90days workout plans for getting fit

 if you are a fitness freak, come here, I will guide how to getting fit..getting fit is not a fast process, it is a quasi-static process. patience and dedication level should be great and discipline also.because, if you will go towards your goal a lot of problems will come to stop you .in this era, the gym, is the best equipment to get fit .people are excited to join a gym and they join also.but when they go to the gym they don't know how to do exercises with equipment and they get injured, this program for those people who wants to know how to do workouts.follow this program and get a muscular and attractive body.
this program divide into 5 days workout
1.chest  and 20 min cardio
2.biceps and triceps
3.back and 20min cycling
4.shoulder 
5.leg workouts
before starting exercise first do warm-up for activation of your body.eveyday you have to exercises for 1 to 1.5 hours. 
Note:- do each workout 3 sets of 12 repetitions.
1.CHEST WORKOUT WITH 20 MIN CARDIO.
(a)pushup and pull up - it is the most versatile exercise for your chest. do it properly .do 3 sets of 10 repetitions of both the exercises.

(b).BENCH PRESS 
it includes 3 types-- incline, flat and decline bench press, do it one by one .take dumble according to your strength and do it properly with well form.do it 3 sets of 12 repetitions of each press.

(c).butter fly -for this exercise in every gym a machine is available i.e. butterfly machine .do it 3 sets of 12 repetitions with good form and slowly.

now after doing these exercises go with cardiovascular activity eg. running on a treadmill for 20minutes.

2.biceps and triceps workout-

do each workout 3 sets of 12 repetitions.

(a).barbell curl- take curl rod with a barbell and do it 3 sets 

(b).dumbell hammer curl -take dumbell and do it properly

(c)dumbell overhead extension - in this exercise proper form is necessary

(d).  biceps and triceps by cable fly machine--

(e).diamond push up-after all those do diamond push up 4 sets of 10 repetitions 

in this push-up hand, the grip should close.

3.back with 20 min cycling-

(a).close grip pull up-

this is our first workout,in this hand grip should be small according to picture.

(b)T bar -

 you have to take a long rod and barbell and according to the picture you have to do 

(c)Lat pulldown- 

this is the best exercise for the back, it will be performed in the machine in the gym

(d) single-arm dumbbell row-you have to take a dumbell and perform on the bench according to picture

(e)deadlift - 

one of my favorite exercises,do it according to the picture.

note:- after doing these exercises you have to perform 20 min cycling..it will help to be shred.

(4) shoulder workout-

(a)barbell overhead-

this is compound movement exercise , according to the picture you have to perform.

(b)dumbell shoulder press

this exercise can be done by machine also, but if the machine is not available you can do it by dumbells.

(c)dumbell side raise-

you have to take dumbells according to strength and perform it in good form.

(d)dumbell front raise

according to your strength take dumbells weight and perform according to picture by raising hand one by one in slow motion.

(e) dumbell shrugs- this is one of the best workouts for your shoulder.

do it according to picture by taking dumbells in both hands,in this exercise movement of the shoulder should be up-down.

4.Leg workout

if you want a good physique with good stamina u can not forget leg workout. let do these workout 

(a) .leg pres

this exercise can be performed on press machine in the gym

(b). barbell back squat- most popular workout for leg according to your strength do this exercise

(c)lunges workout

this workout can be done by barbell also but for a beginner, it is better to do by dumbells.do it in proper form

(d).leg extensions-

this workout is performed on the machine according to the picture

(e). laying leg curl-

this workout performed on the machine , according to your strength takes the weight and does it in slowly and good form.

this is our last exercise .you have to do every week these exercises for 90 days and definitely, you will get a good physique but only gyming is not responsible to achieve a great physique.

60% of diets are important and rest your workout and workout strategies.so follow this plan for 90 days and maintain your diets.