Workout Plans

Chest workout

Note- whenever you start your chest workout you have to make sure that you start with push-ups cuz it is an excellent exercise which can increase chest size, strength and endurance.

Tutorial-

• • Bench press

• • Set up the barbell with light or no weight, to start. 

• • Position the top quarter of a flat bench so it sits directly below the bar. 

• • Lie on the bench with your feet on either side, planted on the floor. 

• • Take a grip just wider than shoulder-width apart, keeping your hands directly above your elbows. 

• • Breathe in and lower the bar down to your chest and then exhale as you press the bar up.

• • That’s 1 rep.

• • Decline dumbbell fly

• • Set a bench to a decline angle, to start. 

• • Holding a dumbbell in each hand, lie down on the bench.

• • With your palms facing each other, press the weights up so your arms are straight.

• • Slowly lower the weights down with a slight bend in your elbows, following a wide arc, until you feel a stretch in your chest. 

• • Keep tension in your pecs as you bring your arms back to the start position.

• • That’s 1 rep.    

• • Incline bench press

• • Lie down on a bench at a 45-degree angle with a dumbbell in each hand, to start. 

• • Start with the weights resting on your chest. 

• • Press the flat plates together so your palms face one another. 

• • As you press up, keep the weights pressed together firmly so you’re tensing the pecs as you press. 

• • Lower back down so the weights rest briefly on your chest. 

• • That’s 1 rep. 

• • Perform 4 sets of 10 to 12 reps to complete workout.

• • Cable crossover

• • Position the cables high so they’re level with your shoulders, to start. 

• • Grab both cables and lunge forward into a split stance for maximum stability. 

• • Press the cables into the middle of your torso until the cables cross over. 

• • Stop once you’ve created a gap (roughly the size of two knuckles) between your hands, alternating which hand is on top of each rep. 

• • Then, slowly let the cables pull your arms back so they’re stretched apart (as if you were doing a fly).

• • That’s 1 rep.

• • Repeat for 4 sets of 10 to 12 reps to complete workout.

• • Cable chest press

• • Evenly position the cables at about chest height on a cable machine, to start. 

• • Take hold of the handles, and stand so you’re facing away from the machine. 

• • Pull the handles close to your chest, then step into a split stance to create a solid base. Make sure you grab the handles and get them in front of your chest before you step away from the machine, rather than stepping forward, then reaching back. 

• • Once you’re stable, face your palms to one another, and press the cables out until your arms are straight. 

• • That’s 1 rep.

Back workout

 

• • Pullups 

• • Start with your hands on a pullup bar with an overhand grip for pullups (shown) or an underhand grip for chinups. 

• • From a dead hang position, pull your body up to the bar until your chin clears the top, ensuring you don’t use momentum to swing your body. 

• • Lower yourself under control back to the starting position. 

• • That’s 1 rep. 

• • Complete 3 to 4 sets of 6 to 12 reps, resting 45 to 75 seconds between sets to complete workout.

• • 0ne arm dumbbell-row

• • Hold a dumbbell in your left hand. 

• • Place your right knee and right hand on a flat bench, keeping your arm straight for support, making sure your upper body runs parallel to the floor. 

• • Holding a dumbbell in your left hand, pull the dumbbell straight up toward the side of your chest, then lower it slowly and with control. 

• • That’s 1 rep. 

• • Complete 3 to 4 sets of 6 to 12 reps on each side, resting 45 to 75 seconds between sets to complete workout.

• • Lat pull-down

• • Sit down on a cable pulldown machine and attach the wide-grip bar, to start. 

• • Using an overhand grip, place your hands slightly wider than shoulder-width. 

• • Lean your torso back at a slight angle and maintain a tall chest as you pull the bar to the top of your pecs. 

• • Focus on squeezing your back muscles together as you approach the bottom of the movement.

• • That’s 1 rep. 

• • Perform 3 to 4 sets of 8 to 12 reps, resting 45 to 75 seconds in between each set to complete workout.

• • Barbell bent over row

• • To start, grasp a barbell with an overhand grip. 

• • Hinge your hips and bend your torso over until it’s almost parallel to the ground. 

• • Without moving your upper body, pull the bar toward your abdomen as your elbows track beside your chest. 

• • Squeeze your back muscles at the top of the movement, then lower under control. 

• • That’s 1 rep. 

• • Perform 3 to 4 sets of 6 to 10 reps, resting 45 to 75 seconds between sets to complete workout.

• • Barbell inverted row

• • To start, using a Smith machine or a barbell set in a squat rack, position the bar at about waist height. 

• • Grasp the bar with a slightly wider than shoulder-width grip. 

• • Come under the bar and set your body completely straight from head to toe. 

• • Flex your feet so only your heels are making contact with the ground. 

• • Maintaining this straight posture, pull your body up to the bar, then lower back down. 

• • That’s 1 rep. 

• • Complete 3 to 4 sets of 10 to 15 reps, resting 45 to 75 seconds in between each set to complete workout.

Legs workout

• • Split squat

• • Place one foot about three feet in front of the other with your toes facing the same direction.

• • “Pull your shoulders back and keep your chest up as you lower your back knee until it’s one inch above the ground,” Lowe says.

• • Push through your front heel and straighten your back leg to come back up to the start position. Repeat all reps on one leg, then repeat on the other.

• • Make sure you don’t lean forward too far—think about maintaining a “proud chest” as you rise up to complete workout.

• • Step up

• • Find a box, ledge, or step that’s about 6–12 inches tall.

• • “Place one foot on the step and rise up, keeping your shoulders back and chest up,” Lowe says.

• • Step down and repeat with the other leg to complete workout.

• • Dumbbell deadlift

• • Hold two dumbbells, positioning your hands so your palms face your body (aka “prone grip.”)

• • Hinge at your hips and put a slight bend in your knees as you lower the weights down, just in front of your legs.

• • Put your weight in your heels, keep your shoulders back, and lift your chest up a bit.

• • Pause briefly at the bottom, then engage your hamstrings and glutes to pull your body back to standing.

• • Push your hips forward and squeeze your glutes at the top of the movement.

• • Repeat, keeping your back flat the whole time to complete workout.

• • Calf raises

• • Use a machine, stand on a step, or just stand on the ground.

• • With feet slightly narrower than shoulder-width apart, rise up onto your toes, then slowly lower yourself back down, Lowe says to complete workout.

• • Walking lunges

• • Place one foot about three feet in front of the other, with toes facing the same direction.

• • Drop your back knee down until it’s an inch from the ground—don’t let it touch the ground—then drive through your front heel to step your feet together.

• • Step out with your other leg, dropping the back knee down, then driving up and stepping together again.

• • Keep alternating to complete workout.

• • Swiss ball wall squat

• • Wedge a physio/Swiss ball between your lower back and the wall.

• • Lean back so your weight is pressing against the ball.

• • “Transition your weight into your heels (you should be able to wiggle your toes) and squat down until your legs are parallel to the ground,” Lowe says.

• • “Keep your shoulders back and chest up as you do.” Push through your heels and stand up the same way you came down, she adds to complete workout.

• • Add Section

• • Edit Section

• • Delete Section

• • Edit Column

Biceps workout

• • Edit Text Editor

• • Biceps curl

• • Stand straight with a dumbbell in each hand, your feet shoulder- width apart, and hands by your side.

• • squeeze the biceps and lift the dumbbells.

• • Once the dumbbell are at the shoulder level, slowly lower the arms to the starting position.

• • repeat to complete workout.

• • Hammer curl

• • Stand up straight with your torso upright.

• • the palms of your hand should be facing your torso.

• • curl the weight forward while contracting your biceps

• • inhale and slowly start to bring the dumbbells back to the starting position to complete workout.

• • Bar curl

• • stand with your feet about shoulder- width apart, holding the bar, using a shoulder- width grip.

• • squeeze your glutes, abs, and shoulder blades, keep your torso tight.

• • squeeze your biceps at the top for a split second, then the weight back down to complete workout.