Guided Home Workout for Men and Women | BeerBiceps Fitness

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Workout Coaching : • Chest Workout For Begi...
Weight Loss Science : • BB Summer - Free & Gui...
Workout Plan :
- You can do this workout everyday. If you feel like your body needs rest (if you're too sore, take a break)
- Take 30 secs - 1:30 mins between sets.
- Combine this workout regime with a bit of daily cardio for rapid fat loss
- All sets should only go up to 80% of failure (till you feel a burn but NOT a burnout.)
1) Legs
Squat :
2 Sets Free Body, 2 Sets weighted with light weights
OR
2 Sets Light Weight, 2 Sets Medium Weight
OR
2 Sets Light, 2 Sets Medium, 2 sets heavy
2)Back :
4 sets Pull ups
OR
ONE ARM ROW : 2 sets light, 2 sets heavy
3)Chest
4 sets Push ups (If possible, do it with a bag)
OR
Dumbbell Press
2 sets light, 2 sets heavy
4)Shoulder
4 sets overhead press
OR
Lateral raise : 2 sets light, 2 sets heavy
5)Biceps :
4 sets bicep curls
6)Triceps
4 sets Tricep dips
OR
French Press (2 sets light, 2 sets heavy)
7)Core
3 sets crunches, 3 sets leg raises
Its. Finally. Here.
The BeerBiceps free of cost training plan for fat loss, through a HOME WORKOUT. This home workout plan is for both men & women who don't have enough time for the gym and want to execute their fat loss journey in their house. This workout does involve the use of dumbbells but if you dont have dumbbells available at home, you can choose to do a free body + bag workout. Watch the video to find out more. The ultimate detailed exercise plan to lose weight. If weight loss is your goal, you NEED to take up resistance training to hasten your journey. Even if you're a beginner, I've gone over the detailed form of all the exercises involved. So hit play and if it helped you, make sure you give it a thumbs up!
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BeerBiceps - KZbin's first India specific fitness and food channel
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[@pavanlokesh4820]

1. Legs 3:00 A. Squat 3:06 2. Back 7:00 A. Pull ups 7:01 B. One arm row 7:09 3. Chest 8:51 A. Push up 8:55 B. Dumbbell press 9:15 4. Shoulder 9:45 A. Overhead Press 9:55 B. Lateral raise 10:37 5. Biceps 11:59 6. Triceps 12:24 A. Tricep dips 12:27 B. French press 12:50 7. Core 13:34 A. Crunch 13:42 B. Leg raises 14:06

[@saarthakbansal5446]

How much is a set? Quantity of a set ?

[@prathameshshenoy07]

Till ur 80% of failure.. Around 12-15 reps

[@chilledbrood7510]

@@saarthakbansal5446 that's completely onto you.....

[@I_Am_Mayank24]

thanks bhai

[@priyanshujain5597]

Thanks a lot for saving my time

[@AyushGoelYT]

Perfect use of my engineering books

[@harshaldhotre2816]

😂😂😂

[@abhishekrgowda8679]

😂😂😂

[@pramodmahajan1917]

Bro but we have online classes 😂😂😂

[@zaibaafreen6069]

😂😂

[@v.glayasree2275]

In my case rd sharma lol 😂😂😂😂

[@abhijayverma4700]

2:03 Now I can atleast make use of RD Sharma 😌😌

[@ronakbhadarka3328]

No the dc Pandey's 5 volumes Or cengage😂🔫

[@samemmanuel9537]

Ml Aggarwal s the best

[@missbliss3562]

What about pradeep's chemistry or sl arora🤭

[@siddharthsaini5377]

🤣 me tooo

[@Priya-ow8jw]

@@samemmanuel9537 worst book i have bought

[@bharathrangaraju]

Bro u r ruining the gym's income..😂😂 Seriously a grt thx

[@simantanath8694]

I literally lost 10kg with the help of this workout within 2 months❤️❤️.... Thank you Ranveer Aka beer biceps 💞🇮🇳

[@randomking2449]

Can you tell us what split did you follow and what type of cardio did you do?

[@nishaw1756]

what type of cardio ?

[@preronabasu2417]

I don't think , losing 10kgs within 2 months is safe and healthy ... I really don't think so ! I would recommend you to consult your dr

[@Naveen-iu7eu]

How can you burn 1200 calories per day? Just by excercising that seems unreal

[@ritom88]

Prerona Basu banda fek raha h views k liye

[@priyapandurangi]

I really like such full body workouts. This is what I mostly do at the gym. Hit all the muscles for weight training and medium to high intensity cardio for 20 minutes. Great work BeerBiceps team! You guys rock!

[@punithajegathesan3490]

I have zero motivation to start a workout? And I have few questions When people around you eat carbs and don't follow a diet plan and eating unhealthy and you get tempted to eat like them but they don't get fat, but you do... What should I do in such situations? Make a video on following a discipline routine? 💪❣️

[@LEARNTHINKGROW1087]

see many things also depends on genetics. nd god has given everyone something different. don’t compare with anyone

[@Rawstrength666]

tell a workout with resistance band its cheap than dumbells and we can hit almost every part of our body through it.... please like guys so he can se

[@julieatlife1924]

I agree.

[@michaelreyes3653]

This blog post will teach you how to lose weight fast: HootFat.com I lost over 5 pounds in the past week with this method.

[@ron_ron9024]

I agree

[@smitabhumij792]

Thank you ranveer♥️with the help of this, I have lost 12 kgs in 6 months😁(I know some people think its very slow, but in case of myself, it took time but it worked. I am healthy now, almost got rid of all problems related to menstrual cycle). thank you once again ranveer. Love to u♥️♥️

[@kavitashah6479]

Its a perfect speed..... Healthy way to loose weight... Keep it up...

[@rushikeshdhoran2280]

Thank you so much. After following your home workout series I lost 9 kgs of weight. But after that achievement I stopped working out and again I put on that weight. Now I am starting again with this home workout series ! Hope to make exercise as a part of life and not only as a part time habit just for sake of fat loss.

[@yuvashakthirajsoundararaja2454]

In how much time did you lose 9kgs?

[@rushikeshdhoran2280]

@@yuvashakthirajsoundararaja2454 It took me 6 months

[@shashwattripathi6676]

@@rushikeshdhoran2280 🥲🥲

[@aditishrivastava6290]

please make more such weight training videos for women at home to tone up muscles and lose weight. im so inspired by your videos and you completely changed my mindset about weight training. we need more such content. gyms are closed so this is so damn helpful.

[@gp8424]

I have completed a month with this cardio + strength . Feeling happy n motivated ☺️☺️☺️☺️

[@karangupta6214]

Goldy Pandit hows the result.

[@Rohitkumar-wr5he]

Quarantine time me Dekh rha hun 😂

[@jahangeermangi5088]

miss quarantine days

[@pritikaprasad7003]

tysm ranveer ! i'm just starting college and i only know how much i needed this ! thanks a ton

[@devilkun956]

Now I can proudly use my 11th books😎😎😂😂

[@nikitasarkar9485]

On it brother

[@asdomain4503]

Brother... You are legend, keep going... Your hardwork can be clearly seen in ur videos

[@mugdhasathe2389]

Ranveer I seriously want to thank you soooo much! I have just started with this weights workout, it's been only a week, but I feel a drastic change in my energy level throughout the day, I guess the dopamine from exercising gets me going! Again thanks a tonne for showing this workout!

[@AnujAnand22110]

Did it benefit you

[@MFawad-xy4si]

Mann u the Champ...uve explained in such awesome details and precautions. I literally follow it like everyday of my workout. Thumbs up to U man!

[@akshithr12L]

I was 75, now I'm 65.. I love you bro❤️

[@uthiragopalsriram5439]

By which exercise u did it can u pls tell me

[@akshithr12L]

@@uthiragopalsriram5439 if you want to just lose weight and get slim, you should do cardio exercises.. 30 min everyday, but if you want a ripped body, you need to do weights, and resistance training.. I did cardio..

[@Sahib0_0]

@@akshithr12L Hello bro. I don't go to gym. Can resistance band work if I want to do resistance training

[@akshithr12L]

@@Sahib0_0 never used them..so i dont know😅

[@akshithr12L]

@@Sahib0_0 resistance bands isnt resistance training.. training with weights, etc is called resistance training

[@donteventrry]

Thank you Ranveer!!! This is the exact workout series I was expecting from Beer Biceps. My goal is to make my mom lose weight through this home workout. I am aware of what kind of food to avoid in order to lose weight. But please make a video on meal plan for women. Thank you! ☺

[@aayushchhabria6096]

You can do a gym tour....elaborating use of equipments present there. Good work man.

[@Atufa_Raqshee]

Wow,this guy is Gem fa us.he understand & put out everything according to our need

[@zeono6276]

Me: (hears beer biceps saying workout using School bag with heavy books) Me: I guess the WEIGHT OF KNOWLEDGE can turn you into a fit person.

[@jaisuryabanerjee]

I looked at a lot of different sources, none done so well with all that we need in 1 video. Thanks Raveer.

[@rhythmlearningstudio]

Just ordered dumbles after watching ur video, will get back to u after a month 🤘🏼also taken that 40 days challenge not to eat a single bite of sugar 🤘🏼Thanks a lot for this motivation. Keep rocking 👉🏼🌹

[@vidhyotmanigam3765]

So... what's the result?

[@hokageraj9267]

Result batao bro

[@chorrrrrr123]

what were the results

[@MysticalFeelings223]

Hi Sir, I am a beginner and slowly going to follow this because have no idea of weight training etc.but am going t o educate myself through ur videos.Thank you so much.god bless

[@knottyhippooo]

starting this workout plan today :) :) will get back after a month to let you know the results.

[@fathimacandi2130]

KNOTTY HIPPOOO yo what are the results? 😃

[@knottyhippooo]

i haven't checked my weight. but I definitely feel leaner. lost few inches and my strength has improved :) along with this i also tried to go walking when i could. thrice a week.

[@krishhari4883]

wats the result ?

[@rohitsinghdeo7589]

Results???

[@zionfernandes9649]

KNOTTY HIPPOOO yes please share the results

[@shobanaks]

Oh man you are doing a great job , the way u explain is so clear and hats off to ur English u speak in a way that all can understand.Thanks for this video am going to do this from today

[@DishantBoora]

I just realized by ur video that I was doing squats in wrong way...thank you for the video

[@Rishhluhar]

Hey.. I am 21 and have no time for opening and using any social media.. but I have just started using KZbin just to see your videos.. You Rockk! Cheers

[@debojitbhattacharjee879]

Looking for an effective home workout since a very long time and here it is.. Thank u so much brother..

[@raj72sand75]

Wow and wonderful. Very well explained. I am going to start this today. I am assuming a set is 1 movement. Thank you for your very informative and motivating videos! For the women videos, guess age is not a factor right? Planning to start off for me and my mother. God bless.

[@mathumithaars82]

I'm trying this from today.. Even bought 2 KGS dumblells.Thanku for your easy tutoring

[@brandenwesthoff365]

So ive finally decided i was tired of being fat and i do have a gym membership that i mostly do cardio i have some dumbbells at home but this video was so helpful and i really like how you presented how to do the work outs every one else says to go to burn then do 2 more but this is definitely going to help me change my whole life thank you so much gonna share this on facebook aswell

[@kunalthakur2803]

How has the journey been?

[@thisisruchihere]

Ur explaining term is too good

[@cazezephe4526]

Starting this today , will tell results after 1 month currently i am 95 kg

[@HarrshitThakkarr]

Same i started 2 days back its been a month you are doing any results?

[@cazezephe4526]

@@HarrshitThakkarr yess it’s effective but only if you do cardio 5 to 6 days a week empty stomach in morning. So cardio + this exercise will easily help you lose 5 kgs in 1 month. I am 90 kgs now and still continuing this.

[@HarrshitThakkarr]

@@cazezephe4526 nice keep up bro I joined gym 2 days back now

[@cazezephe4526]

Cool bro keep going!!

[@ramaagnihotri1657]

I am in love with this channel man🔥 just love it! I already feel lighter 🤣

[@theoriginalawesomeglowsome7712]

Hi Ranveer! I love all your videos! I just discovered your channel and I'm sending specific videos again and again to my parents so they will be better schooled in fitness!! Please can you do a video on an arm circuit for flabby arms!!!

[@Shubhkamna-12nidhi]

5 yrs ago i watched this video nd transformed my body for my college...today again i m in a bad shape i saw many videos but once again i decided to follow ranveer.. i dont know how it will work now at that time i was 90 but 18yrs old today i m 100 and 24yrs old😅

[@scientificallysatvik1650]

Oh man this is the far best home exercise video I have seen. Tips r great nd Genuine. Very helpful. I love this bag idea very nice.

[@abhikkashyap]

bro without any offence, I think the push-ups you did were wrong. Your head was facing down and making contact with the floor first. To my knowledge for a proper push-up, one's head/face should be facing forward and parallel to the surface or floor and the chest should be almost kissing the floor. feel free to correct me if I'm wrong!

[@ramnathawat4083]

the head actually doesn't matter much its only about personal preference.

[@aishwaryavaidya2710]

this is soo cool. so so.helpfull❤ Thanks Ranveer❤ lots of love..you're doing a great job dude

[@yusrairfan7622]

Aishwarya Vaidya results ?

[@pravinakumar8297]

Since a few days I am watching your videos, started intermittent fasting, thank you so much, please make some easy exercise videos for 50 plus people, i am 54 years old and trying to lose weight

[@techie_trails]

@BeerBiceps bro, I am a big fan of yours, it's a great fix for working guys. but It will be good if you can tell us the specific workout for Mon-Fri or else we'll be performing the full body exercises every day.

[@angelinashomemadeherbals9828]

Hi, I will try the pushups workout only as I am a beginner and new to all of this. I might later on try resistance training..

[@Regina-in4ii]

I just love the way you speak♥️

[@ConquerorDj]

Thanks for giving alternative as i was thinking same how could i do exercise when i don't have dumbbells

[@deepikabharath1269]

Very nice guide for beginners. Thanks bro❤❤

[@jamjam6453]

Return of the legend !!! ;)

[@nidhipgupta4462]

For crunches make sure you don't lift your head up first but your whole upper torso together, do not lift your whole back. Also when you get used to this routine then increase the weight by like half a kg MAX, go very slowly. Don't get overconfident when you get your first newbie gain after Doms. Also before the workout drink a cup of 4 times strong coffee and after workout do foam rolling in order to make sure you don't feel Doms as much as i did.

[@vishwaa84]

this is the first video I have watched of URS n instantly subscribed to ur channel.

[@AayushPatel-gc3fw]

Was looking for this video for months and months, complete ✅✅✅

[@harsh8562]

Are you getting any result

[@AayushPatel-gc3fw]

@@harsh8562 actually I did know some basic exercises before, and learnt some new from this video, I am very skinny, so my goal is to gain wait first, I by continuing doing this exercises for around 5 weeks, I gained like 4.5 kgs, so The answer is Yess it worked for me. And I didn't taken any suppliment too, just grams, sattu, more eating was enough.

[@ayushsaraswal3941]

The best homework video man I have seen many but this the best the points he has said is best n true to clears all the duts

[@riyankachakraborty7377]

School bag idea is a good idea 👍

[@dishagada95]

Finally!! 😍😍 could you pls help with tips and exercises for losing stomach fat for girls with hypothyroid! 🙈 it would be a great help!

[@pranikbare]

yeah

[@ShubhamGupta-wy2mv]

Watch his videos about what to eat what not to

[@shraddhathakker2834]

Hey these home workouts are really helping me out and i'm looking for some more science and knowledge and workouts and all this. Please put more home workouts naa. Btw Ly.

[@tinimehta7549]

You are amazing .I really appreciate you and truly inspire by you

[@umangmishra5614]

Broo thank you soooo much I was doing squats wrong this whole time and it messed up my knee .so I stopped..now I tried ur method and it worked like a charm ...Thank u so much

[@chetannarang56]

umang mishra If you want to know the right way to squat, please visit channels like Alan Thrall's or Elliott Hulse's or Mark Rippetoe's and search for "how to squat". Just an advice.

[@mainhuaadya3224]

Thank you for talking about us (women)too

[@mdHossain-oe1tg]

Workout about stomach specially.... Plz make a video

[@mdHossain-oe1tg]

Workout such a details discussion... . First time i have ever seen such a helpful video.... Awesome 😍😍

[@Notknown-c9c]

Thanks beerbiceps your very kind ❤

[@bapuparte7344]

Hush.....Thanks bhaiya to solve our problems

[@mohitbaweja4328]

the most helpful channel ever 🙏 you're making life easier and better everyday #BeerBiceps

[@chazrcampos981]

Yess i discovered the same thing in school to use a schoolbag 😍

[@Beckys1789]

how many reps are in one set? for this particular workout plan?

[@GossipCorner8]

14 or 16

[@tanveer3939]

It depends on you! 80% of your failure

[@rajendrapatel8159]

so finally here I am for which waiting so damn long! love beerbiceps 💞

[@nandanisingh4679]

Thanks will try it..😇

[@thetitan4437]

How to propose a girl: 4:48...lol

[@icydeath1993]

Hasna tha kya

[@mrtricks4799]

hey ranveer ... I m in 10th grade and u newest subscriber and ur newest fan keep gng ... u r AWESOME

[@jugalsingh2010]

The best video i have ever seen about home workout thanks raveer 👍👍👍👍👍👍

[@mubeenahmedali]

New Subscriber. Went on watching your videos in a chain of all suggestions. Please make a video on everything about burpees.

[@nikitachakraborty]

Hi dear m a big fan of u … shall I do Biceps And triceps one day and shoulder and just one day please let me know . ❤️

[@RajeshMenontechnospirituality]

God Bless You. Very informative video. 👍

[@manish-mk]

Wow...!! That was really awesome. Thank You so much I am going to start this from tomorrow

[@SharathKumar-td5wz]

Feeling really Good to have you back with workout videos # Keep Rocking RAMBO..!!! 😎

[@roopa2904]

love you man feel like watching your video everyday

[@skssc]

Another great video. Thanks.. Can you please do a video on Men's arm/chest hair removal? Should it be done? What are the options? Razor / creams? Especially for body builders. Cheers! 🍻

[@rajendrapatel8159]

Shishir Kumar also of public hair🙄😳

[@kalpanapatel2190]

Finally !! Thank you so much Beer biceps!! ..

[@suchiiii00009]

Hi Ranveer this video is really very useful one.Can u please suggest exercises for knee issues like early osteoarthritis.It will be nice of you.Thank you.

[@priti6655]

Thank for ur guidance for home strength training...I was really searching for this type of vedio... thanks sir

[@priti6655]

Really have no time to go gym...in home I can do these work out... thank you so much

[@gouripatil2992]

Thank you so much brother!!

[@wasimasadia4887]

Thank you..I was eagerly waiting for this..all ur fitness vids are awesome..those really hlpd me a lot in achieving my weightloss goal.. love from Bangladesh. :)

[@acirawmorph4323]

amazing video. thanks for the workout plan. really helps.

[@akiraagnihotri8405]

thanks ranveer ....u saved my money....the gym i hit daily ....charges a PT of about 9000/month that is too much😊

[@stellapaul9480]

@BeerBiceps could you please make a video for fitness beginners who work in night shifts? I find it very challenging working in odd hours to cope up with a fitness routine

[@alamsiddiqui1587]

Hey bro good morning I am very thin bro So can i go for your home workout series As it is for fat loss. And can you please tell how to work for hand wrist to increase its width with or without dumbell. I really love your videos, the knowledge depth you have for fitness, and the most interesting and want to here is your english love it... 🤗 Thanks bro 😘

[@NickZeek1WD]

Thanks Ranveer! This is a very useful video. 😊👌🏻

[@sunilkeskar3795]

Please suggest excersices for seniors

[@rahulshukla9526]

please add a video regarding exercise to reduce Side belly fat.

[@vimalsinghbisht6951]

Watching it in 2020 quarantine

[@Sydb79]

can you do a video of workouts for people with herniated discs or back problems? I know there are physios who help but, a practical guide can help as it could also be useful for people with sedentary lifestyles.

[@tanvijain5800]

Hey Ranveer! I have been suffering from cervical spondylosis which is basically being a burden on my neck and shoulders since almost two years. I am not able to do weight pulls or put stress on my shoulder and neck using dumbbells and exercises which include such stress. Please tell me some solution for this and I am inspired by your videos alot. Thank you❤

[@aakankhsarai1440]

plzzz make weight loss plan / strategy for post pregnancy . i gained 20 kg Nd now tried control diet Nd do cardio 5times a week but still i don't find any change . plzzz plzzz make full video regarding post pregnancy

[@kanujgoyalom]

Hi Ranveer. Can you make video explaining "METABOLISM" and how to fix slow or Fast both of them. As I have been doing Gym and diet from quite long time and now progress has been stopped. And as you say fitness should be on long term basis. Regards

[@ruchitaraiya5178]

Thanks

[@bijithab.558]

love your shirt! when are we going to see BeerBiceps merch?

[@steffiroseprasad6051]

thanks beerbiceps. Much love..

[@soupornomukherjee1985]

Really happy to have subscriber to you. Keep up the good work bro. 👍

[@harshrajani1696]

hey ranveer there was my sugeestion that why can't we add the plank in the core workout that can even help us to make our core more strong.And also thanks for the video loved it and thank u very much.