Showing posts with label workout routine. Show all posts
Showing posts with label workout routine. Show all posts

Exercise Workout Routines

Exercise Workout Routines
I've put together what I think is one of the best exercise workout routines I've ever done for building muscle and burning fat.
The reason this is so good is because it works your entire body from different angles and different levels of intensity each day. It's much better than doing cardio exercises because it throws your body into a metabolic shock so that you are burning more calories at a higher rate for days after the workout. It will only take about a half hour, however, you will be exhausted afterward.
To build dense lean muscle mass I only do two sets of each exercise with no more than five repetitions in each set. Use weights that are about 80% of the maximum weight you can lift.
Because it is a four day routine you have some flexibility in the schedule. You can miss a day and just add it the next day.
Day one: Dead lift, chin ups, bent over rows. This will work your hamstrings, calves, lower back, forearms, traps, lats and biceps.
Day two: Lunges, military press, dips, dumb bell swings. The lunges work the leg muscles that the dead lift missed, the glutes and the quads. The military press will work your shoulders. Dips will work your pecs and triceps and the dumb bell swings will work your shoulders and your abs.
The other thing that all of these exercises do is to work your core which is your back and ab muscles so that you will end up looking like a Greek statue!
Day three: Romanian or straight legged dead lift to work your calves and lower back from different angles and at a different level of intensity. Pull ups will work your lats and biceps and shoulders but, again, from different angles. I also do single armed bar bell curls which will really work your forearms as well because they must maintain balance. Renegade rows will work your shoulders and really work your abs.
Day four: The bench press work the chest and triceps like the dips did on day two. Squats work the same muscles the lunges did through a different motion. Clean and jerks work virtually everything just as dumb bell snatches and will really leave you winded!

Ab Workout Routine That Will Get You Ripped

Ab Workout Routine That Will Get You Ripped
You want to have a great ab workout routine, because you want to look good and ripped. Everybody should compliment you on your physical appearance and you will also be healthier. But if you've found that dieting alone simply isn't cutting it when it comes to ab definition, then here are a few beginner to intermediate ab workout routines that are sure to help you achieve that six pack.
Exercises you start doing on Monday 
The Bicycle (or Air Bike): Lie face up and lightly support your head by placing your hands behind it. Next, bring your knees into your chest and lift your shoulder blades off the floor without pulling on your neck. Rotate to the left by bringing your right elbow toward your left knee, then alternate by bringing your left elbow to your right knee. Continue switching sides, somewhat like a pedaling motion.
The Butt-Up Exercise: Begin a push up, but leave your elbows on the ground resting on your forearms (they should be at a 90 degree angle). Arch your back slightly, then raise your glutes up while squeezing your abs tightly and exhale. Lower back down slowly and repeat the motion.
The Ball Crunch: Lie down on your exercise ball, making sure it is positioned under your lower back. Next, cross your arms over your chest and contract your abdominal to lift your mid-section off the ball by pulling the bottom of your ribcage down toward the hips. Keep the ball steady as you curl up and then lower back down.
Exercises you do on Wednesday 
The Vertical Leg Crunch: Get down on the floor and make sure your legs are straight up into the air with your knees over each other or crossed. Now, you should put your hands behind your head and contract your abs to lift your shoulder blades off the floor. Keep your legs fixed in that position for a moment before lowering them and repeating the motion.

The Reverse Crunch: Lie on the floor and place your hands and arms beside you. Bring your knees in toward your chest until they are bent to about 90 degrees, keeping your feet crossed. Contract your abdominal to bring your hips off the floor, reaching your legs up toward the ceiling. Lower and then repeat.
The Plank: Lie on the floor with your face down, make sure to rest on your forearms, and your palms should be flat. Push up off the floor, resting on your elbows and raising up onto your toes. Keep your back in a straight line. Hold for 20-60 seconds before lowering and repeating the motion.
Exercises you do on Friday 
The Alternate Heel Touch: Lie on the floor with your knees bent and your arms along your side. Crunch over your torso forward to the right side and touch your right heel, holding the contraction for a moment. Go back slowly and do the same repetition with your left side this time. Continue alternating sides.
The Legs on Exercise Ball Crunch: Lie flat on your back with your knees bent and your feet resting on the exercise ball. Point your toes inward until they touch. Then, while resting your hands gently on the sides of your head, push your lower back down toward the floor. Next, begin to roll your shoulders off of the floor and continue to push down with your lower back. Hold the contraction for a moment before slowly going back down and repeating the motion.

Body Building Routines - The 3 Day Workout Routine

Body Building Routines - The 3 Day Workout Routine
If you're looking to get a great body, you'll need to understand that getting those define and firm six pack abs strong body will requires you more than just lifting weights in the gym room. There are different form of exercises program that are tailored for different people, some are more effective for burning fats and some are for faster muscle gaining.
If your aim is to gain mass muscles, then body building exercises are meant for you. A usual body building exercise routine will usually consists of a 3 work out days. During those exercises, you'll be rotating and working out on different muscles group. A set of 3 with 10 reps are common and effective.
One example of a body building exercise routine is as below:
Day 1 --Target your biceps and your back. Perform and test up to 4 different exercises for both muscle groups to see which is the most effective for you. Have a repetition of 10 and 3 sets each.
Day 2 --Target your chest and triceps, same as before, perform up to 4 different forms of exercises during your repetition of 10 and 3 sets.
Day 3 -Target your leg, thighs and shoulders. 10 reps with 3 set and perform up to 4 different types of exercises.
It is also a good idea to work your abdominal muscles on each alternate day; crunches are more effective for abdominal muscles than sit up. Therefore you can either add weights while you do your crunches if you do not feel the intensity of the workout as much.
Body building exercises apart, having a good body building diet as well as getting enough rest in between you workout of the same muscles group will help you to gain muscles quicker. Your body building diet should be high in protein as protein helps repair those injured muscles from your workout. However, your protein source should not be solely from meat, consider taking from other excellent protein sources such as fish, milk, cheese.
Aside from those 3 days, you can develop your own workout routines by adding in more work out days; ideally you should be working out all your muscles group if possible because you'll want to have a proportionate grow when building mass muscles.
Dedication, commitment as well as a system is all important for gaining muscle mass quick. Follow a proven system to take out the guessing game and gain leverage on gaining those muscles.

The Right Home Gym Workout Routine for Gaining Muscles

The Right Home Gym Workout Routine for Gaining Muscles
Have you ever been to the gymnasium recently and you feel like a skinny flake among those men who had big muscles?
 If you do, then don't let those guys restrain you. You have to think of that they have been through on what you are going through. They were likewise scraggy or fat formerly and they exercised strong to get the body they have today. In fact, the proper home gym workout routine will help you to achieve the desired muscles.
They may grant you some hints on how to make muscles tight and some of these hints may really work. Nevertheless, if you truly desire to gather muscles tight, then here are some of the proper workout routines that you should espouse in order for you to get that serious muscle that you have constantly desired to have.
Firstly, you necessitate to think of that in order to gather muscles you should accentuate more on free weight exercises. Machine workouts may look to be invoking as it lowers the hazard of harm. Nevertheless, you have to view that in order to put on muscles, you require to strengthen the supporting muscles foremost, such as the synergist and the stabilisers. Machines don't do this as the machines themselves act as a stabiliser.
Free weights will command your muscles also as the supporting muscles to work out genuinely strong. This is why you will get fatigued much quicker when doing free weight exercises.If you learn somebody state that you require to work out the same muscle group daily, so don't take this advice. This will slow down the rate of growth of your muscles. You have to keep in mind that elaboration intends that you are really bruising or busting your muscles. If you do this everyday, it will head to the impairment of your muscles.
Thence, why work out if you are just tearing or wounding your muscles? You have to think of that when you hurt your muscles, the body will respond by interchanging or adding more muscle tissues to strengthen the injured muscles. This intends muscle growth or an addition in the muscle mass. And, the best time for your muscles to develop is by resting or sleeping.
Try working out different portions of the body each day. E.g., on day one, you might desire to work out your chest and triceps. On day two, work out the back and biceps. And, on day three, work out the legs and shoulders. On each day, always work out your abdominal muscles with sit ups, crunches and other abdominal exercises.After day three, you should rest the following day and after that, begin once more with day one. Do this for two weeks and modify the exercises to keep off hitting the plateau where your muscles get so used to the exercises that it will not develop any longer.
On each muscle group, try to do 3 to 4 exercises. For instance, for the chest, do bench presses, lying dumbbell fly, and cable crossovers. For each exercise do 8-10 reps and 3 sets each.
These are the things that you need to think of about muscle increase and the right home gym workout routines for it. Always keep in mind that right execution is the key to muscle increment. Resting is likewise really crucial besides as dieting.