Workout

Workout Plan for Men’s Fitness

Every men those willing into fitness exercises and workout need to be aware of their body systems, or project themselves like over whatever else. Some like to circuit prepare each day, some take after weight training conventions, and still others take an interest in any number of fitness patterns and crazes. In some case, there is a chance of running down of a certain activities that has to withstand the time of the test, and these moves have ended up staples in each genuine lifter’s arrangement.

workout

Top Workout For Men’s

Biceps

Dumbbell Incline Curl

incline-bench-dumbbell-bicep-curl

Steps:

  • Sit and lie back on an incline bench with head forward looking.
  • Hold your dumbbells with palm’s front and your hand should be straight down to the ground.
  • Lift the dumbbells up above by one hand and the other should rest as it is for one reps.
  • Change the hand and lift up, slowly and low down to normal position.
  • Do 3 sets of repetitions like 15 reps, 12 reps, 10 reps.

Chest

Neutral-Grip Dumbbell Bench Press

how-to-bench-crush-dumbbell-bench-press

Steps:

  • Sit and lie on a flat bench and make your legs to support on the ground.
  • Hold a pair of dumbbells with palm’s inside (facing inside) and lift it.
  • Slowly lower down the dumbbells parallel just above your chest and lift it up.
  • Do 3 sets of repetitions as 15 reps, 12 reps, 10 reps.

Core

Half-Kneeling Rotational Cable Chop

Steps:

  • Make a kneel only on your right knee and your left leg should face the machine.
  • Grab the rope attached to the machine which should be in left side or switch your kneeling where machine is at right side.
  • Pull the rope as well rotate your body from left to right, seen in the picture above.
  • Do 3 sets of repetitions as 15 reps, 12 reps, 10 reps.
  • Switch your legs and then follow again.

Quads

Barbell Front Squat with Heels Elevated

Steps: 

  • Stand straight with full leg support.
  • Hold a barbell rod just below your neck, with palm’s facing upwards. as shown in picture.
  • Slowly bent down your butt in half chair sitting position.

                    |Note:Your knee should not go out of your front toe.

  • Do 3 sets of repetitions as 15 reps, 12 reps, 10 reps.

Back

Dumbbell Chest-Supported Row

Steps:

  • Lie face down on an incline bench. as shown in the picture.
  • Hold the dumbbells with palm’s facing inside and your legs should support the bench’s corner.
  • Slowly lift up your arm parallel upwards.

|Note:While lifting your palm should face backside. as shown in picture. 

  • Do 3 sets of repetitions as 15 reps, 12 reps, 10 reps.

Triceps

Dumbbell Floor Press

Steps:

  • Lie down on the floor completely. as displays in the picture.
  • Hold a pair of dumbbells upwards.
  • Slowly bent down, where your back arm’s should touches the ground and again lift up.
  • Do 3 sets of repetitions as 15 reps, 12 reps, 10 reps.

Hamstrings

Barbell Straight-Leg Deadlift

deadlifts

Steps:

  • Stand straight with holding barbell in front of you.
  • Bent down slowly your upper body and bent slightly your knees. Your butt should face the wall.
  • Again lift up your barbell and bent down.
  • Do 3 sets of repetitions as 15 reps, 12 reps, 10 reps.

Calves

Standing Single-Leg Calf Raise with Dumbbell 

calves

Steps:

  • Stand on a small table or anything just a height from the ground.
  • Stand in one leg and the other leg should raise backside where your knee should face down.
  • Additionally, hold a weight on your hand and now switch your legs and continue.
  • Do 3 sets of repetitions as 15 reps, 12 reps, 10 reps.

Here are the our regular workout plan for Fitness Body

Best Workout for Women – Fitness Training

Read on for the workouts for women exercises that you find work wonders for your stomach, inner thighs, booty, and shoulders plus tips on how to add them into your workout routine.

SINGLE LEG DEADLIFT

workouts for women

Steps:

  • Stand on your left leg and lift your right leg behind  straightly.
  • Slightly bent your left knee down and bent down your hips where head should face up.
  • Bent down where your hand touches the ground and come back to original position and repeat.

SIDE PLANK

Steps:

  • Lie down as side ways your left hand support to the ground and legs should straight.
  • Hold a weight on other hand and lift upwards and downwards.
  • Switch to the other side once complete your reps.

PUSHUP

woman_pushup

Steps:

  • Lie down with your hands and legs support to the ground and face inside. as picture shows.
  • Make sure your body should be straight. Support with your front toe.
  • With hands support, push down yourself and raise yourself. Parallel push down of your body, back, hip, leg.
  • Do 15 repetitions of push ups.

TRICEPS EXTENSION

bent-over-row-with-tricep

Steps:

  • Hold a weight on your hands and bent down your knee and back body should be flat. as picture(A).
  • Slowly lift only your arms straight upwards. as picture(B).
  • Extend your hands up to the maximum raise and come back to original position. as picture(C).
  • Do 3 sets of repetitions.

STEP-UPS

Step-Up

Steps:

  • Hold a weight or dumbbells and stand in a bench or small table.
  • Step up with one leg and then step out with other leg.
  • Your body should be straight and erect.
  • Follow for the both legs certain repetitions.

BRIDGE

Bridge-Exercise

Steps:

  • Lie down on the floor using the mat with hands stretched out straight. as picture displays.
  • Shrink your leg inwards so that your knee should face upside and lie down.
  • Now, Lift your hip alone where your back body should support to the ground.
  • It will look like a bridge created by your body and do certain repetitions.

SHOULDER STAND

shoulder-stand

Steps:

  • Lie down on the floor completely.
  • Slowly raise your leg upwards and also raise your hip.
  • You have lifted half of your body and now lift your body and make support of your shoulder to stand.
  • Your legs should be straight upwards also your body, Stand in your shoulder support for a minute and relax.

 

These different types of workouts makes you to be fit all your body and read more on our site to build your body parts separately like biceps, triceps, abs, shoulders, thighs etc., for both men and women.

 

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