This routine might be for you if you practice other physical activities for recreation or competitively. Here you train each muscle group only once a week, thus giving it enough time to recover until the next time you do the same muscle group. Intermediate Three-day Split Routine I might also be for you if you…
You can give this novice routine a try only if you have at least 10 – 12 weeks experience with weights under your belt. How often you should do it: 3 times per week Duration of a session: 1 – 1.15 hour What weights to use: Last rep should feel difficult but don’t go to failure. If it…
If you have already been in a gym for at least 4 – 6 weeks, you can this circuit training routine. How often you should do it: 3 times per week Duration of a session: 45 – 60 min What weights to use: Last rep should feel difficult but don’t go to failure. If it gets too easy…
This is a circuit training routine for a complete novice. If you are starting now start with this one. How often you should do it: 3 times per week Duration of a session: 45 – 60 min What weights to use: Last rep should feel difficult but don’t go to failure. If it gets too easy increase the…
Here are a few suggestions for triceps exercises: Triceps Cable Press Down Lying Triceps Extension One Arm Triceps Extensions Close Grip Bench Press Triceps Dips One Arm Cable Press Down Dumbbell Kickbacks Triceps Cable Press Down Works: Triceps How to do it: Stand in front of an overhead pulley. Grasp the handle at width, narrower…
Choose a shoulder exercise from the ones, listed below: Military Press Dumbbell Overhead Presses Smith Machine Military Press Upright Rows Standing Dumbbell Lateral Raises Standing Bent-over Dumbbell Lateral Raises One Arm Cable Lateral Raises Front Dumbbell Raises Military Press Works: Shoulders How to do it: Get a wide grip on a barbell. The starting position…
Here you will find a list of the most used and effective quads exercises: Squats Leg Press Hack Squats Leg Extensions Lunges Dumbbell Step Ups Squats Works: Quadriceps How to do it: Get a wide grip on a bar that is on a rack and step underneath it. Place the bar right in the middle…
A few hamstring exercises to chose from: Lying Leg Curls Seated Leg Curls Stiff Leg Dead Lift Dumbbell Leg Curls Lying Leg Curls Works: Hamstrings How to do it: Lie face down on the machine. Hook your feet under the pads. Hold the handles underneath the board for support. Start curling your legs with a…
Here are several chest exercises you can choose from: Flat Barbell Bench Press Incline Barbell Bench Press Flat Dumbbell Presses Incline Dumbbell Presses Flat Bench Dumbbell Flys Decline Barbell Bench Press Cable Crossover Dips Pec Deck Flys Flat Barbell Bench Press Works: Chest How to do it: Lie down on a flat bench. Your feet…