Chest Exercises: We will include this workout on week workout plans.
Back exercises:
2 . Pull-Ups/Chin-Ups: Incorporate pull-ups or chin-ups to focus on your lats and upper back. You can vary your grip to target different muscle groups.
3. Barbell Rows: Perform barbell rows to target your mid-back muscles like the rhomboids and rear delts.
4. Dumbbell Rows: Include dumbbell rows to isolate each side of your back and work on any strength imbalances.
5. Lat Pulldowns: Finish with lat pulldowns to further target your lats and ensure they get a thorough workout.
Perform 3-4 sets of 8-12 repetitions for each exercise, and adjust the weight.
2. Lateral Raises : Perform lateral raises to target the medial deltoids. Use dumbbells or cables for this exercise, lifting the weights out to the sides until your arms are parallel to the ground.
3. Front Raises : Front raises target the anterior deltoids. Use dumbbells or a barbell and lift the weights directly in front of you, keeping your arms straight.
4. Bent-Over Reverse Flyes : Bent-over reverse flyes target the rear deltoids. Hold dumbbells and bend forward at the hips, keeping your back straight. Lift the weights out to the sides until your arms are parallel to the ground.
5. Arnold Press : Incorporate Arnold presses to engage all three heads of the shoulder muscles. Hold dumbbells with palms facing you at shoulder height, then rotate your palms outward as you press the weights overhead.
6. Shrugs : Finish your workout with shrugs to target the trapezius muscles. Hold dumbbells or a barbell at your sides and lift your shoulders up towards your ears in a controlled manner.
Perform 3-4 sets of 8-12 repetitions for each exercise, and adjust the weight.
SOURCE : YOUTUBE
1. Barbell Bicep Curls : Start with barbell bicep curls to target the overall mass of your biceps. Stand with your feet shoulder-width apart, grip the barbell with an underhand grip, and curl the barbell up towards your shoulders, keeping your elbows close to your body.
2. Dumbbell Hammer Curls : Perform dumbbell hammer curls to target the brachialis and brachioradialis muscles in addition to the biceps. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and curl the weights up towards your shoulders.
3. Preacher Curls : Use a preacher bench or an inclined bench to perform preacher curls. This exercise isolates the biceps and helps maintain strict form. Hold a barbell or dumbbells with an underhand grip and curl the weight up towards your shoulders while keeping your upper arms firmly pressed against the bench.
4. Concentration Curls : Concentration curls are great for isolating the biceps and improving peak contraction. Sit on a bench with your legs spread apart, hold a dumbbell in one hand, and rest your elbow against the inside of your thigh. Curl the weight up towards your shoulder while keeping your upper arm stationary.
5. Incline Dumbbell Curls : Use an incline bench to perform incline dumbbell curls. Lie back on the bench with a dumbbell in each hand and let your arms hang straight down. Curl the weights up towards your shoulders while keeping your elbows fixed in place.
We will include biceps exercises in week workout plans.
Perform 3-4 sets of 8-12 repetitions for each exercise, and adjust the weight.
SOURCE : YOUTUBE
1. Close-Grip Bench Press : Start with close-grip bench presses to target the triceps while also engaging the chest and shoulders. Lie on a flat bench and grip the barbell with your hands closer together than shoulder-width apart. Lower the barbell to your chest and then press it back up, focusing on extending your elbows.
2. Tricep Dips : Perform tricep dips using parallel bars or a dip machine. Hold onto the bars with your arms fully extended and your body upright. Lower your body by bending your elbows until your upper arms are parallel to the ground, then press back up to the starting position.
3. Overhead Dumbbell Extensions : Use dumbbells to perform overhead tricep extensions. Hold a dumbbell with both hands overhead, with your arms fully extended. Lower the dumbbell behind your head by bending your elbows, then extend your arms to lift the weight back up.
4. Tricep Rope Pushdowns : Attach a rope attachment to a cable machine and perform tricep rope pushdowns. Stand facing the cable machine with your elbows close to your sides and your forearms parallel to the ground. Extend your elbows to push the rope down until your arms are fully extended, then return to the starting position.
5. Skull Crushers : Lie on a flat bench and hold a barbell or EZ bar with an overhand grip, arms extended straight up towards the ceiling. Lower the weight towards your forehead by bending your elbows, then extend your arms to lift the weight back up.
6. Diamond Push-Ups : Finish your workout with diamond push-ups to target the triceps. Get into a push-up position with your hands close together under your chest, forming a diamond shape with your thumbs and index fingers. Lower your body towards the ground by bending your elbows, then push back up to the starting position.
Perform 3-4 sets of 8-12 repetitions for each exercise, and adjust the weight.
SOURCE : YOUTUBE
Weekly workout plans are essential for achieving fitness goals and maintaining consistency.
Remember that the best workout plan is tailored to your individual goals, fitness level, and preferences. Whether you’re a beginner or an experienced gym-goer, consistency and gradual progression are key! 💪🏋️♀️🔥