12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet

12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet

Rs. 299.00 Rs. 499.00
Skip to product information
12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
  • 12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet
12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet

12-Week Six Pack Blueprint — Gym Abs Plan + Indian Diet

Rs. 299.00 Rs. 499.00

Six-pack sirf "unka" game nahi. Tumhara bhi hai.

12-Week Six Pack Blueprint — ghar ke Indian khaane aur proper gym abs training se six-pack ki taraf badhne ka step-by-step plan. Hinglish mein, simple language mein, bina fancy diet ke.

✅ PDF seedha tumhare email pe  ·  ✅ Veg / Egg / Non-veg  ·  ✅ 56 pages  ·  ✅ 45 step-by-step exercise pictures

📩 Book kaise milegi? (3 simple steps)

  1. "Buy now" pe click karo aur checkout pe apna sahi email ID likho. Dhyan se check karo — book isi email pe aayegi.
  2. Payment karo (UPI / card / net banking).
  3. Apna email kholo — 2–5 minute mein SANTORA ki taraf se email aayega jisme PDF ka download link hoga. Link pe click karo aur book download karo.

Email nahi dikh raha? Spam / Promotions folder check karo, ya inbox mein "Santora" search karo. Phir bhi na mile toh humein likho: santora.business@gmail.com (apna order number saath bhejna).

Note: Checkout pe address sirf payment verification ke liye maanga jaata hai — ghar pe kuch bhi ship nahi hoga.

Kya tumhare saath bhi ye hota hai?

  • Gym jaate ho, crunches karte ho — par samajh nahi aata kaunsi exercise abs ke kaunse hisse ke liye hai
  • Lagta hai abs ke liye avocado, quinoa, salmon, mehenge supplements chahiye
  • Pata nahi kya khana hai, kab khana hai, kitna khana hai
  • Internet pe itni alag-alag advice hai ki shuru hi nahi kar paate

Problem tumhari mehnat nahi hai. Problem ek clear plan ki kami hai. Ye book wahi plan hai.

Is book mein kya milega

🍛 Part 1–3 · Diet — ghar ka khaana, sasta aur simple

  • Plate Rule + 10 simple rules — calorie calculator ki zaroorat nahi
  • Plan S (lighter) aur Plan M (regular) — apne hisaab se choose karo
  • 7-day meal plans: Vegetarian, Eggetarian, Non-veg — roti, dal, dahi, paneer, soya, ande, chicken
  • Har din ke calories aur protein (approx) likhe hue
  • Sasta protein list (₹ wala), restaurant guide, mithai / chai / alcohol guide, 10-minute emergency meals
  • Weekly grocery list — hostel room se lekar family kitchen tak

💪 Part 4 · 12-Week Gym Abs Program

  • Abs anatomy page — upper abs, lower abs, obliques (side abs) aur deep core samjho
  • Hafte mein 4 abs days, har din ka alag target: Upper Abs · Lower Abs · Obliques · Full Core
  • 3 phases: Foundation (week 1–4) → Build (week 5–8) → Definition (week 9–12)
  • Har session mein 5–6 gym exercises — sets, reps, rest sab likha hua, supersets aur finishers ke saath
  • 15 gym abs moves — cable crunch, ab crunch machine, decline crunch, captain's chair, hanging raise, woodchopper, Russian twist, ab wheel aur zyada
  • Har move pe 3 pictures (start → middle → finish), target muscle, machine setup aur weight kaise badhana hai
  • Cardio plan — fat loss ke liye

📈 Part 5 + Workbook · Track & Adjust

  • Weekly check-in, daily tick tracker (12 weeks), workout log (har phase), 12-week result page
  • "Jab kuch galat ho" — plateau, bhookh, missed workout ke quick fixes
  • 12 hafte ke baad kya karna hai

Ye book kiske liye hai

  • ✔ College student — single room, kam pocket money
  • ✔ Working professional — busy schedule, office tiffin
  • ✔ Gym jaane wale beginners aur intermediate — men aur women dono
  • ✔ Veg, eggetarian aur non-veg — sabke liye plan

Kiske liye nahi: jo 7 din mein magic result chahte hain, ya jo gym nahi jaana chahte (saare abs workouts gym machines, cables aur dumbbells pe based hain).

Product details

  • Format: PDF — Digital (fillable trackers) + Print edition
  • Pages: 56 (digital) · 55 (print)
  • Language: Hinglish (Roman script)
  • Delivery: Payment ke baad download link tumhare email pe (2–5 minute mein)
  • Devices: Phone, tablet, laptop. Fillable pages ke liye free Adobe Acrobat Reader best hai
  • Brand: SANTORA

FAQ

Book kaise aur kab milegi?
Payment ke 2–5 minute mein tumhare email pe download link aayega. Spam / Promotions folder bhi check karna.

Galat email daal diya toh?
Turant santora.business@gmail.com pe apna order number aur sahi email bhejo — hum book sahi email pe bhej denge.

Kya ye beginners ke liye hai?
Haan. Phase 1 machines aur form sikhata hai, phir dheere weight badhta hai.

Kya mujhe mehenga khaana ya supplements lene padenge?
Nahi. Poora diet roz ke Indian khaane pe hai. Whey optional hai, zaroori nahi.

Vegetarian hoon — protein kaise poora hoga?
Veg plan mein dahi, paneer, soya, dal, sprouts se roughly 80–120 g protein/day ka plan hai.

Kya ghar pe workout ho sakta hai?
Ye book gym ke liye hai — cable machine, ab crunch machine, benches, pull-up bar aur dumbbells use hote hain.

Women ke liye bhi hai?
Haan. Plan S zyadatar women ke liye hai aur exercise pictures mein men aur women dono hain.

12 hafte mein six-pack pakka?
Koi honest plan guarantee nahi de sakta. Result tumhare starting point, genetics aur consistency pe depend karta hai. Ye book tumhe sahi plan deti hai — aur 12 hafte ke baad kya karna hai, wo bhi.

File kaise kholun?
Kisi bhi PDF app mein. Fillable boxes ke liye Adobe Acrobat Reader (free) use karo.

Important

Ye book 18+ healthy adults ke liye general fitness aur diet guidance hai, medical advice nahi. Koi medical condition, dawai, pregnancy ya injury ho toh shuru karne se pehle doctor se baat karo. Results har insaan ke alag hote hain. Digital product — sirf personal use ke liye; share ya resell karna allowed nahi.

You may also like