OS Gym

OS Gym An ideal place to understand your body composition. JOIN US and achieve the best version of you. Why

special timing for girls under guidance 5-8 morning and 4-6 evening.

SHOULDER AND TRAPS WORKOUTWARM UP 5-10 minutes of mobility routine Scorpion stretch: 30 sec High plank to mountain: 30 s...
06/05/2026

SHOULDER AND TRAPS WORKOUT

WARM UP 5-10 minutes of mobility routine Scorpion stretch: 30 sec High plank to mountain: 30 sec World greatest stretch: 30 sec 3 Rounds Deadhang – failure Russian twist- failure for 30 sec Leg throughs – failure for 30 sec WORKOUT Seated BB shoulder press( hold up for 4 counts in Drop sets)– 12D8,10D8,8D8 Cable shoulder press(start from the same weight you left above): 4×8…...

WARM UP 5-10 minutes of mobility routine Scorpion stretch: 30 sec High plank to mountain: 30 sec World greatest stretch: 30 sec 3 Rounds Deadhang – failure Russian twist- failure for 30 sec Leg thr…

BACK AND BICEPS WORKOUTWARM UP 5-10 mins mobility routine Scorpion stretch – 20 Child pose to cobra -10 World greatest s...
05/05/2026

BACK AND BICEPS WORKOUT

WARM UP 5-10 mins mobility routine Scorpion stretch – 20 Child pose to cobra -10 World greatest stretch -10 3 Rounds Russian twist-failure Hanging leg raises -failure Lower Back extension- failure WORKOUT V-grip cable row( full range and hold at stretch)- 12D8,10D8,8D8 Single arm DB row: 4x8 Neutral grip Dead hang/Straight arm pull down (hold up for 6 counts): Failure/12, failure/10, Failure/8, Failure/8…...

WARM UP 5-10 mins mobility routine Scorpion stretch – 20 Child pose to cobra -10 World greatest stretch -10 3 Rounds Russian twist-failure Hanging leg raises -failure Lower Back extension- failure…

CHEST AND TRICEPS WORKOUTWARM UP 5-10 minutes mobility routine Cobra to child pose Scorpion stretch World famous stretch...
04/05/2026

CHEST AND TRICEPS WORKOUT

WARM UP 5-10 minutes mobility routine Cobra to child pose Scorpion stretch World famous stretch 3 Rounds Reverse grip BB shoulder press- failure Ceiling crunches- failure Bent over rear delt fly- failure WORKOUT BB flat bench press: 12D8, 10D8, 8D8 BB floor press (at 65-80% of 1RM): 5×3 Decline cable fly( hold down for 4 counts): 3xfailure Incline DB chest press ( hold up for 4 counts): 12,10,8,8…...

WARM UP 5-10 minutes mobility routine Cobra to child pose Scorpion stretch World famous stretch 3 Rounds Reverse grip BB shoulder press- failure Ceiling crunches- failure Bent over rear delt fly- f…

SHOULDER AND TRAPS WORKOUTWARM UP 5-10 minutes of mobility routine Scorpion stretch: 30 sec High plank to mountain: 30 s...
22/04/2026

SHOULDER AND TRAPS WORKOUT

WARM UP 5-10 minutes of mobility routine Scorpion stretch: 30 sec High plank to mountain: 30 sec World greatest stretch: 30 sec 3 Rounds Deadhang – failure Russian twist- failure for 30 sec Leg throughs – failure for 30 sec WORKOUT Seated BB shoulder press( hold up for 4 counts)– 12,10,8,8 Alt. Cable shoulder press: 4×8 each side Chest supported BB front raise/DB crossbody front raise : 3×10/10…...

WARM UP 5-10 minutes of mobility routine Scorpion stretch: 30 sec High plank to mountain: 30 sec World greatest stretch: 30 sec 3 Rounds Deadhang – failure Russian twist- failure for 30 sec Leg thr…

Legs(squats) and BACK WORKOUTWARM UP 5-10 mobility routine Scorpion stretch Child’s pose to cobra World’s greatest stret...
18/04/2026

Legs(squats) and BACK WORKOUT

WARM UP 5-10 mobility routine Scorpion stretch Child’s pose to cobra World’s greatest stretch Hamstring stretch 3 Rounds Chair sit – 30 sec Jump squats – 15 Walking lunges – 20 WORKOUT BB Back squats (60-70% of 1RM)– 5x4 Leg Extension (hold up for 6 counts): 3×15 DB heel elevated Goblet squats (feet touching and hold down for 4 counts): ...

WARM UP 5-10 mobility routine Scorpion stretch Child’s pose to cobra World’s greatest stretch Hamstring stretch 3 Rounds Chair sit – 30 sec Jump squats – 15 Walking lunges – 20 WORKOUT BB Back squa…

LEG(DEADLIFT) AND CHEST WORKOUTWARM UP 5-10 mins mobility routine Scorpion stretch Child pose to cobra Hamstring stretch...
16/04/2026

LEG(DEADLIFT) AND CHEST WORKOUT

WARM UP 5-10 mins mobility routine Scorpion stretch Child pose to cobra Hamstring stretch 3 Rounds Air squats -30 sec Glute bridge – 30 sec Plank -30 sec WORKOUT Deadlift (60-70% of 1RM): 5x6 Hamstring curl(hold down for 4 counts)/ DB stiff deadlift: 3x failure/8 DB hamstring curls (go down with 4 counts & hold for 4 counts)): 3x 12…...

WARM UP 5-10 mins mobility routine Scorpion stretch Child pose to cobra Hamstring stretch 3 Rounds Air squats -30 sec Glute bridge – 30 sec Plank -30 sec WORKOUT Deadlift (60-70% of 1RM): 5×6 …

BACK AND BICEPS WORKOUTWARM UP 5-10 mins mobility routine Scorpion stretch – 20 Child pose to cobra -10 World greatest s...
14/04/2026

BACK AND BICEPS WORKOUT

WARM UP 5-10 mins mobility routine Scorpion stretch – 20 Child pose to cobra -10 World greatest stretch -10 3 Rounds Russian twist-failure Hanging leg raises -failure Lower Back extension- failure WORKOUT Single arm DB row( hold at stretch)- 12,10,8,8 straight arm pull down (hold up for 6 counts)-4×12 Neutral grip DeadHang/ V-Grip Lats Pull Down(Hold Down for 4 counts): Failure/12, failure/10, Failure/8, Failure/8 lats pull down:5×8 Overhead Cable Biceps Curl Concentration hammer curl/ Reverse BB wrist curl-5×8/20

WARM UP 5-10 mins mobility routine Scorpion stretch – 20 Child pose to cobra -10 World greatest stretch -10 3 Rounds Russian  twist-failure Hanging leg raises -failure Lower Back extension- fa…

CHEST AND TRICEPS WORKOUTWARM UP 5-10 minutes mobility routine Cobra to child pose Scorpion stretch World famous stretch...
14/04/2026

CHEST AND TRICEPS WORKOUT

WARM UP 5-10 minutes mobility routine Cobra to child pose Scorpion stretch World famous stretch 3 Rounds Reverse grip BB shoulder press- failure Ceiling crunches- failure Bent over rear delt fly- failure WORKOUT DB flat bench press: 12,10,8,8 BB floor press (at 65-80% of 1RM): 5x5 Parallel bar dips( hold down for 4 counts)/ PecDec fly(hands in L-shape): 3xfailure/15 Incline DB chest press ( hold down for 4 counts): 12,10,8,8…...

WARM UP 5-10 minutes mobility routine Cobra to child pose Scorpion stretch World famous stretch 3 Rounds Reverse grip BB shoulder press- failure Ceiling crunches- failure Bent over rear delt fly- f…

LEGS( SQUATS) AND BACK WORKOUTWARM UP 5-10 mobility routine Scorpion stretch Child’s pose to cobra World’s greatest stre...
11/04/2026

LEGS( SQUATS) AND BACK WORKOUT

WARM UP 5-10 mobility routine Scorpion stretch Child’s pose to cobra World’s greatest stretch Hamstring stretch 3 Rounds Chair sit – 30 sec Jump squats – 15 Walking lunges – 20 WORKOUT BB Back squats ( Till 1RM))– 1,1,1,1,1,..... Leg Extension (hold down for 6 counts): 3×15 DB heel elevated Goblet squats (hold down for 4 counts): 4x8 Leg extension ( hold up for 4 counts: …...

WARM UP 5-10 mobility routine Scorpion stretch Child’s pose to cobra World’s greatest stretch Hamstring stretch 3 Rounds Chair sit – 30 sec Jump squats – 15 Walking lunges – 20 WORKOUT BB Back squa…

LEGS ( DEADLIFT) AND CHEST WORKOUTWARM UP 5-10 mins mobility routine Scorpion stretch Child pose to cobra Hamstring stre...
09/04/2026

LEGS ( DEADLIFT) AND CHEST WORKOUT

WARM UP 5-10 mins mobility routine Scorpion stretch Child pose to cobra Hamstring stretch 3 Rounds Air squats -30 sec Glute bridge – 30 sec Plank -30 sec WORKOUT Deadlift ( Till 1RM ): 1,1,1,1,....... Hamstring curl(10 reps hold down)/ DB hamstring curl (go down with 4 counts)/ DB stiff deadlift (hold up for 4 counts)-4×10/10/10 Bulgarian lunges ( front leg on stepper and hold down for 4 counts)- 3×15…...

WARM UP 5-10 mins mobility routine Scorpion stretch Child pose to cobra Hamstring stretch 3 Rounds Air squats -30 sec Glute bridge – 30 sec Plank -30 sec WORKOUT Deadlift ( Till 1RM  ): 1,1,1,…

SHOULDER AND TRAPS WORKOUTWARM UP 5-10 minutes of mobility routine Scorpion stretch: 30 sec High plank to mountain: 30 s...
08/04/2026

SHOULDER AND TRAPS WORKOUT

WARM UP 5-10 minutes of mobility routine Scorpion stretch: 30 sec High plank to mountain: 30 sec World greatest stretch: 30 sec 3 Rounds Deadhang – failure Russian twist- failure for 30 sec Leg throughs – failure for 30 sec WORKOUT Seated cable shoulder press( comes down with 4 counts)– 12,10,8,8 Alt. DB shoulder press: 4×8 each side Cable front raise/DB crossbody front raise : 3×10/10…...

WARM UP 5-10 minutes of mobility routine Scorpion stretch: 30 sec High plank to mountain: 30 sec World greatest stretch: 30 sec 3 Rounds Deadhang – failure Russian twist- failure for 30 sec Leg thr…

Address

H. No. 17/2, Road No. 2, A-Block, Near Aeroporto Hotel, Mahipalpur
Delhi
110037

Opening Hours

Monday 5am - 10am
4pm - 10pm
Tuesday 5am - 10am
4pm - 10pm
Wednesday 5am - 10am
11am - 10pm
Thursday 5am - 10am
4pm - 12pm
Friday 5am - 10am
11am - 10pm
Saturday 5am - 10am
4pm - 10pm
Sunday 7am - 12pm

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