Workout guide

A few weeks ago, I posted a picture of my transformation and lots of people admired me for it and asked me redundantly what was my workout plan and diet I follow.

Hence I'm writing this workout guide for Developer friends explaining everything I did.

🧵A Thread🧵
If you are completely new to workout, then for the first 1-2 weeks try mix exercises i.e. combination of exercise targeting each body part with the very lightweight.

After that, you can follow the below exercise regime.
Day 1: Chest Day

1. Push-ups (3 sets x 10 reps)
2. Inclined Bench Press (3 sets x 10 reps)
3. Flat Barbell Bench Press (3 sets x 10 reps)
4. Decline Bench Press (3 sets x 10 reps)
5. Incline Chest Fly (3 sets x 10 reps)
Day 2: Back Day

1. Wide-Grip Pull-ups (3 sets x 10 reps)
2. Deadlift (3 sets x 10 reps)
3. Seated Lat Pull Down (3 sets x 15 reps)
4. One Arm Dumbbell Rowing (3 sets x 15 reps)
5. Bent-Over Barbell Row (3 sets x 10 reps)
6. Grip crush (3 sets x 10 reps)
Day 4: Biceps & Triceps

1. Preacher Curls (3 sets x 15 reps)
2. Skull Crushers (3 sets x 10 reps)
3. Incline Dumbbell Curl (3 sets x 10 reps)
4. Tricep Cable Pushdowns (3 sets x 15 reps)
5. Concentration Curls (3 sets x 15 reps)
6. Bench Dips (3 sets x 10 reps)
Day 3: Shoulder Day

1. Shoulder Press with Dumbbells (3 sets x 10 reps)
2. Side Lateral Raises (3 sets x 10 reps)
3. Machine Reverse Flyes ( 3 sets x 15 reps)
4. Dumbbell Front Raises (3 sets x 10 reps)
5. Upright Rowing (3 sets x 10 reps)
6. Shrugs (3 sets x 15 reps)
Day 5: Legs Day

1. Squats (3 sets x 15 reps)
2. Leg Press Machine (3 sets x 10 reps)
3. Hamstring Leg Curl (3 sets x 10 reps)
4. Calf Raises (3 sets x 15 reps)
5. Quad Leg Extension (3 sets x 10 reps)
Day 6: Biceps & Triceps

1. Dumbbell Preacher Curls (3 sets x 15 reps)
2. Skull Crushers (3 sets x 10 reps)
3. Incline Dumbbell Curl (3 sets x 10 reps)
4. Diamond Push-Ups (3 sets x 15 reps)
5. Rope Hammer Curl (3 sets x 15 reps)
6. One-Arm Overhead Extension (3 sets x 10 reps)
Day 7: REST


If you are aiming to lose weight, you can add cardio and Abs exercise at the end of each day's exercise.

For most effective results, try HIIT training.

But, if your aim is weight gain, then you have to say a big NO to the cardio.
Diet you have to follow to get in the best shape.

The diet has been divided into two parts, one for the weight gain and another for weight loss.

Choose appropriate according to your goal.
Weight Loss Diet -

1. More Protein
2. No Refined Sugar
3. Minimize food rich in carbs
4. Oats
5. More Pulses and Vegetables
6. Chicken & Eggs / Paneer
7. Brown Rice and Bread
8. No junk food
9. Black coffee/ green tea
10. Cucumber (whenever you feel hungry)
11. More Water
Weight Gain Diet -

1. More Protein
2. No Refined Sugar
3. Carb rich food items - Rice, Sweet Potatoes, Whole-Grain Bread, Bananas
4. Chicken & Eggs / Paneer
5. Peanut Butter
6. More Water

An important thing to note while gaining weight is, make sure you are never hungry.
During weight gain don't eat too much all at once but eat multiple times carbs rich food (especially when you feel hungry).

You can eat junk food too, they will help you gain weight fast, but I will not recommend it because it will result in more fat gain and less muscle gain.
Common Mistakes at Gym -

1. Not warming up properly.
2. Too heavy, too soon.
3. Too light for too long.
4. Skipping multiple training sessions.
5. Poor exercise selection.
6. Not taking proper rest.
7. Forgetting your water bottle.
8. Incorrect training posture and form.
If you are vegetarian and Indian, this article by @LifeMathMoney will be very helpful you.

It is must read for vegetarians aiming to get in best shape.…

• • •

Missing some Tweet in this thread? You can try to force a refresh

Keep Current with Mayank 🍷

Mayank 🍷 Profile picture

Stay in touch and get notified when new unrolls are available from this author!

Read all threads

This Thread may be Removed Anytime!


Twitter may remove this content at anytime! Save it as PDF for later use!

Try unrolling a thread yourself!

how to unroll video
  1. Follow @ThreadReaderApp to mention us!

  2. From a Twitter thread mention us with a keyword "unroll"
@threadreaderapp unroll

Practice here first or read more on our help page!

More from @dermayank

9 Oct
AWS Services CheatSheet

Cloud ☁️ computing is becoming very popular nowadays and AWS has pioneered the market.

Most companies ask AWS related questions in interviews, so this thread explains the 40 most popular services offered by AWS

🧵A Thread🧵

1. VPC - Virtual Private Cloud (VPC) lets you launch AWS resources in a private, isolated cloud.

2. Route 53 - It's a scalable and highly available DNS and domain name registration service.

3. EC2 - Amazon Elastic Compute Cloud (EC2) provides
resizable compute capacity in the cloud.

4. Elastic Beanstalk - AWS Elastic Beanstalk is an application container for deploying and managing

Read 21 tweets
2 Oct
50 Tips To Become A Great Developer

A developer is an individual that builds and creates software and applications. This thread contains 50 pieces of advice that are necessary to be a great developer.

🧵A Thread 🧵

1. Get good at Googling
2. Find a mentor
3. Write useful comments
4. Name variables and functions properly
5. Delete unused code
6. Establish a healthy work/life balance
7. Schedule and attend only necessary meetings

8. Become part of a community
9. Keep Learning
10. Don't give up
11. Take on challenging tasks
12. Clarify requirements before starting
13. Stay relevant
14. Focus on problem-solving

Read 8 tweets
6 Sep
Free hosting platform for your next brilliant projects

1. GitHub pages
2. Netlify
3. Vercel
4. Surge
5. Firebase

1. Vercel
2. Heroku
3. Google Cloud
4. AWS
5. Digital Ocean
6. Heroku

Fully free - localhost

What is your favourite?

#100DaysOfCode #tech
If you want to receive interview, resume and programming related tops right on your inbox, please subscribe to my newsletter -

(Follow @QplantingP for motivational & inspirational content).
Deploy your next app in seconds on the Digital Ocean.

Get $100 in cloud credits from @digitalocean for FREE using this link.
Read 4 tweets
29 Jul
"3 Months Coding Interview Preparation Guide"

I work at Dell & many #developers ask me how should they too prepare for “Big Tech” companies.

So, I created a roadmap of topics frequently asked in software engineering #Interviews

🧵A Thread🧵

#100DaysOfCode #InterviewTips
3 Months #interview preparation schedule

Week 0: Programming language
Week 1, 2 & 3: Data Structures
Week 4, 5 & 6: Algorithms
Week 7 & 8: System Design
Week 9 : Operating System
Week 10: Object-Oriented Design
Week 11: Behavioural question
Week 12: Revision.

Programming language -

The best programming language for your #coding interviews is the language that you’re most comfortable with. Prefer - #Java or CPP or #Python or #javascript

Brush up all the concepts of the #programming language of your choice.

Read 14 tweets
16 Jul

SQL is the most popular database and many popular websites use SQL. So, here is a collection of the most asked #SQL interview questions to help you prepare.

Please RT for reach and bookmark for easy recall.

🧵A Thread 🧵

1. What is Database?

A database is an organized collection of data, stored and retrieved digitally from a remote or local computer system. Databases can be vast and complex, and such databases are developed using fixed design and modeling approaches.

#100DaysOfCode #developers
2. What is DBMS?

DBMS stands for Database Management System. DBMS is a system software responsible for the creation, retrieval, updating and management of the database.

#100DaysOfCode #developers
Read 26 tweets
14 Jul
Popular JavaScript Interview Questions with Answers.

JavaScript is most popular language with ample of job opportunities. Here is the list of 20 most asked #javascript interview questions to speed up your preparation.

🧵A Thread 🧵

#100DaysOfCode #Developer
1. What's the difference between undefined and null?

"undefined" is the default value of a variable that has not been assigned a specific value and "null" is a value that represents no value.

#100DaysOfCode #javascript #Developer
2. What does the && operator do?

The && or Logical AND operator finds the first falsy expression in its operands and returns it and if it does not find any falsy expression it returns the last expression.

#100DaysOfCode #javascript #Developer
Read 23 tweets

Did Thread Reader help you today?

Support us! We are indie developers!

This site is made by just two indie developers on a laptop doing marketing, support and development! Read more about the story.

Become a Premium Member ($3/month or $30/year) and get exclusive features!

Become Premium

Too expensive? Make a small donation by buying us coffee ($5) or help with server cost ($10)

Donate via Paypal Become our Patreon

Thank you for your support!

Follow Us on Twitter!