Chest & Back Toning Workout Routine! Cycle 1 (Hindi / Punjabi)

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A Chest & Back Workout for Women at the Gym for Toning. Starting with Monday.
100's of emails & 1000's of comments about starting a series for ladies who have a gym membership!
carefully designed Cycle-1 with 5 days a week worth of workouts targeting full body.
Starting with Monday, where we train Chest and Back. Major muscles need to be trained with full focus to avoid injuries!
Make sure to follow our Diet plans with these workouts for best results.
Make sure to | COMMENT | LIKE | SHARE |
WOMEN FAT LOSS AT HOME SERIES WORKOUT!
Day 1 or week 1
• | DAY 1 | Women's FAT ...
Day 2 or week 2
• | DAY 2 | Beginner's F...
Day 3 or week 3
• | DAY 3 | Legs and CAR...
Day 4 or week 4
• | DAY 4 | CARDIO and A...
Day 5 or week 5
• | DAY 5 | ARMS / Shoul...
Day 6 or week 6
• | DAY 6 | FULL CARDIO ...
Day 7 or week 7
• | DAY 7 | LEGS / BUTT ...
Stomach Fat Loss
• Women's Workout: Lose ...
Legs/ Hips/ Thigh Fat loss
• At home HIPS THIGHS BU...
DIET for weight loss
• Full Day FAT / WEIGHT ...
Vegetarian DIET for weight loss
• FAT LOSS VEGETARIAN Di...
If feeling SORE due to exercise!
• Feeling SORE after EXE...
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If you have questions, message us on our Facebook page.

[@MYBOLLYWOODBODY]

For high quality protein powders and supplements I highly recommend MY PROTEIN Click on the link below, use code iKNOWSUNNY to get 25% to 40% off!! tidd.ly/cea109bb

[@prachi4542]

Awesome!!! Thanks sunnyji for all the women's workout series. Please keep posting ❤

[@I_am_magic]

Amazing thing u have done yar..currently You are like a ray of hope in my life. Thank you so much...srsly.. 🤗🤗🤗lots of love.. Stay blessed..

[@shivangipawar9094]

I did same workout today at gym...yea....sir keep making these videos for everyday..It's helpful..

[@Rumaankaleem]

Thankyou so much for these videos I'm a beginner.. it helped me alot! ;)

[@rashisinha3984]

Chest press 4*12 Flat dumbell press 4*12 Flat dumbell fly 4*12 Pushups 3*12 Lat pull down 4*12 Dumbell row 3*12 Bend over dumbell row 3*12

[@a.s9103]

Thanks a lot bro for such type of series

[@sakshisingh5334]

Thank you sunny sir for this health path Plz guide us for core strength exercise from Monday to Saturday exercise plane for beginners

[@rashmiassudani646]

Ur exercises helped me alottt...😊thanks🇮🇳🙏

[@pavitranandita]

Sunny ji I joined gym two months back ur video is inspiare me alot

[@deepakkapile9935]

Great workout Sunny bhai u...r..the ...Best😊👌

[@aqsakhan9575]

i just got my gym membership.....this will be very usefull for me...we love u sunny paa gee....😎😎😎😍😍😍

[@avikaur1032]

Thnkuh so much for dis useful series

[@poonamjaura971]

Advanced level training. Big fan of sunny and sukhi ji❤

[@drgarima3288]

hey nice exercises. Well built workout plan. Tx

[@bhoomikashah8019]

Awesome video ...plz keep posting more videos on toning & making muscles for girls ! Also more workout on legs for girls ! I am 19yrs old ....& also on what supplements to take if girls want to gain muscles

[@Teachtoreach]

One of the simple n awesome video 🙂

[@bmrfinance8997]

Very very usefull.. Thank you sir

[@pujashukla645]

Very helpful Bhaiya ji😄

[@michaelhernandez4448]

thank you sir I'm happy you shared us

[@varshapriyadarshini7898]

Please continue the women gym series...please.

[@zainabayra]

Thaaannnkkkk youuuuu so much!!!! 💕❤️💖

[@akshitimodi8089]

Great Video Series

[@sandeepkaurazad4816]

Thanks for the video as there are very few videos to guide ladies.

[@akshaw131]

Where do u hv ur gym..?? Awesome series .

[@Neela252]

Sunny ji..I am having back pain in mid region. Which exercise wud u recommend?

[@rashmikakkar4003]

Nice Series started... pls also tell weight of dumbbells to be used for each exercise for beginners

[@I_am_magic]

Rashmi Kakkar hey use according to yourself.. that you can do not so easily or not so hardly. Its better to increase weight in ur each sets. Like if you are doing dumbell press starts with 5 kg or less than increase it in 2nd set of dumbell press bt make sure u r able to perform all this like not making too much stress upon urself or not getting so easy to be done.

[@mahagillani5838]

pehle din weight kitna uthana hota ha pls ye b bata den ladies k liye

[@supriyasingh1982]

You are superb brother...watching ur all vedio, perfectly explained with entertainment.hahaa

[@priyanka1875]

Oh God!!!! I love the way you speak...pushup Kar rahe ho ya matha teek rahe ho😂😂 Too good...love to watch your videos...vey informative n hilarious too

[@milangamingff6644]

Great video sir👌👌

[@safakhan6147]

Thanks you so much sunny ji

[@shantajain6623]

I did cycle 1 for 4 weeks along with 1400 calorie diet and lost 3.5kgs. I will do it for 2 more weeks and then move on to cycle 2. Thank you so much sunny bhai for this. It has really helped and guided me a lot. I am worried what will I do after 6 weeks of cycle 2.

[@harmangill5972]

Shanta Jain - repeat cycle 1 again with more reps

[@abeehashoaib7853]

Hi apnay 1st cycle 3 baar follow kiun kara i mean essay nae kar saktey kay cycle one then two then one?

[@JackieShroffFan]

Thank you sunny bhai 😇

[@shivanivirwal]

Is there any alternative exercise for chest press machine as I don't have it in my gym. Online I tried searching they showed chest press on bench which is your next exercise itself . Please confirm which one to do if machine is not there in gym.

[@safakhan6147]

Sunny ji arms toning ki Bahut acchi video banayea thanks youuuuuuuuuu😋😋😋😋😋🙏

[@hemapanjabi3233]

Can i follow this for weight gaining as well ?

[@cookingwithme27]

Sir.. Yr videos r awesome👍👌👌.... But....yr video For gym going person.... Pls make same video for those who r not going to gym....

[@sulekhasharma8586]

Are these exerciser to be done in d sequence in which u hv shown

[@khushboosaini7803]

Tysm Sir😊

[@baljitkaur6675]

Very nice thx Sir 🙏🙏🙏

[@neelampaliwal9932]

Ye first exercise with dumbells bhi kar sakte hy kya chest pressing exercise

[@riztuba3053]

Hello sunny bhaiya....am 5 ft 3 inch....wana gain weight because am only 45 kgs...I look too lean ....so please help me with the series and diet plan for weight gqin

[@suryajain117]

Helo sir... Wednesday, Friday n Saturday..kya kerna hai cardio or abs?

[@Glamhealth_with_Naushaba]

Good exercises

[@ifzacheema3500]

I jus click the videos of channel "my bollywood body" like the video and listn sunny bhai ki punjabi 😗😙😙😚😚😚

[@nadiaarzoo8846]

Good work

[@sukhimilimajuli1601]

My name also Sukhi.. Nice video 👌👌👌👌👌👌👌

[@artinishad549]

Plz tell me what should be weight for dumbbell press

[@samadritadas5860]

do you have something for teens.....who wanna exercise at home

[@riztuba3053]

Workout video banaye pls for weight gain

[@jensysunny1261]

On the 3rd round, muscles are shivering.. and not able to do push up..why its happening and how can I get rid of this

[@sarwarkhan7710]

You are too good bhai

[@allaboutnurses5517]

sir you should tell the purpose of doing every exercise please like m skinny n i dnt wanna loose fat from chest i wanna enhance

[@aishwaryaravindra6102]

Sir is treadmill useful for weight loss

[@anshutiwary8542]

Plzz Calves ke liye kuch bataye plzz humble request

[@maryamrathore9953]

I have no chest press machine.. so what can i do in replacement???

[@trushapatel4171]

Nice video bro

[@neha_mauryaa]

Sir chest increasing ke liye koi home workout btaiye

[@pritishukla4094]

I like all exercise . I do. I go to gym but would like to know after doing this gym weight program se ladies m muscle to nahi bnte 😒 weight km hi hota hai k muscle bante hai plz reply.

[@aditimukherjee2135]

Sir in exercise se loose skin tight hogi after weight loss

[@kajaljha5580]

Hii sir nice video Mai jym jati h but beely kam karne ka best exercise kya h plz rply

[@juhitadesai7381]

Plz sir Aap ek video aisa banaye... Dumbbells workout name n equipment name.. For ladeis... Aur ek gym workout routine chart.. Back workout day main konse equipment n konse dumbbells karne hai.. Main gym main jyati hu.. Ek din back workout, ek din shoulder, chest, legs aise lete hai... Bt trainer jyada dhyan Nahi dete..

[@dipalimahajan8585]

Hii sir mujhe 1st days se aage ki wark out roj batyege Kya sir

[@ammmalik2133]

Sir m ek mhine se gym kr rhi hu...pr mera weight km hi ho rha..ulta km hone jgh 2.5 kg bd gya h weight...muje thyroid ki starting stage h..or pcos or pcod or overy me cyst or fybroid ko khtm ya km krne k lie b koi exercise bta dijiye plz....plz isk lie b koi exercise btaye ki weight loose ho jaye

[@shrutitripathi9802]

are these exercise helpful for weight gain ?

[@muhammadramzanrj7422]

very good suki g

[@kajaljha5580]

Mai 3 set krti hu 4 set jaruri h krna ya normly 3 set kr shakte h plzz rply

[@dobariyashailesh6129]

Hello sir. Weight gain krna chati hu .uskeliye daily exercise btaona

[@pb7904]

Chest press machine se chest fat kaam karneke liye kitna weight lekar kare.. pls bataiyee

[@jyothihegde486]

Hi sir bohut acchI video ha

[@honeybeautymake-uptutorial690]

Thanq

[@mitalikalita1001]

Sukhi ji's transformation is awesome...she s looking so gud...

[@mohammadmamoonalukozai9776]

mitali kalita . Sukhi ji ko to soka deya hehehehe 😂😂

[@SunFlower-wx8do]

Hi bro H r u bro? Bro pls muje Abdominal ki excerize bata de Mai gym bi jati ho but weight kam nahi ho raha Abdominal bi ha

[@sameenatabassum8455]

Hello sir my gym me New trainer hun tho daily workouts Kay dun aap plz daily bataye plZ sir I request u

[@abhishekjaiswal2641]

Plz continue after cycle 2...

[@anukhalil8955]

Best

[@zahidkhan-zf9sx]

sir chest km karne ki excessiz bataye home pe

[@chetnasadhwani7375]

Sir weight kitna lena h dumbal ka ..pls reply

[@HussainAli-zv9vr]

Can u plz tell me butterfly machine for reduce chest?

[@amrutakashikar6028]

could you please tell the back should be arched or not in dumbell press and flat dumbbell press??

[@nikhil6493]

Amruta Kashikar Yes it should be arched

[@shahidjutt7814]

Nice

[@priyankaaggarwal2157]

good video sir fat badhane ke liye hogi koi video

[@manjusiva7280]

nice

[@Abhishekjha-ne4ev]

waw nice video

[@dr.preetisingh2011]

Sir i dnt go gym i m 27 ...n mere arms n forearm bot thin h compare to my body n i hv some fatty belly ..i want to make them healthy ...kindly suggest me some tips for to make my arms strong n healthy n to reduce my belly'sfat

[@foodwithmood9924]

Salam pls koe effective excercise batain Chest barhany K liya. Pls reply

[@anamshaikh5747]

which gym is this

[@cutegirl-qd3bl]

Sir hamre gym me koi trenar nai hai.. Main ap ka he video dekh ke karugi ab

[@ammmalik2133]

Sagging ko dur krne or Chest lift or tightness k lie koi exercise bta so girls k lie

[@rafizasait6432]

Super

[@shazuish]

Plz make a video on mixed work out when out station........or on a trip

[@interestingvideos3826]

Dentist Shahzeb its called cross fit exercise

[@saimaayan5702]

Hii sunny sir bohut acchi video h plz hips silm krne ki koi exercise batye

[@interestingvideos3826]

saima Ayan Do squats and sit ups almost 100 on one go

[@pakistanzindabadpak9067]

saima Ayan learn aerobics.. and after aerobics do some legs excecise in gym..

[@vibhagoenka9130]

saima A

[@anuradhasable5911]

Nice video. ..thx

[@royalbhardwaj1434]

Gujratividio

[@royalbhardwaj1434]

Ad to get

[@jagdeepkharbanda3373]

Sunny ji weight reduce Karna ha.. Dumbles da weight kina Lana ha

[@naylatamoor7064]

2 ya 3 exercise ka elva jo be exercise ap na bati wo gym ma karna Wali ha. Plz ap gar ma rah ka wight loss karna Wali exercise Batya Kara.

[@saadbinhammad4326]

Jo ladies gym nahe ja sakti wo ghar pr te exercises kase kare plz reply

[@KamranKhan-we8ll]

I like ur shows so much

[@Anna-nw3ox]

Please tell me how to get rid out of neck back fat

[@hemlatasanoriya5468]

Hello sir. How to the lose under armpit fat burning