If you are a beginner at the gym it is common practice to get on a program and quit just as fast. Don’t be too harsh on yourself as you are not to blame. The problem lies within your approach and strategy to work outs and it is not a weakness of character, although you do not to put some steel into your spine. Despair not because with just a little amount of effort you can easily adopt the right and good exercises to train and develop your body.
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It does not matter if you are a starting out fresh or starting again, the workout routines mentioned below will help you improve your body and fitness levels drastically. Alternate between workouts A and B for four weeks and don’t deviate from them.
1.Front Squat (Clean Grip)
The aim of this exercise is to train your thigh muscles, hips, buttocks, quadriceps femoris muscle, hamstrings and at the same time it strengthens your bones, ligaments and tendons throughout the lower body. Its considered a vital exercise to increase strength and size of legs and hips also increasing strength of your core.
Perform 3 sets, 5 reps (complete 3-4 sets)
2.Incline Dumbbell Press- Superset with One-Arm Dumbbell Row
Lie on an inclined bench with a dumbbell in each hand on top of thighs. Your palms your should face each. Using your thighs push the dumbbell up lifting them one at a time, holding them at shoulder width. Then, rotate your wrists forward so that your palms ar facing away from you. Breathe out and push the dumbbells up with your chest. Hold at the top for a second then start lowering the weight slowly.
3 sets, 8 reps
3.One-Arm Dumbbell Row
Place one knee and the same side hand on a flat bench and grasp a dumbbell in your opposite hand. Allow that arm to hang straight toward the floor and flatten your back. Keeping your shoulders square, drive your elbow toward the ceiling, retracting your shoulder blade and squeezing at the top. Slowly lower to the start. After all the reps switch sides.
3 sets, 10 reps (each arm)
4.Dumbbell Rear Lunge- Superset with Pall of Press
Bend your supporting leg and step back with one. Forefoot should be far back on floor. sources By flexing knee lower your body and hip of supporting leg until knee of rear is about to touch the floor. Then return to original position by extending hip and knee of forward supporting leg and return rear leg next to supporting leg. Repeat movement with opposite legs alternating between sides.
3 sets, 10 reps (each leg)
Also called Belly Press is a great anti-rotation exercise. This is an exercise that almost anyone can perform. Practice resistance to rotation is critical to the safety of your lower back. IT can easily be added to any back program.
3 sets, 10 reps (each side)
6.Suitcase Dumbbell Carry
Hold a challenging weight and inhale just before picking the weight up. It is a simple exercise that requires you to simply walk forward holding the weights at your side. Walk forwards a certain distance and turn around if needed.
1.Barbell Bench Press – Medium Grip
Superset with Chin-Up
It is an exercise to train your upper body by pressing a weight upwards from a supine position. It supports your chest, arm and shoulder muscles. A pair of dumbbells can also be used.
It is one of three power lifting sports used to develop chest muscles.
3 sets, 5 reps (3-4sets)
This is a strength training exercise that people mostly do to strengthen biceps and the latissimus dorse which extend the shoulder and flex the elbow respectively.
3 sets, 5 reps
This is a weight training exercise involving a loaded barbell or bar that is lifted off the ground to the hips and then lowerd back on to the ground.
Superset with One-Arm Kettlebell Push Press
3 sets, 8 reps
4.One-Arm Kettlebell Push Press
Hold the kettle bell and push it towards the shoulder. Bend your knees but keep your torso straight. Driving through your heels and extending your arms press the kettle bell above.
3 sets, 8 reps (each arm)
5.Seated Cable Rows– Superset with Barbell Ab Rollout
It is an isolated exercise that targets the upper back and the middle. This motion also improves shoulder muscle balance and will correct your posture. 3 sets, 10 reps
- Farmer’s Walk
A farmer’s walk with a heavy weight will quickly fry your shoulders, back, and grip while having an impact on your lungs. However it is one of the simplest exercises. All you need are heavy weights and walk as far as you can.