cutler's Diet Plan

Routines and Tip - 2

continued ...............

Workout on Mon/Wed/Fri/Mon and alternate workouts 1/2/3/4 etc...


A favorite of mine that hits each bodypart twice per week.

Day 1

4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps

Day 2

4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps

Day 3

4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps

Day 4

4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps

Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off


A simple 4 day upper/lower.

Mon.

Squat 2-3 x 5
Ham Work 3 x 10
Calves 3 x 15
Abs 2 x 10

Wed.

Bench Press 3 x 5
BB or DB Row 3 x 6, 1 x 15
OH Press 3 x 8
Arms -Tri/Bi - each 3 x 8-10

Fri.

Deadlift Variant 2-3 x 5
Leg Press 2 x 10 or 1 x 20
Calves 3 x 15
Abs 2 x 10

Sun.

Incline bench 3 x 10-15
Pullups 20-40 reps
Dips 2 x 8-12
Lateral Raise 3 x 8-10

continued ...............

Routines and Tip - 1

continued ...............

A rotation that hits each body part once every 4-5 days.



1.
Squat 2-3 x 5, 1 x 10
Ham Work 3 x 8
BB Row 4 x 6
Bicep Iso 2 x 10

2.
Bench Press 3 x 5
Dips 3 x 8
Side Laterals 3 x 10
Tricep Iso 2 x 10

3.
Deadlift 3 x 5
Leg Press 2 x 10 or 1 x 20
Pullups 20-40 reps
Bicep Iso 2 x 10

4.
DB or Incline Bench 3 x 5
Flyes 3 x 8-12
OH Press 3 x 6-8
Tricep Iso 2 x 10

Workout on Mon/Wed/Fri/Mon and alternate workouts 1/2/3/4 etc...


Another rotation that hits each body part once every 4-5 days but using a little more volume.

1.
Squats 3 x 5, 1 x 10
Ham Work 3 x 8-10
Pullups 20-40 reps
BB Rows 4 x 6
Curls 2 x 10

2.
DB or Incline Bench 2 x 5, 2 x 8
Dips 2 x 8
DB OH Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10

3.
Deadlifts 2-3 x 5
Leg Press 2 x 10 or 1 x 20
Chins 20-40 reps
DB Rows 3 x 8
Curls 2 x 10

4.
Bench Press 2 x 5, 2 x 8
DB Flyes 2 x 8-12
Military Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10

To be continued ...............

Routines and Tip

I hope this will help beginners and first time readers and also some intermediate lifters who are looking for a new routine.



First a few basic points to consider.

1) Don't copy the workout routines of advanced guys that are already big, and strong.

The training style of someone who is already strong, and has experience under his belt maybe very different to a newbie. Don't look at these guys training styles and think that you need to train their way straight off. These guys have built up their work capacity, and also through experience, know how to fine tune a workout to address their own personal strengths and weaknesses.


2) No one single training style is optimal for everyone.

There are many styles of training and while a training system maybe optimal for someone at a given time, no one training style will be optimal, for everyone, at all times. We must experiment and find what works for us as an individual, because that's what you are, unique, so while somebody else may gain well on program A, program B may be more suited to you. The best way to find out? Try!


3) Keep your routine simple, basic and focus on getting stronger.

The best thing a new lifter can do is train to get stronger on the core lifts, compound (multi-joint) movements:

Squats
Dead lifts
Bench
Rows
Dips
Chins
Overhead pressing

These are the things to focus on, and get good at. Think how much bigger you'd be if you concentrated on the above lifts for a year or two and added significant amounts of weight to each! I'm not suggesting to leave out isolation (single-joint) exercises, these are certainly beneficial but the above movements and their variations are the money makers especially for beginners.


4) Avoid extremes to begin with.

At either end of the spectrum we have lifters that perform high workloads of 20 (ish) sets per body part. At the other we have the single set to failure (SSTF) lifters who use just one work set per exercise but take that one set to it's absolute limit (failure) and possibly beyond using set extending techniques. I am of the opinion that for the majority of beginners to intermediate lifters that moderation is the key. Moderate workloads (volume) and muscular failure avoided for the most part. This results in a decent load on the muscular system while helping to avoid the systematic fatigue caused by too much use of taking sets to failure and possibly beyond.

A simple 3 day routine. Each body part once per week. Each exercise 2-4 sets, reps 5-8.

Back/Bis

Dead lifts
A Row
Chins or Pulldown
Bicep Curl

Chest/Tris

Bench
DB or Inc Bench
Chest Dips
Triceps Isolation

Legs/Shoulders

Squat
GHR (Glute Ham Raise)
Military Press
Calf Work

To be continued ...............