GREAT BODY WORKOUTS

TOP 5 SUPER SET WORKOUTS FOR ARMS Pair your biceps and triceps exercise to generate more muscle growth on arm day. These four supersets will give you a new benchmark for how intense a pump can be. Simply put, supersets rock. Doing movement back to back for the same or opposing muscle groups increasing the energy you expend during a workout and shorten the length of the workout and shorten the length of the workout itself. And the benefits don't stop there. Superset 1:Barbell curl, Ez-bar skullcrusher Superset 2: Barbell curl, Close grip barbell bench press Superset 3:Preacher curl,Seated triceps press Superset 4:Cable hammer curls, Triceps pushdown Superset 5:Standing one-arm cable curl,Triceps dumbbell kickback Superset 1  Barbell curl: Stand up with your torso upright while holding a barbell at a  shoulder - width grip . The   palm of your hands should be facing forward and the elbows should be close to the torso . This will be your starting posit

5 BEST EXERCISE FOR  FOREARMS Forearms are one of the most underrated muscle groups,and most people overlook training them . If you're someone who prefers wearing t-shirts, your forearms are most exposed than your biceps. Muscle symmetry can add to your body aesthetics and can make your arms look bigger than they are . Training your forearms as accessory muscles isn't enough to add muscle mass. You need to treat them as you would treat them as you would treat any other muscle group. Barbell wrist curl Barbell reverse wrist curls Behind the back cable wrist curls Reverse grip barbell curls Farmer's walk Exercise 1: Barbell wrist curl Barbell wrist curls are one of the most common forearm exercise and yet most people perform them incorrectly.Don't let your ego get the better of you while doing this exercise and use weights you can maintain a full range of motion with . The barbell wrist curls work the brachioradialis and flexors. The bes

5 BEST EXERCISE FOR CALF A key component to strengthening the muscles in your lower legs is flexibility , which typically gets forgotten . After workouts , it's a good idea to spend a little bit of time stretching out your calf muscles . Askmen explained this can help increasing your range of motion, which will more effectively stimulate your muscle fibers, leading to better results. Its a simple change that might make a huge difference. Now for the exercises. some of these are standards that require a little more explanation ,and some are a bit more unexpected . Whether you're a veteran or a beginner , you can definitely benefit from adding these five calf moves to your fitness regimen. Calf press Standing calf raise Seated calf raise Box jumps Side lunges Exercise 1:Calf press The largest muscle in your lower leg is the gastrocnemius , which runs from your knee all the way to your ankle. This muscle is activated every time you walk or run , but yo

5 BEST ABS WORKOUTS   Plank Side plank Bicycle crunch Reverse crunch Vertical chair knee Exercise 1: Plank The plank is great for working your entire core, and it can stimulate up to 130 percent more ab activity than the crunch . To make it more difficult , widen your feet and reach forward with your hands-that'll give your core an even bigger challenge . When you reach forward try not to tilt from your hips. If reaching forward isn't quite hard enough , or you want to do more oblique work, bring your knees up and toward your elbows. Exercise 2: Side plank The side plank can target each side of your body, allowing you to address weaknesses and correct imbalances. This move hits more than your abs-your abductors, adductors , quads, hamstrings, glutes, upper body, and lower back all get a workout. Your ankle, hip,and shoulder should be in one line, and your chin should remain off your chest. if you need a greater challenge , raise your chest .rais

5 BEST SHOULDER WORKOUTS Dumbbell shoulder press Upright barbell row Seated bent-over rear delt raise  Side lateral raise Standing front barbell raise over head Exercise 1: Dumbbell shoulder press While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support . place the dumbbells upright on top of your things Now raise the dumbbell to shoulder height one at a time using your thighs to help propel them up into position . Make sure to rotate your wrist so that the palms of your hands are facing forward . This is your starting position. Now , exhale and push the dumbbells , upward until they touch at the top . Then , after a brief pause at the top contract position , slowly lower the weight back down to the starting position while inhaling . Exercise 2 : Upright barbell row   Grasp a barbell with an overhand grip that is slightly less than shoulder less than shoulder width. The bar should be resting on the

5 BEST LEGS WORKOUTS Barbell squats Leg extension Leg press Hack squats Seated leg curl Exercise 1:Barbell squats Begin with the barbell supported on top of the traps . The chest should be up and the head facing forward . adopt a hip-width stance with the feet turned out as needed. Descend by flexing the knees, refraining from moving the hips back as much as possi ble . This requires that the knees travel forward. Ensure that they stay align  with the feet. The goal is to keep the torso as upright as possible. Exercise 2: Leg extension For this exercise you will need to use a leg extension machine . First choose your weight and sit on the machine with your legs under the pad and the hands holding the side bars . this will be your stating position. Using your quadriceps, extend your legs to maximum as you exhale . that the rest of the body remains stationary on the seat. pause a second on the contracted position. Exercise 3: Leg press Using a leg press

5 Best exercise for back Pull ups Dead lifts Bent over rows Back extensions Face pulls Exercise 1: Pull ups Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position . As you breath out , pull your torso up until your head is around the level of the pull-up bar. concentrate on using the biceps muscles in order to perform the movement . keep the elbow close to your body. Exercise 2:Dead lifts Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart . bent at the hip to grip the bar at shoulder - width allowing your shoulder blades to protract. Typically , you would use an alternating grip. With your feet and grip set, take a big breath and then lowe

5 Best exercise for chest  Flat barbell bench press Incline dumbbell bench press  Body weight dip  incline bench cable chest fly Body weight push up Exercise 1: Flat barbell bench press The most popular chest day exercise , rightly regarding as one of the best chest exercise for mass . The barbell bench press recruits muscles fibers from the entire chest alongside assistance from the shoulder  and triceps. Utilizing the barbell  for the bench press allows the muscle groups to work as one , moving the bar away from the torso before controlling the eccentric portion of the rep . The bar bell also allows more weight to be added to the bar, compared to a flat dumbbell bench press , Making it an excellent exercise for increasing overall strength and power. Exercise 2: Incline dumbbell bench press   A staple exercise when targeting the upper portions of the chest . utilizing incline press still targets the pectoraliz major, but with an increased

The 5 most effective triceps exercises Diamond push-ups Kickbacks Overhead Triceps extension Rope push down Lying barbell triceps extensions Strong arms are important for almost every upper body movement you do each day and your triceps are often the heavy lifters. Anytime you push something -a door ,a stroller ,a lawnmower or a barbell,you're using your triceps. Strong is important and for many of us,so is having shapely,toned arms. In other words , most of us don't like it when our triceps keep waving even after we've stopped. Exercise 1:Diamond push-ups Begin the move by positioning the hands on the mat directly under the chest with the fingers spread and the thumbs and forefingers spread and the thumbs and forefinger touching,making a diamond shape. Straighten the legs into a plank position or keep the knees on the floor for an easier version. Make sure the back is flat and the abs are engaged as you bend the elbows,lowering until your chin or

THE 5 BEST BICEPS EXERCISES  when starting on a muscle-building program,one of the key body parts that may people want to place a large focus on are the biceps.The biceps tend to be a highly noticed muscle group by others,so if you have nicely developed arms,people are going to know you on top of your workout game. it is very important to keep in mind that is actually the triceps muscles comprises a very large component of the arm, so you must not neglect your triceps work either, which will then give you the perfect balanced of what you need to see optimal results. Exercise 1: Barbell curl The first biceps workout to perform is barbell biceps curl, which will also allow you to overload those biceps with a heavy weight. Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells ,so this is a great one for maximum strength development. When doing the exercise, the primary thing to focus on is that you're not cutting the momentum to cause you