About The Physique Gym, Gillco Valley, Kharar

Sukhwinder believes that fitness is not just a theoretical science but requires hands-on experience, on and off the gym floor to understand unique fitness requirements for various individuals.

Sukhwinder Singh is one of the leading physical fitness and weight loss expert in Kharar, Mohali since 1992. Sukhwinder is the owner & founder of state-of-the-art personal training center, which focuses on customized fitness routines with a complete focus on individual lifestyle management under the brand 'The Physique Gym'. The Physique Gym is located in Gillco Valley, Kharar and is spread over 2000 square feet.

Always at the cutting edge of fitness and nutrition, his holistic approach to training, wellness & fat loss has made him one of the most sought-after health professionals in Punjab.

In The Physique Gym, we recognizes individuality and the importance of customization for Nutrition as well as Fitness Training. We address individual goals, factor in lifestyle as well as physical limitations toward achieving the final goal. We  guide you through custom made programs that surpass all levels of existing industry standards to get you closer to your fitness goals.

Services include Physical Fitness, Cardio, Weight Loss, Body Building and Personal Training.

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140 KG squat 5 reps: Videos at The Physique Gym

140 KG squat 5 reps

            

Learning how to squat properly is one of the most fundamental places to start if you're trying to make pain free gains in your legs. Proper squat form requires that you keep your head up, back angled slightly forward but straight, knees traveling outward as you descend, elbows tucked and chest out. Even with all of these tips and cues on how to squat properly, there is one major squat flaw that is still commonly performed.

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Chest Exercise - Barbell Bench Press

1.   Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in
     the middle of the movement between the forearms and the upper arms), lift the bar from the
     rack and hold it straight over you with your arms locked. This will be your starting position.

2.   From the starting position, breathe in and begin coming down slowly until the bar touches your
     middle chest.

3.   After a brief pause, push the bar back to the starting position as you breathe out. Focus on
     pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the
     contracted position at the top of the motion, hold for a second and then start coming down
     slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.

4.   Repeat the movement for the prescribed amount of repetitions.

5.   When you are done, place the bar back in the rack.

Caution:

If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.

Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else.

Don't bounce the weight off your chest. You should be in full control of the barbell at all times.

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Super Intense Training for Muscle gain

This is a SUPER INTENSE TRAINING and uses multiple exercises, and sets. If you haven't been training for any longer than 1 year, this weight lifting routine may be too much for you. Please see, beginner and intermediate workout plan. This is a 6 weeks training routine.

Details coming soon.

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WOMEN - Workout Plan for Advanced - Define and Strength

If you are wondering how many repetitions to do of each exercise that depends on your goals. If you want to increase your cardiovascular levels aim for 14-16, if you are wanting to lose fat aim for 12-14and if you want to gain muscle aim for 8-10. This is 6-8 weeks advanced program

Details coming soon.

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