u/Legal_Sail_4919

I got a temporary rejection in dgca medical class 1 coz of it

My routine -

Back chest

Shoulder arms

Legs abs

Repeat

My workouts

Chest

Chest press machine

Barbell bench press

Incline barbell bench press

Lec dec

Back

Lat pull down

Chest supported row

Bend over barbell row

Back fly

Shurgs

Legs

Barbell squat

Leg extension

Leg curl

Leg press

Calf raise

Shoulder

Shoulder press

Dumble lateral raise

Cable lateral raise

Face pull

Bicep

Incline dumble curl

Hammer curl

Cable curl

Tricep

Cable Overhead triceps extension

Rope pushdown

V bar pushdown

Abs

Lying leg raise

Cable crunches

Russian twist

Progressive overload each exercise except few

3 set and 12-8 reps each exercise or failure

Body recomp diet 2400 cal with 120 gram protein and 50 gram fat and remaining carbs

3 times a week running 5-10 km