Workouts

Workout Plan for Men’s Fitness

Each guy who’s into fitness workout has some system, bit of hardware, or project they 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 any case, there is a rundown of activities that has withstood the test of time, 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

How to Get Done:Lie on an incline bench and let the weights hang at arm’s length, palms forward. Curl the weights, pause, lower them halfway, pause 5 seconds, and finish lowering. Do 10 reps.

Chest

Neutral-Grip Dumbbell Bench Press

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

How to Get Done: Lie on a flat bench and hold a pair of dumbbells over your chest, palms facing in. Lower the dumbbells to the sides of your chest. Pause, then press them back up. Do 10 reps.

Core

Half-Kneeling Rotational Cable Chop

How to Get Done: Attach a rope to a cable station; kneel on your right knee, your left side facing the machine. Rotate as you pull the rope past your right hip. Do 10 reps, switch sides, and repeat.

Quads

Barbell Front Squat with Heels Elevated

How to Get Done: With your heels on weight plates, hold a barbell across the front of your shoulders with your palms facing up. Squat until your thighs are parallel to the floor. Do 10 reps.

Shoulders

Half-Kneeling Single-Arm Bottom-Up Kettle bell Press

How to Get Done: Hold a kettle bell in your right hand in front of your shoulder, bottom up. Step forward with your left foot and kneel on your right knee. Press the bell overhead 10 times. Stand up, switch sides, and repeat.

Back

Dumbbell Chest-Supported Row

How to Get Done: Lie face down on a bench set to its lowest incline. Hold a dumbbell in each hand at arm’s length, palms facing back. Row the weights to your ribs, turning your hands so your palms face in. Do 10 reps.

Triceps

Dumbbell Floor Press

How to Get Done: Lie on your back on the floor and hold a pair of dumbbells above your chest with your arms straight, knees bent, and feet flat. Lower the weights until your upper arms touch the floor. Do 10 reps.

Glutes

Barbell Hip Thrust

barbell-hip-thrust

How to Get Done: Sit on the floor, your upper back against a bench, a padded barbell across your hips. Squeeze your glutes and raise your hips so your body is straight from shoulders to knees. Hold 5 seconds. Do 10 reps.

Hamstrings

Barbell Straight-Leg Deadlift

deadlifts

How to Get Done: Grab a barbell and let it hang at arm’s length in front of you. Keeping your knees slightly bent, push your hips back and lower your torso until it’s nearly parallel to the floor. Do 10 reps.

Calves

Standing Dumbbell Single-Leg Calf Raise

calves

How to Get Done: Grab a dumbbell and stand on a step or a 25-pound plate. Cross your left foot behind your right ankle, balancing on the ball of your right foot. Raise your right heel. Do 10 reps, switch sides, and repeat.

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

How to do it:

Grab a pair of dumbbells and stand on your left foot. Lift your right foot behind you and bend your knee so your right lower leg is parallel to the floor.

Bend forward at your hips, and slowly lower your body as far as you can. Pause, then push your body back to the starting position. As you come up, think about using your glutes to push your hips forward instead of lifting from your back. Keep core engaged and chest up during the entire movement.

SIDE PLANK

How to do it:

Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Raise your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for 30 seconds. Turn around so that you’re lying on your right side and repeat.

PUSHUP

woman_pushup

How to do it:

Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders, feet close together. Lower your body until your chest nearly touches the floor and then push yourself back to the starting position. Make sure to keep your hips lifted and your core braced the entire time.

TRICEPS EXTENSION

bent-over-row-with-tricep

How to do it:

Come into a lunge position, with your back heel on the ground. Lean over your front bent knee as your lift your arm straight up by your side, top of the weight facing the ceiling. Lift and lower the 2-3 pound weight about an inch (30 times each side).

STEP-UPS

Step-Up

How to do it:

Stand in front of a bench or step and place your left foot firmly on the step. Press your left foot into the step and push your body up until your left leg is straight. Lower your body back down until your right foot touches the floor and repeat.

Keep your chest up and core engaged the entire time. Keep your weight balanced evenly, not leaning too far forward or too far back.

BRIDGE

Bridge-Exercise

How to do it:

Lie faceup on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms as straight line from your shoulders to your knees. Pause in the up position, then lower your body back to the starting position.

SHOULDER STAND

shoulder-stand

How to do it:

Lie down on your back and lift your legs and hips off the ground, bringing your legs up over your head until your toes touch the floor behind you. Place your hands behind your back and extend legs straight in the air, creating a straight line from shoulders to ankles.

Keep your neck relaxed as your hold the shoulder stand. Try to hold it for at least one minute and then slowly come out of it.

By these simple workout for women exercises makes women much better body and stronger.

Workout for Women Routine

Monday: Legs & Butt

  • Warm Up Wide Stance Bodyweight Squat: 3 sets x 10 reps
  • Wide Stance Barbell Squat: 5 sets x 12 reps
  • Warm Up Stationary Lunges: 3 sets x 20 reps (each leg)
  • Leg Press: 3 sets x 12 reps
  • Warm Up Glute Bridge: 3 sets x 20 reps
  • Glutes Kickback: 4 sets x 20 reps (each leg)

Tuesday: Upper Body + Cardio

  • Low Intensity Cardio: 15-20 minutes. (Max 6/10 effort)
  • Wide-Grip Lat Pulldown: 3 sets x 12 reps
  • Dumbbell Bicep Curl: 3 sets x 12 reps
  • Dumbbell Shoulder Press: 3 sets x 12 reps
  • Seated Cable Rows: 3 sets x 12 reps
  • Push Ups: 3 sets x 10 reps

Wednesday: Abs & Lower Back & Cardio

  • High Intensity Cardio: 10-15 minutes (Max 8/10 effort)
  • Warm up Bicycle Crunches: 3 sets x 20 reps
  • Crunches: 3 sets x 20 reps
  • Back Hyperextensions: 3 sets x 20 reps
  • Oblique Crunches: 4 sets x 12 reps (2 sets per side)
  • Single Leg Raises: 4 sets x 12 reps (2 sets per leg)

Thursday: Butt & Calves

  • Warm Up Stationary Lunges: 3 sets x 20 reps
  • Glute Bridges: 3 sets x 20 reps
  • Stiff-Legged Barbell Deadlift: 3 sets x 12 reps
  • Glutes Kickback: 4 sets x 20 (2 sets each leg)
  • Standing Calf Raises: 3 sets x 20 reps
  • Calf Press on Leg Press: 3 sets x 12 reps

Friday: Upper Body + Cardio

  • Low Intensity Cardio: 15-20 minutes (Max 6/10 effort)
  • Chest Press Machine: 3 sets x 12 reps
  • Standing Barbell Shoulder Press: 3 sets x 12 reps
  • Dumbbell Bicep Curl: 3 sets x 12 reps
  • Side Lateral Raise: 3 sets x 12 reps
  • Tricep Dips: 3 sets x 20 reps
  • Push Ups 3 sets x 10 reps

These Workouts for women routine will make women can get stronger than Men

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