Chest Exercise 1 dumble incline press 2 Chest press/barbel - 3 Decline Dumble Fly 4 high angle pushup Triceps 1 Close grip Presess 2 tricep presess 3 Dumble skull crushers/barbell 4 close grip Pushup Tuesday Bicep Warmup pull ups Wide grip lat Pulldown Bicepcable curl Back Hammer rows/ regular rows Single hand hammer Preacher curl Dumble pull over Single hand high angle cable curl Wednesday Abs Cable crunches V-crunches Planks Cardio 20mints inclined walk
Thursday Soulders Smith presses/ beabell DB shoulder presses rear delt db fly macine side raise/seated db side raise traps db shrugs Friday leg body weight squats Barbell squats leg presses barbell walking lunges laying leg curl standing calf raise/standing barbel calf raise Hope this might work. I've been doing this for 1 and a half months and the results are good. Just keep in mind that it is whole natural and natural thing takes time. before my weight was 47.5 now after 6-7 weeks it is around 50.5 and increasing. Every body is different, some gain very fast and some slow. Mine is kinda slow Pro Tip: 1.STRICT STRICT STRICT WITH YOUR DIET and GYM , else you are wasting your money and time 2. 8 HRS SLEEP at least so that your muscles can heal properly 3. Do at most 2 times a week( you know what i mean) 4 Plug your earphone during workout ( research shows 20% increment in strength while listening music during workout). 5. Do curling carefully with proper wrist position because you don't want pain in your forearm like mine :( 6.Make an excel sheet and note down all weights that u performed, this'll help in performing better in next week. and eventually you will know your strengths. 7. very imp. Keep increasing weights in every sets except "db shrugs" Then you're all set. Show your love by liking this comment so that it can reach to top and others can see this too.
Pls tell bro what is the difference between mass up and pure mass program . I want to increase my muscle size like biceps and chest size which program should I follow I am little bit confused between massup and pure mass
Im going to start this programme from tomorrow.... This guy is great wish I found your channel before... Wasted enough time in gym with no result. I watched every videos of yours and honestly speaking I learned a lot. I also told all my friends and colleagues to watch your videos and website. You are doing a great work keep it up 👍
+KHALIFA I am also doing pecs and delts with this programme to improve my chest and shoulder. Also follow his nutritional programme with that it will help.
+Moiz Ahmed result is great... I followed this programme with the combination of pecs and delts. I followed his nutritional plan too. Now I'm doing 5*5 together with ultimate arms..my strength is increasing also gaining size. While doing pure mass I lost some weight I think it was body fat coz I used to take mass gainer before. Now my body in great shape but not as great as guru Mann. still long way to go bro. Have you followed any of his training programme?
Lovly sir u r mind blowing Sir Mai bohot oaresan tha workout plan ko kekar gym me jo plan Mila wo bohot jyada tha Mai aur mere pas time bohot kam Mai kavi vi apne time k andar pura workout complete nahi kar pata tha Maine bohot logo ko UA-cam pe dekha par apka plane bohot acha lagta thanks sir
Hi Guru Maan, I am currently following your mas gain programe. hope this help to gain muscles. Thanks for helping Indian community. you are doing great job. keep it up.
seriously you are a great man...please do tell how to do effective exercises...with or without dumbell at home.. please do try ur video on this issue...
Hello guru g aap ki chest ki video me mass , muscel ,muscular karke hai kya ye sab diffrent excersise hai chest ke liye ...starting me koun sa sahi rahega ...
hello Bhai...mujhe gym jate hoye. 1 year hogye hea...Kuch time gym band hogyea..aur maie week hogyea aur weight bhee Kam hogyea...ab maie morning maie gym kr rha hu..toh Kya ISS program ki exicercise aur diet ko follow krugà toh mere muscle and body weight bhee gain ho jayga...
Hi Guru, hey do you do any warm up before you start lifting weights? If you do can you share what do you do to warm your body up for weights. Mostly we all get stretch marks on shoulders coz we start lifting weights without warming up our body. Thanks
Sir I m working out for last 3 years and have gained 10 kg of muscle mass but now I ve hit plateu...my height is 1.78m and I m currently 70 kg weight with 18% body fat...please guide should I follow your pure mass workout and nutrition plan or u suggest any other plan..please guide me
sir mera ak ques hein..yea tohh chest ka exersise he,magar keu isme benchpress ap add nehi kiii??benchpress tohh chest ka importnt exersise hein..plzz yea mera query hein.plzz sir ans me.
I have been going gym since 2015 but my biceps size is not increasing, what should I do for that, I take 2 banana, 6 white egg, 1 glass yogurt 1 plate ots early in the morning, 3 chapati morning, 3 chapati night, and evening 1 plate opma
guru ji safwan khan currently i am on gaining mass and my weight is 64 kg height is 5'8 which programe i have to follow whether pure mass or muscle size 5x5.
dear guruman sir, all your video training is incredible, BUT there's one thing is important thing missing from it, STRETCHING, how to properly stretch a muscle which we did exercise for.
sir make one vedio from basics ... the only problem is that from where to start ..... i have not started going gym ..... tell me from basics ...... i am low weighted boy of 19 years .... plzz help sir plzz
reven jarog Do basic stretching for 5-10 mins and/or walk on the treadmill for not more than 5 mins to warm up your body. Do 1 or 2 Warmup sets with Light Weights with a Rep range of 15-20, before starting your actual Heavy set.
I was complеtely shocked by how dramatic the results were after just one week. My energy levels wеre noticeably higher and I felt like aаaan absolute beast in the gym.. => twitter.com/2981dd108aeb933c2/status/742668391975096320 Monday Chest Triceps Workout PURE MASS Program by Guru Mann Health and Fitness
Hi guru. I got injury in my lower back disk bulge in L5-S1.before 1year it was got repaired by an micro surgery. During this one year I did only physiotherapi exercises for back muscles strength. Now I want to start gym again and want to make a good physique. So please guide me which kind of exercises I have to do with out effecting my lower back again and please provide a video of exercises so that it would be easy to understand. I had watched almost all videos in youtube but i dint got perfect video of gym work out aftr the injury. My age : 24 Height :6.1 Weight:85 Thank you
Chest Exercise
1 dumble incline press
2 Chest press/barbel -
3 Decline Dumble Fly
4 high angle pushup
Triceps
1 Close grip Presess
2 tricep presess
3 Dumble skull crushers/barbell
4 close grip Pushup
Tuesday
Bicep
Warmup pull ups
Wide grip lat Pulldown
Bicepcable curl
Back
Hammer rows/ regular rows
Single hand hammer Preacher curl
Dumble pull over
Single hand high angle cable curl
Wednesday
Abs
Cable crunches
V-crunches
Planks
Cardio
20mints inclined walk
Thursday
Soulders
Smith presses/ beabell
DB shoulder presses
rear delt db fly
macine side raise/seated db side raise
traps
db shrugs
Friday
leg body weight squats
Barbell squats
leg presses
barbell walking lunges
laying leg curl
standing calf raise/standing barbel calf raise
Hope this might work.
I've been doing this for 1 and a half months and the results are good.
Just keep in mind that it is whole natural and natural thing takes time.
before my weight was 47.5 now after 6-7 weeks it is around 50.5 and increasing.
Every body is different, some gain very fast and some slow.
Mine is kinda slow
Pro Tip:
1.STRICT STRICT STRICT WITH YOUR DIET and GYM , else you are wasting your money and time
2. 8 HRS SLEEP at least so that your muscles can heal properly
3. Do at most 2 times a week( you know what i mean)
4 Plug your earphone during workout ( research shows 20% increment in strength while listening music during workout).
5. Do curling carefully with proper wrist position because you don't want pain in your forearm like mine :(
6.Make an excel sheet and note down all weights that u performed, this'll help in performing better in next week. and eventually you will know your strengths.
7. very imp. Keep increasing weights in every sets except "db shrugs"
Then you're all set.
Show your love by liking this comment so that it can reach to top and others can see this too.
Nice thanks
Thank you so much man thanks a lot for this plan 😘
Pls tell bro what is the difference between mass up and pure mass program
. I want to increase my muscle size like biceps and chest size which program should I follow I am little bit confused between massup and pure mass
Thanks bhai
Legendary comment
Gurumann sir training in these videos give those legend vibes everytime ...7 years to this program still such an effective program ❤️❤️
thnk you very muchas Señor Gurú man. I started your programa today. greetings from Mexico
CHEST WORKOUT EXERCISES
0:43 [ 1. Dumbbell Incline Presses ]
1:20 [ 2. Chest Press ]
2:14 [ 3. Decline Dumbbell Fly ]
3:02 [ 4. High Angle Pushups ]
TRICEP WORKOUT EXERCISES
3:54 [ 1. Close Grip Presses ]
4:36 [ 2. Tricep Presses ]
5:12 [ 3. Dumbbell Skull Crushers ]
5:47 [ 4. Close Grip Pushups ]
bahi inke sets kitne lgane h
Bhai we need to increase weight in every set or not
Dude its been 3 weeks since I started workout and 've following my bollywood body !
Can I follow this program keep in mind my current scenario
@@mdabdulmoiz Dude can beginners with 4 weeeks of workout follow this programme
@@mdabdulmoiz Dude I've got 20% body fat and 180 cm height with 80 kgs of weight
Therefore which programme or constant excercise should I follow
Im going to start this programme from tomorrow.... This guy is great wish I found your channel before... Wasted enough time in gym with no result. I watched every videos of yours and honestly speaking I learned a lot. I also told all my friends and colleagues to watch your videos and website. You are doing a great work keep it up 👍
+KHALIFA very good... It's only few weeks into this programme and I already seeing a lot differences in my body. Are you following this programme too?
+KHALIFA I am also doing pecs and delts with this programme to improve my chest and shoulder. Also follow his nutritional programme with that it will help.
+Ahmed Hussain how's your progress after 2 months
+Moiz Ahmed result is great... I followed this programme with the combination of pecs and delts. I followed his nutritional plan too. Now I'm doing 5*5 together with ultimate arms..my strength is increasing also gaining size. While doing pure mass I lost some weight I think it was body fat coz I used to take mass gainer before. Now my body in great shape but not as great as guru Mann. still long way to go bro. Have you followed any of his training programme?
Ahmed Hussain bhai report card Bata apna ..?
Lovly sir u r mind blowing
Sir Mai bohot oaresan tha workout plan ko kekar gym me jo plan Mila wo bohot jyada tha Mai aur mere pas time bohot kam Mai kavi vi apne time k andar pura workout complete nahi kar pata tha Maine bohot logo ko UA-cam pe dekha par apka plane bohot acha lagta thanks sir
Sir you are an inspiration. Aap itni mehnat kr rhe ho india ke logo ke lie and that too free . God bless you sir 🙏🏻🙏🏻❤️
Yoss
Hi Guru Maan, I am currently following your mas gain programe. hope this help to gain muscles. Thanks for helping Indian community. you are doing great job. keep it up.
Hey, did you get results??
heya guru can u kindly provide the PDF format for pure mass wrkout
everyone are waiting plsss do to earliest
a REQUEST :)
Hello sir plz share the workout pdf
Sir, U haven't uploaded the workout chart pdf Checked it on ur website also.. But unable to find it..!
Yes bro....
Are these exercise good for thin person, please reply
seriously you are a great man...please do tell how to do effective exercises...with or without dumbell at home..
please do try ur video on this issue...
hi ma name is Amey i followed ur 6 weeks size gain program it game me a very good results..
plan to this hai.. but diet Kya follow kru???
Hello guru g aap ki chest ki video me mass , muscel ,muscular karke hai kya ye sab diffrent excersise hai chest ke liye ...starting me koun sa sahi rahega ...
kya baat h sir ji ...cha gya dil m
Thanku bro
I used that program back in 2015 osum results with 3000 cal diet
can we do suryanamaskar for chest warmup???
Super program ki super video nice
sir kya bench press lga sakte hai pehla set?n
We have to continue this on every Monday or workouts differ on every chest day sir?
This is very helpful.
I gained more chest mass by following this workout.
Atharva Aswale how much you gained after following this program ??? Brother please reply
sir kya bench press se shuru kar sakte hai ?
We follow ur intermediate muscle gain workout plan when should we switch to advance workout plan
hello Bhai...mujhe gym jate hoye. 1 year hogye hea...Kuch time gym band hogyea..aur maie week hogyea aur weight bhee Kam hogyea...ab maie morning maie gym kr rha hu..toh Kya ISS program ki exicercise aur diet ko follow krugà toh mere muscle and body weight bhee gain ho jayga...
This man is authentic.
Hi Guru, hey do you do any warm up before you start lifting weights? If you do can you share what do you do to warm your body up for weights. Mostly we all get stretch marks on shoulders coz we start lifting weights without warming up our body.
Thanks
Should we do this same exercise for whole transformation or is there any changes?
Body building me apke programme follow kr skte hai kya.
thankd
sir ye plan beginners follow kar sakte hai
sir maine ye start kiya mon-fri programm. But morning me pure body ko active karna he - pero se leke sar tak to konsi exercie kare
My first and last hero will be only.........GURU MANN
-THANK YOU
Real Inspiration.....luv u sir
Sir I m working out for last 3 years and have gained 10 kg of muscle mass but now I ve hit plateu...my height is 1.78m and I m currently 70 kg weight with 18% body fat...please guide should I follow your pure mass workout and nutrition plan or u suggest any other plan..please guide me
Sir agar mai ..phle set me light wet me jyada repetition lu aur aage ke 2 set me 8 to 10 repetition lu to kya meri body grow kr payegi.....?????
Hello Sir, Can we use whey (which we get while making paneer) instead of whey protein supplement in post workout drink
hello sir
sir aapne hypertrophy per program to bnaya but logo ko ye nahi pta ki hypertrophy training kiya hoti h
plz ish per video bnaieye
sir mera ak ques hein..yea tohh chest ka exersise he,magar keu isme benchpress ap add nehi kiii??benchpress tohh chest ka importnt exersise hein..plzz yea mera query hein.plzz sir ans me.
I have been going gym since 2015 but my biceps size is not increasing, what should I do for that, I take 2 banana, 6 white egg, 1 glass yogurt 1 plate ots early in the morning, 3 chapati morning, 3 chapati night, and evening 1 plate opma
I have a doubt what if i follow pure mass nutrition routine and workout as per my wish. Will that work? Please let me know! Thanks!
Sir is it safe to do chest and triceps back to back like one exercise of chest then one of triceps then again chest. Plzz sir
superb
mass buld karne se flexibility me koi problem hota hai kya sir
Jim stay away from my house so pls suggest me exercises which can I do at home?
Nice work out ...thanks Guru Mann
guru ji safwan khan
currently i am on gaining mass and my weight is 64 kg height is 5'8 which programe i have to follow whether pure mass or muscle size 5x5.
dear guruman sir,
all your video training is incredible, BUT there's one thing is important thing missing from it, STRETCHING, how to properly stretch a muscle which we did exercise for.
+Mayur Ahire it is live now
Hello sir,
Thank u very very much.
+Health And Fitness
hlo sir
can u tell me answr of my question
agar aap tell karege answr tab ask karuga question..
faheemunnisa fammu There isn't any shortcuts
as sir said do 8-10 reps that means all 3 set do with same rep like 8/10 or do first set of 10 rep then 2nd set of 8 like that
Sir What is the difference between pure mass excercise ....pure muscle excercise and mass gain I cant understand which to follow
i m too skinny sir and i m not able to do close grip pushups soo would u recommend me an alternative exercise for that
Is this weight gaining series?
Please anyone tell me plsss
Best program hai sir 0:13
very nice
specially for hindi
plz add more videos
please update the pdf of all workouts of pure mass
hello
sir apke alag alag program hai . jaise ki pure mass , mass up , muscles size 5×5 to me Zara confuse hu ki me kon Sa programs follow karu.
devanshu ranjan check the video about that
Go for pure mass and take calorie surplus diet
Also sir any tips my chest grow very fast than another muscle like wanna have more arms i have gyd shoulder too...should i stop train my chest ?
Same here bro my chest more enough but arms very weak yaaar wht should I do
Few exercise ,Is it enough for build a massive chest ?
Te m 3 week ch tuhani follow karke 4kg weight gain kitta so dhanwaad tuhada
Bhaaa jiii majaaa ayaaa tuhadi exercisesa karke
Sir please upload Double muscle workout schedule.
sir make one vedio from basics ... the only problem is that from where to start ..... i have not started going gym ..... tell me from basics ...... i am low weighted boy of 19 years .... plzz help sir plzz
Mann.sir i.love ur tips👍
Can i do reverse pyramid technique with this program?
In pure mass monday every Monday till 2 months we have to do same exercises? Please tell me sir?
sir apke program kis series me start karu... muscle 5x5, wagrah.?
Depend h overweight h ki skinny h.
Love u sirr
plz add workout pdf...thank you
Can we use ultimate arms in this programme
i m 17 and my weight is 54 kg height of 5feet 7 inches my body is shredded but size is not much which program should i start
Sir what should we do to warm-up before jump into lifting weights? Or it dont matter to start off with weights..
reven jarog Do basic stretching for 5-10 mins and/or walk on the treadmill for not more than 5 mins to warm up your body.
Do 1 or 2 Warmup sets with Light Weights with a Rep range of 15-20, before starting your actual Heavy set.
Can i add drop set at last of every exercise?
U should do extra things on saturdays.. i am just Guessing..
Kaunsa workout kare mass workout, pure mass workout please Bata dijia
Nice..... & thanks.......
Sir mairi body to h pr save m ni h fat bhut h to muje kese whet Marne chahiye plz reply I m waiting
Sir mujhe har roz gabraht hoti hai bht parshan hun aap bato sir kya karun
Guru bhai me Siddhant bol raha hoo aapke website par is programme ka PDF nai hai... :(
Pls uplod pdf workout
Which of your exercise program best for me, i am skinny fat and 19% fat on my body. I want to have best shape like you sir....pls help me.
TheMobileShots lean mode
Bro am training for si sub inspector can i take whey protein or not also i have workout for 4 years please suggest me bro
hello sir, is dis same workout for girls ..aswel.
Good luck
sir me jb flat banch press lagata hu to sath me shulder dard karnne lag jata he ye kia masla he ??
sir, kiya main pure mass nutrition plan ko morning workout pe follow kar saktA hun..
Yes.
Sir, can u give us the PDF file of Pure Mass Program, I have got nutrition plan. But M waiting for Workout plan PDF file
yaa me 2
nutrition program ki kaha se milli bro?
sir mujhe diabetic weight ke badana h kya le
sir plz also tell you give in nutrition plan is in only ingredients how to make them tell plz sir
sirrr can we train our arms daily biceps triceps
Good
i want to gain muscles but not fat because i have enough what should i do plz tell me i have joined gym from 5 months
Sir...lover chest ko sholder ke sath kaise attach kre..?
I was complеtely shocked by how dramatic the results were after just one week. My energy levels wеre noticeably higher and I felt like aаaan absolute beast in the gym.. => twitter.com/2981dd108aeb933c2/status/742668391975096320 Monday Chest Triceps Workout PURE MASS Program by Guru Mann Health and Fitness
Grace-Ann Curtis
brother what should we eat before going to gym, so that we could be energetic or have more strength?
Pre workout drink.
Great
please upload pdf file of #workout plan and
morning nutrition plan please sir
Could you please add link for Workout plan
my weight is 54 kg. which program should i follow pure mass or shedder program. please let me know. and sir great fan of you. love from 🇵🇰
Pure mass.
Hi Everyone,
Can somebody help me understand what is the difference between Pure Mass and Mass Up program by Guru Mann ??
I'm doing chest with biceps! Is that fine
Sir.. Itna workout enough hoga kya chest and triceps ke liye
Heavy weight se kroge to enough hoga
Bhai ke beginners series hai.. aap advance hain to extra weight and advance exercise series dekhiye.
Hi guru. I got injury in my lower back disk bulge in L5-S1.before 1year it was got repaired by an micro surgery. During this one year I did only physiotherapi exercises for back muscles strength. Now I want to start gym again and want to make a good physique. So please guide me which kind of exercises I have to do with out effecting my lower back again and please provide a video of exercises so that it would be easy to understand. I had watched almost all videos in youtube but i dint got perfect video of gym work out aftr the injury.
My age : 24
Height :6.1
Weight:85
Thank you
Dealing with the same problem l5-s1 mild disc herniation.
How much you spend on surgery?
Is it safe?