Gym Workout
Chest Workout
In order to Develop a Balanced Chest; You MUST hit The Chest/ Pec Area from separate angles (upper/middle/lower/); You MUST incorporate Compound Lifts (Heaving Lifts), as well as Isolation “Stretch” Movements.
Here Is An Ultimate Contour Strength Routine For Chest Muscle Development;
Warm-Up/Preparation Routine (5 to 10 Minutes)
Prior To Heaving Heavy Weight, It Is Important To Lube Up The Shoulder (Joint) And Activate The Chest Muscles.
Arm Circles = 20 Reps Forwards; 20 Reps Backwards.
Horizontal Band Pull Aparts = 15 Reps (Emphasis Upon The Squeeze).
Dynamic Chest Stretch = Arms Swung Out Wide, then crossed across the Chest for 30 Seconds.
Warm-Up Sets = 2 Warm Ups of 12 Reps of Bench Press (using a Barbell).
Main Chest Workout
Perform 3 sets of 12-15 reps of each exercise
Flat Bench press
Incline Bench press
Decline Bench press
Dumbell press
Chest fly
Pullover
Back Workout
In order to develop an impressive, “V-tapered” back, you should concentrate on three key areas: Width (Lats), Thickness (Rhomboids/Traps), and Stability (Erector Spinae).This workout will give you a complete back workout routine for hypertrophy (muscle growth) and strength.
Warm up:
Rowing Machine at steady speed for 2 minutes.
Thoracic Rotations: 10 reps each side (quadruped position).
Band Pull Aparts: 20 reps (squeeze the shoulder blades).
Scapular Pull-Ups: 10 reps (hang with a shrug).
Feeder Set: 1 set of your first exercise at 50% of your working weight.
Main Back Workout
Perform 3 sets of 12-15 reps of each exercise
Lat Pulldown
Seated Cable Row
Close Grip Pulldown
Single Arm Dumbbell Row
Barbell Row
Support Reverse Fly
Bicep Workout
To get “full” looking arms, you need to hit the Short Head (inner bicep), Long Head (outer bicep/peak), and the Brachialis (the muscle under the bicep that pushes it up).
Warm up:
Arm Circles: 30 seconds (small to large circles) to warm the shoulders.
Wrist Circles: 30 seconds (to prep the forearms).
Band Bicep Curls: 2 sets of 20 reps (very light resistance, high speed).
Empty Barbell/Light Dumbbell Curls: 1 set of 15 reps (focus on a full range of motion, stretching the arm at the bottom)
Main Bicep Workout
Perform 3 sets of 12-15 reps of each exercise
Barbell Curl
Dumbbell Curl
Preacher Curl
Concentration Curl
Hammer Curl
Tricep Workout
The triceps are much more crucial than the biceps for bigger arms since two-thirds of your upper arm is composed of triceps, which consist of three sections: 1) Long, located on the back of the arm; 2) Lateral, which gives you the “horseshoe” effect; and 3) Medial, located on the lower part of the arm. This tricep workout will incorporate exercises that hit all three.
Warm up:
Arm circles: 30 seconds to warm-up the shoulders
Light cable pushdowns: two sets of 20, using very little weight to focus on squeezing your elbows together at the bottom of the pushdown to hydrate your elbow tendon
Overhead reach: 30 seconds, to stretch your lats and triceps.
Main Tricep Workout
Perform 3 sets of 12-15 reps of each exercise
Single-Arm Overhead Extension
Overhead Extension
Bench Dips
Tricep Kickback
Rope Pushdown
Tricep Extension
Shoulder Workout
A shoulder workout should include both heavy pressing exercises for mass and isolated exercises for “rounded” shoulders.
Warm up:
A shoulder warm-up is essential since the shoulder joint has the greatest range of motion in the body and requires sufficient lubrication.
Arm Circles: (30 seconds forward and 30 seconds back)
Face Pulls: (Light Resistance)2 sets of 20 repetitions of lightweight resistance band or cable face pulls to activate the rear deltoid and trap muscles.
External Rotations: (15 repetitions)Hold a light dumbbell, with your elbow tucked into your side at a 90-degree angle, and rotate your arm away from your body.
Overhead Reach: (10 Repetitions)Reach up above your head without arching your lower back.
Main Shoulder Workout
Perform 3 sets of 12-15 reps of each exercise
Overhead Barbell Press
Dumbbell Press
Dumbbell Lateral Raise
Dumbbell Front Raise
Upright Rows
Dumbbell Shrugs
Leg Workout
An effective workout to build strong legs will first need a sufficient warm-up. This is especially important due to the size of the muscles involved (Leg muscles are the largest muscles in the body), and also how much of a load is put on the central nervous system (leg lifts are typically the heaviest lifts). An effective warm-up has exercises that prepare all areas of the legs (quadriceps, hamstrings, gluteus, and calves).
Warm up:
Cardio: (3 – 5 minutes) Walking (upright and incline) or stationary cycling.
Leg Swings: (15 swings) both front-to-back and both side-to-side (located from inside to outside). Swings will help open up the hip joint for better flexibility.
Bodyweight Squats: (15 – 20 squats) Watch for depth of squat and to make sure you “drive” (out) the knees outward.
Glute Bridge: (15 glute bridges) Squeeze at the top of the movement to awaken the posterior chain of the body.
Dynamic Lunges: (10 lunges) per leg.
Main Leg Workout
Perform 3 sets of 12-15 reps of each exercise
Barbell Squats
Leg Extension
Leg Curls
Leg Press
Hip Thrust
