Muscle And Fitness Workout Routines PdfBy Solvicongo In and pdf 09.12.2020 at 05:54 8 min read
File Name: muscle and fitness workout routines .zip
When asked what body part they would most like to change, many men say they want either a bigger chest, bigger arms or a smaller belly. Adding width to your shoulders and back, increasing the size of your chest and arms, and stripping away belly fat will transform you from average Joe to athlete-in-waiting with a lean, defined and sculpted V-shape. Read on to discover the theory behind the plan, as well as simple lifestyle tips that will turn your body into a muscle-building, fat-burning machine.
- muscle gain workout routine pdf
- Your Four-Week Workout Plan To Build Muscle
- 15-minute workouts: This 31-day dumbbell routine will tone and strengthen your entire body
- A Simple Workout Plan for Serious Mass Gain
muscle gain workout routine pdf
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Building strength in your muscles helps build lean muscle mass, which helps burn fat. Department of Health and Human Services, recommends that adults perform muscle-strengthening activities at least two days per week. As a personal trainer, I encourage my clients to include strength training in their routine on a regular basis to accomplish two main goals: build muscle and burn fat. Research shows that whether you decide to do all of your strength training in one day or split up the workouts into different muscle groups i.
As the month moves on, the routines progress, which you'll notice is notated by an increase in repetitions on the calendar. I recommend that you look at the workouts for the week and plan them around your schedule. Download your printable calendar here. Hang the calendar on your fridge, or keep it in your purse or car, for easy reference.
Remember, this is just a sample of how you can structure your workouts! The calendar below is a suggested schedule, but it can be modified based on the time you have each day, so adjust your work days and rest days as needed. I recommend starting with 5-pound dumbbells. If that feels too easy, and you can maintain proper form with heavier weights, you can go up to 7 pounds and eventually 10 pounds.
I personally cap the weight at 10 pounds for my clients because they have the goal of sleeker, toned muscles. Stand with your knees softly bent; hold onto a pair of dumbbells with one in each hand.
Rest the arms down at your sides. Then, hug the elbows into the sides, shoulders back, and curl the weights up towards the shoulders into a bicep curl.
Slowly lower down. Repeat 10 times. Start standing with your feet hip-distance apart. Hinge forward at your waist and pull your abs in. Let the weights dangle down by your sides, and then hug your elbows in towards your sides and pull the weights up towards your chest. Tighten your upper back and the area in between your shoulder blades.
To start, hold the dumbbells in a goal post position with the weights in alignment with the ears. The upper arms are parallel to the ground, and the forearms are perpendicular to the ground. Press the weights up overhead, in front of your forehead slightly so that you can see them with your eyes without tilting your head up. Then bring them back to the starting position. Repeat this 10 times.
Start with the arms down by the sides holding dumbbells. Then, exhale as you extend the arms out to the sides just as high as the shoulders. Keep these muscles relaxed. Then, lower the arms back down to the starting position at your sides. Stand with your feet hip-distance apart, knees slightly bent. Grab your weights in each hand, and let your arms hang down towards sides.
Hinge forward at the waist so that your chest is tilted at a degree angle towards the ground. Perform a row by pulling your elbows up towards the sky, hugging them into your sides. Then, holding the elbows static, bring the weights up and back towards the sky into a tricep kickback, working the upper back and back of the arms. Come back to the row position and then release the arms down.
Perform this 10 times. Stand with your feet hips-distance apart. Bend your knees and sit your glutes back, pulling your naval in towards your spine. Then press down through the heels to stand back up as you exhale, tightening the glutes. Step the right foot to the right and bend the right knee. Sink the right glute back as you keep the left leg straight. In this side lunge, hinge at the waist and be sure to engage your core!
Keep the head in line with the spine and look down to the ground. Keep the shoulders relaxed. Then press down through the right heel to return back to center. Repeat 10 times, and then switch to the left side. With your feet open hip-distance apart, step your right foot forward and bend the right knee at a degree angle.
Track your right knee over your right ankle. Bend the left knee down towards the ground. Then, press down through the right heel as you return back to center. Repeat 10 times with the right leg, and then 10 times with the left. Standing upright, balance on the right foot. Extend the left leg behind you, and lean your torso forward reaching your arms towards the floor, allowing your left leg to lift up towards the ceiling behind you.
Keep the leg straight and squeeze the left glute at the top. Then lower the leg back down towards the ground and bring your torso up to center. Repeat 10 times, then switch sides. Step the feet out hips-distance apart. As you come up, lift the right leg out to the right and up as high as the hip.
Keep the leg straight. Then bring the right leg back to center and go right into the squat. Repeat this 10 times with the right leg doing the leg lift after each squat, and then repeat 10 times with the left leg doing the leg lift after the squat. Stand up with your feet hip-distance apart and hold one dumbbell in each hand. Reach your right arm towards the ceiling, and let you left hang by your side. Tilt your pelvis so that your low back is not arching and your naval is pulling in towards your spine.
Then crunch the right elbow down and bring the right knee up towards the elbow. This is working the right side waist. Repeat this 10 times on the right, and then switch to the left side. Holding one dumbbell with both hands, reach your arms up together towards the left upper corner of the room, and step your right foot out to the right.
Then, pull the dumbbell down towards your right knee as you bring the right knee diagonally across the body to meet the weight in the center. Touch the hands to the right knee, and then place the right foot back down and the arms back up to the left.
Repeat this 10 times, and then switch sides. These exercises combine two moves — a leg exercise with an upper body exercise — into one exercise. They require a pair of dumbbells and allow you to get more bang for your buck time-wise. Repeat this routine three times through. While holding one dumbbell in each hand, lower down into a squat. As you press up from the squat to standing, curl the arms up into a bicep curl.
Hold one dumbbell in each hand, and step to the right bending the right knee into a side lunge. Stay in the side lunge as the arms dangle down in front. From here, pull the elbows up towards your sides and pull the weights up towards your chest performing a row. Squeeze the shoulder blades together. Then, release the arms down, and press down through the right heel to press back to the center.
Repeat this 10 times, and then switch to the left side. Step forward into a forward lunge with both knees at a degree angle. Holding this position, raise the dumbbells out to your sides at a degree angle, creating a goal post shape with the weights in line with your ears, then press them up towards the ceiling, performing an overhead press.
Bring your arms back down to your sides and press back to the starting position. Repeat this 10 times with the right leg, and then 10 times with the left leg. Standing upright, balance on the right foot; Hold one dumbbell in each hand. Extend the left leg behind you, and lean your torso forward reaching the weights towards the floor, allowing your left leg to lift up towards the ceiling behind you.
As you come up to center, extend the arms out to the side into a side extension. Repeat this 10 times on the right and then 10 times on the left. Hold one dumbbell in each hand and lower down into a squat with the elbows hugging in towards your sides. In the squat position, extend the arms back into a tricep extension.
Release the arms as you press down through the heels to return to standing. Then, lift the right leg out to the side into a side leg lift.
Your Four-Week Workout Plan To Build Muscle
Our editors independently selected these items because we think you will enjoy them and might like them at these prices. If you purchase something through our links, we may earn a commission. Pricing and availability are accurate as of publish time. Building strength in your muscles helps build lean muscle mass, which helps burn fat. Department of Health and Human Services, recommends that adults perform muscle-strengthening activities at least two days per week.
In the realm of fitness, three-month workout programs dominate the landscape. Are they effective? How long has it been since you went to the gym regularly? Six months? A year? Five years?
15-minute workouts: This 31-day dumbbell routine will tone and strengthen your entire body
A Harvard Health article. There is no single type of exercise that can take care of all your needs. In fact, to get the most benefits from your routine, you want a mix of activities during the course of a week. So what does a balanced exercise plan consist of?
The Ultimate Shoulder Workouts Anatomy. We've put together this graphic of different types shoulder workouts. Knowing the anatomy of each muscle group is.
A Simple Workout Plan for Serious Mass Gain
Duration of the workout program is 8 — 12 weeks. A 4 day split workout routine is one of the most effective, most superior and all around best weight training routine you can follow for building muscle. You can gain muscle and lose fat doing bodyweight workouts: Yes, contrary to meatheads in your local gym you can gain an appreciable amount of muscle performing bodyweight exercises. The following 4 day workout routine is meant to provide as much rest in between workouts in order to stimulate as much muscle growth as possible while keeping time out of the gym to a minimum. A 5-day workout split routine refers to focusing your training on specific regions and muscles in your body.
Are you an intermediate or advanced trainee looking to build muscle mass fast? The Muscle Building Workout Routine is the completely FREE weight training program that I recommend most often to people looking to build any amount of muscle mass as fast as possible. In this 4 day version, each muscle group gets trained once every 3rd or 4th day, which is right within the ideal frequency range for building muscle mass at the optimal rate. In this 3 day version, each muscle group gets trained once every 4th or 5th day. All you need to do is pick one. Just pick the one the seems best for you, your preferences and your schedule.
The age-old desire to build a strong, well-proportioned physique is still alive and well. Yes, the average gym-goer no longer yearns to build a monstrous, freaky, eye-popping body complete with gnarly veins, huge, stumpy legs and the inability to fit into a dress shirt. But everybody in the gym still wants to build an appreciable amount of muscle and strength. And they want to actually see the results of their hard work without it being hidden under a layer of unwanted body fat. Building an impressive physique not only grants external benefits such as strength, power, and an aesthetically pleasing structure. It also provides many internal benefits: confidence, increased self-esteem, and self-discipline, just to name a few. Drowning in information makes the temptation to throw in the towel even stronger.
The first phase of this 8 week shred consists of 4 weeks of muscle building and For the ab exercises, you can simply keep adding repetitions until your abs.