Top Back Workout For A Barn House Door Back

This workout is a complete back workout targeting mostly back thickness but also stimulating back width. It is inspired by Kai Greene and designed to put barn doors chunks of muscle on your back. We are going to hit all parts of your back; upper, lower, middle… and we are going to use all kinds of intensifying techniques to spark some serious muscle growth.

The MOST IMPORTANT aspect of any back workout is to ensure that you are not jerking through movements, especially as your muscles fatigue – keep tension in your muscles and keep your mind /muscle connection on your lats.

Deadlifts

Sets: 4

Reps: 3-6

Rest Time: 90 Seconds

Note: This is an incredible back workout because you are emphasizing the erector spinae all the way to your traps. Another benefit is that this exercise will also blast your hamstrings. Make sure to emphasize your form and stay tight during this movement.

Seated Cable Row (Close Grip)

Sets: 3

Reps: 6-10

Rest Time: 90 Seconds

Note: This is a fantastic exercise for emphasizing the large rhomboid back muscles so make sure you get a great pump and really squeeze those muscles as you row the bar into your abdomen.

Wide Grip Lateral Pull down

Sets: 4

Reps: 6

Rest Time: 90 Seconds

Note: This exercise will build your lats and really emphasize the middle portion, which brings together that V Taper look. Make sure that your hands are wider than shoulder width apart to emphasize the mid lats.

Barbell Row

Sets: 4

Reps: 8

Rest: 2 Minutes

Note: The barbell row is another awesome exercise for strengthening the erector spine and building up your back muscles. Another bonus is that you will be getting an incredible bicep pump during this exercise.

Underhand Grip Pull-Ups (Weighted Optional)

Sets: 3

Reps: 6-10

Rest: 90 Seconds

Note: This one is going to drill your upper lats and also build thickness and depth in your biceps. Underhand Grip Pull-Ups are one of the best bicep builders since you are working your bicep muscles from a different angle.

If you are strong enough make sure that you do these weighted either with a dumb bell between your feet or with a weight belt.

1 Arm Db Row

Sets: 3(each arm)

Reps: 8

Rest: 90 Seconds

Note: This exercise is going to sculpt your rhomboid muscles and is the best iso-lateral type movement for building that barn house door back. The 1 arm db row allows you to work each side of your back individually chiseling your rhomboids to aesthetic perfection.

Weighted Reverse Hyper-extension

Sets: 4

Reps: 10-12

Rest: 90 Seconds

Note: This is the best exercise for targeting your lower back and building a strong foundation. Unlike the other back exercises that are working your upper and middle sections of the back, the weighted reverse hyper-extension will target your lower back muscles, which is most guys’ weakness.

This exercise will also help you to dead lift more weight and build a very strong foundation. Many injuries occur due to weaknesses in the lower back.a

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How to Get Big Arms in 2 Weeks ?

You can sure sweep the girl of your dreams off her feet with your charm; but if you can lift her in Superhero-like arms that promise her to catch every time she falls, then you’ve arrived.

Tired of scrawny arms? Time to build up some brawn up there—and that too in just a couple of weeks! Read on to build bigger arms and earn instant respect.

Fitness experts across the globe agree that nothing, we repeat, nothing will help you get big arms faster then training biceps, triceps and forearms together on a single day. When you are fresh and when your glycogen stores are full, that’s the best time to train your arms, as it will produce a much more intense arm workout leading to better gains. The body parts trained first will always improve faster than those at the end of the workout when you are fatigued.

 THE WORKOUT

These Workouts will add the most muscle to your biceps, and triceps. secured.

Friday Arm Specialization

Biceps:

EXERCISE 1:  BARBELL BICEPS CURL 4 sets of 8-12 reps
EXERCISE 2:  INCLINE DUMBBELL BICEPS CURL 3 sets of 8-10 reps
EXERCISE 3:  INCLINE CABLE CURL 3 sets of 8-10 reps
EXERCISE 4:  CABLE HAMMER CURL

 Triceps:

 EXERCISE 1: ROPE TRICEPS PRESS-DOWNS 4 sets of 8-12 reps
 EXERCISE 2: Close Grip Bench Press 3 sets of 8-10 reps
 EXERCISE 3: Overhead Dumbbell Extensions: 3 sets of 8-10 reps
 EXERCISE 3: Dips 3 sets of 8-10 reps

forearms:

EXERCISE 1:  REVERSE BARBELL CURL  3 sets of 8-10 reps 
EXERCISE 2:  REVERSE WRIT CURL 3 sets of 8-10 reps
EXERCISE 2:  BEHIND THE BACK BARBELL WRIST CURLS  3 sets of 8-10 reps
EXERCISE 2:  DUMBBELL WRIST CURLS  3 sets of 8-10 reps

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Extreme Six Pack Abs Workout

This workout combines core work, cardio, and isolation abdominal exercises to really help you get great results. Building muscle, along with total body fat burning workouts, along with adding core exercises and of course a clean diet will equal tight and toned abdominal success. Developing your abdominal muscles with added weight will also boost your post metabolic burn so keep that in mind as well.

1 JACKKNIFE SIT-UP
2  REVERSE CRUNCH
3 DECLINE CRUNCH CABLE
4 HANGING LEG RAISE
5 CABLE CRUNCH

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How Dividing Up Your Muscle Groups?

A “workout program split” refers to how you divide your workout routine to train different muscles on different days of the week.
In general, there are three types of workout splits to consider. They include:
Full body workouts
Upper/lower body workouts
Split body workouts
Each of these splits can work well, but it’s important to understand the pros and cons.

Full Body Routine

With a full body workout, you train each muscle group each day that you’re at the gym. It ensures that you hit each muscle group frequently, while maintaining a number of rest days. It’s effective and efficient, and great for people with busy schedules or that are just starting out.
A full body workout schedule might look something like this:

Monday: Full body
Tuesday: Off
Wednesday: Full body
Thursday: Off
Friday: Full body
Saturday: Off
Sunday: Off

Because each muscle group is trained each time you hit the gym, you get a powerful metabolic response from your workout. If your goal is to stay or become lean, a full body workout can definitely help you achieve it.
If you do opt for full body workouts, you’ll probably include many compound exercises like squats, bench presses and dead lifts. These exercises work many different muscle group at once, and are thus well-suited for a full body workout routine. After all, you don’t want to spend your entire day at the gym.

Upper / Lower Body

This is a great way to divide up the muscles into 2 groups that are approximately equal in size. The lower body includes the quadriceps, hamstrings, buttocks, lower back, and calves.

The upper body includes the chest, shoulders, back, biceps, triceps, forearms, and abs. You could start by grouping upper and lower body muscles and modify the routine as needed.

Pressing, Pulling, and Squatting Movements

The logic behind this method is that certain muscle groups tend to work together in compound movements. For example, many back exercises are pulling movements that work the back, biceps, and forearms together. That means that it makes a lot of sense to do your back and biceps on the same day.

Pressing movements for the chest and shoulders tend to involve the triceps. This goes for exercises like bench presses and shoulder presses. Also, many chest exercises such as the incline bench press will heavily involve the shoulders. So it might make sense to train your chest, shoulders, and triceps together.

Same for the legs. Your squats will hit your quads, hamstrings, buttocks, and lower back at the same time. Again, it makes great sense to train these together as well.

Of course the fact that these muscles all work together so much might be the exact reason you decide not to train them together. I’ve found myself doing my shoulders on a different day than my chest because my triceps were too tired after my chest workout to do overhead presses well. Pay attention to what your body is telling you.

Advanced Routines

As you advance, giving your muscles the shock they need requires greater and greater intensity. Also, your muscles will adapt to your workouts and learn to recover more quickly. This is the stage where you can begin to divide your body into smaller groups and work them more often and with greater intensity. However, you won’t just arrive at this advanced stage in a short month or even a year.

Here are a few tips:

Use basic routines to get to an advanced level. You’ll never become advanced by doing an advanced routine… it’s something you work up to over a long period of time.
Try to work the big exercises and small ones together. Don’t do squats, deadlifts, bench press, and overhead press all in the same day. Spread the big exercises out as evenly as possible.
Increase the intensity slowly over time. Maintaining a slow and steady momentum will take you further than trying to progress too rapidly. Remember the story of the tortoise and the hare, but move as soon as you are ready to handle an increase.
Listen to what your body is telling you. Your routine should be adjusted to fit your own personal needs.
Coming up: A beginning training program that can be adjusted and modified as a beginner moves into the intermediate stages.

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The One Arm Barbell Press – A Unique Exercise For Shoulder Mass

When you want to surprise your muscles and accelerate muscle growth, performing endless sets of bench presses just won’t cut it – achieving unconventional progress demands some unconventional exercises. As any dedicated lifter would confirm, even the best training routines can’t provide superior gains forever and once in a while, you will need to shake things up and present your muscles with a new challenge.

The one-arm barbell press: how and why?

The one-arm barbell press is performed by holding a barbell with one arm with your palms facing you or each other and pressing the bar up in one powerful movement. You can either perform this movement in a lying position on a bench or as a standing shoulder press, which will determine the optimal type of grip.

As you can guess, this is not a very popular exercise and you’ll rarely see it being performed in your local gym. This is because most lifters underestimate the benefits of unilateral training, and those who recognize its importance tend to utilize dumbbell exercises for this purpose. Yet, the lack of popularity of a certain exercise doesn’t always mean that that exercise is ineffective – more often than not, it just means that it’s not as flashy as some other exercises or a lot harder than them, so therefore it’s reserved for the minority of experienced lifters who have a deeper understanding of biomechanics and really know what they’re doing.

The benefits of unilateral lifts are virtually unmatched. Not only that they help you get stronger, improve your balance and polish up your technique, but they also stimulate huge mass gains. So before returning to your regular training, check out the major benefits of unilateral movements, particularly the one-arm barbell press:

What are the benefits?

In a nut shell, you’ll get stronger, improve your technique and have greater balance, coordination and functional strength in the future. Here’s why:

Superior Muscle Recruitment

You’re going to have to work hard on this lift just to keep the weight level and prevent it tipping. Shoulder pressing in such a way works the muscles harder and recruits more of the stabilizing muscles around the shoulder and upper back. More muscle recruitment means more strength and coordination in the long run.

Balance and Coordination

This will take your balance and coordination to the next level. Muscle coordination will improve your functional strength and improve your ability to exert force on demand. You can’t ‘cheat’ on this exercise and it forces you to concentrate hard and be strict with the movement, something we’re not used to when doing the standard military press.

Superior Deltoid Development

Most people shoulder press with a pronated grip; that is, with your palms facing away from you. Not only does this increase stress on the joints, but can cause impingement at the bottom of the lift. By shoulder pressing with a neutral grip; that is, palms facing towards each other, you can generally press more weight, while preventing rotator cuff injuries and can keep the muscles safe at the bottom of the lift. It also activates the front delts FURTHER than a traditional pronated press because of the way the hands are in front of the shoulder rather than at the side.

Core Stability

You’ll have to work hard to make sure your body stays straight and rigid during this movement. Your whole body will be statically resisting force. This style of awkward loading improves overall core stability and muscle coordination, which translates into better execution throughout all your training.

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Build A Bigger Back For This Routine

 Many gym goers tend to focus most of their time on the “show” muscles (chest, biceps and abs) but neglecting your back isn’t a great idea for either appearance or performance. Building a strong, stable and healthy back can reduce the pain that you feel at the end of a long day and a strong, wide back and also helps broaden the upper body and make the waist appear narrower (often referred to as a V-taper) creating a much more appealing and sexy overall look.

Back Training

While it’s common to put chest and back together on the same training day – Arnold used to do this – it makes more sense to work back on its own day, especially if it’s a weak point, followed if you want by biceps and forearms. This allows you to focus all of your energy on back training only instead of “sharing” energywith another big muscle group like the chest. Since the biceps are actively involved in all back exercises it does make sense to work biceps after back. I like to include forearms with this workout but there is a theory that forearms are a little like abs in that you can work them more often then other muscles. While they are high endurance muscles that are involved in every exercise you do because of the grip required to hold the bar, I prefer to work them hard once a week with biceps.

If you know my writing you know I believe in one workout per week per muscle group. This is because of my age and recovery ability and because I’m natural. Age and steroid use can change everything, however, so I imagine younger guys and guys on steroids use more typical splits, hitting each muscle twice a week. That’s fine if it works for you, just be sure you are fully recovered. Remember growth only happens when you recover, not from how often you hit the gym.


Trapezius

The trapezius is a very wide triangular shaped muscle that covers almost all of the muscles at the nape of the neck and a large part of the back. It originates in the occipital bone at the base of the skull and is inserted in the scapula and clavicle. The fibers of this muscle provide pull in three directions: up, down and in. It’s function is to turn the head and raise the shoulders.

Many people train traps with shoulders. I prefer this myself but for the purpose of this article I’ll include it with back

Here are the routines:

Routine #1

Deadlifts – Use this pyramid scheme: 15, 12, 10, 8, 6. Start with a light weight, add weight with each set, the 8 rep set and 6 rep set are your main working sets. At the top of the movement, do as many reps of shrugs as possible to hit the traps.
Pull Ups – 25 reps over as many sets as it takes. If you can do this in one set, do two sets of 25. Use a fairly wide overhand grip, a full range of motion and no cheating.
Bent Rows – 3 sets of 12 reps, using a weight you can get for 8 reps. Rest pause your way to 12. Do this on all 3 sets.
Performance notes: Deadliftss should be explosive but under complete control up and slow on the way down. Use a full range of motion on pullups, concentrating only on the back, not the biceps. Remember, they are hooks, nothing more. On bent rows, explosive up, hold and squeeze at the top, lower slowly.

Routine #2

Power Cleans – Same rep and set scheme as deadlifts.
Seated Cable Rows – 3 sets of 8 reps.
Lat Pull Downs – 4 sets of 10 reps, medium wide overhand grip for 2 sets, a wide grip for 2 sets.
Shrugs – Use this rep scheme: 12, 10, 8, 6. All 4 sets are working sets so use a weight that allows to just get the suggested rep count.
Performance notes: Power cleans are an explosive exercise. Be sure you understand the movement and keep the rep under control at all times. Even though I suggest explosive for this and all power based movements, as the weight gets heavier the bar’s not going to be moving all that fast. Seated rows should be continuous tension, squeeze and hold for a 3 count when you bring the bar in to your chest. If you can, use a 4 count on the return movement. Use the same rep method on pull downs. When doing shrugs, pull your shoulders straight up towards your ears, hold and squeeze. This applies each time you do shrugs in any of the routines.

Routine #3

This is a width heavy routine:

Pull Ups – 30 reps over as many sets as it takes. If you can do this in one set, do two sets of 30. Use a wide overhand grip.
Close Grip “V” Handle Pull Downs – 3 sets of 12 reps.
Behind The Neck Pull Downs – 2 sets of 8 reps, medium wide overhand grip.
T Bar Rows – 3 sets of 12 reps.
Dumbbell Shrugs – Use this rep scheme: 12, 10, 10, 8. These are all working sets.
Performance notes: On the close grip pull downs, you’re pulling the bar to your upper chest. On this and behind the neck pull downs, use continuous tension style reps, holding and squeezing at the top for a 3 count. On T-bar rows, do your reps explosive up, slow and controlled down.

Routine #4

This is a thickness heavy routine:

Deadlifts – use this rep scheme: 15, 12, 10, 6-8, 6-8, 4.
One Arm Dumbbell Rows – 3 sets of 8-10 reps.
Seated Cable Rows – 3 sets of 8 reps.
Lat Pull Downs – 3 sets of 10 reps – or – chins: 20 reps.
Shrugs – 3 sets of 15 reps.
Performance notes: Go heavier than usual on deads, explosive up, hold at the top for a 3 count and lower slowly. On dumbbell rows, use the same rep performance. Seated rows and pull downs: this time use continuous tension, hold at the top for a 5 count. Stop halfway on every rep of every set on these two exercises and hold for another 5 count.

Routine #5

Power routine:

Power Cleans – Use this rep scheme: 15, 12, 10, 8, 8.
Deadlifts – Rep scheme: 12, 10, 8, 6, 4.
One Arm Dumbbell Snatch – Rep scheme: 8, 8, 6, 6.

Performance notes: Any time you do a routine like this, you’re really working the entire body. You will see tremendous natural hormone release from this routine. Be sure you completely understand how to do each exercise, and go for heavy weights on your top sets. Rep performance should be explosive but under control up and slow down.

Work your back 1-2 days per week on the same day that you work your biceps or on 2-3 non-consecutive days as part of a full body workout. Focusing some effort on developing and strengthening you back will improve how you feel and put you on the fast track to the better looking upper body that you’ve been longing for.

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Best Workouts To Get Bigger Legs in Just 30 Days

If you know me, you know that I’m the opposite of “chicken legs”.  While part of it may be genetics, I want to tell you something:  I know what makes legs grow.

First of all, I’m going to tell you my theory as to why some people genetically have chicken legs while some people have big legs (I’m talking muscle, not fat), then I’ll go into detail of the best things that I’ve found to make your legs grow.

For maximum growth of the leg, the main exercise should be the full back squat. No other elevator even comes to end with the activation of the muscle fiber created by squatting. Squatting also increases the amount of growth hormone that the body releases.

An increase in growth hormone will not only increase the size of the legs, but you will have more whole body hypertrophy as well. All the back squats touch all the muscles of the quadriceps, the hamstrings, and the buttocks which is why they are the king of all exercises.

However, squatting for the whole year could put too much pressure on the spine. Some cycles of spinning of the spine should be implemented throughout the year to avoid this. For example, unilateral exercises can be used instead. Aside from this question, here are the best exercises for building bigger legs in 1 month:
  1. Barbell Back Squat

2.Barbell Front Squat

3. Romanian Deadlift

4. Bulgarian Split Squat

5. Lying Leg Curl

6. Hack Squat (Machine)

7. Standing Calf Raise

8. Calf Raise on the Leg Press

How to Get Bigger and Stronger Legs

The Workouts

We’ve covered a lot so far—the ideal approach to leg training, the physiology of muscle growth, how to eat right, and the best leg exercises for gaining size and strength.

It’s now time to hit the gym and make some gains!

Step one is outlining our goal for the next 30 days, and that’s focusing the majority of our time and energy on maximizing leg growth.

As you’ll see, we’re not going to neglect the rest of the body, but we’re going to dial everything else back (reducing both intensity and volume) so we can really hammer our lower parts for a month.

That’s why this is a 30-day program, by the way—it’s not a balanced whole-body routine that you should do for an extended period of time.

It’s a tool you can use periodically to “shock” your legs into growing and then return to the toolbox.

So, here’s the workout plan:

Day 1

Lower A

 Barbell Back Squat
Warm up and 3 sets of 4 to 6 reps

Barbell Front Squat
3 sets of 4 to 6 reps

Romanian Deadlift
3 sets of 8 to 10 reps

Standing Calf Raise
3 sets of 4 to 6 reps

Day 2

Upper

Incline Barbell Bench Press
Warm up and 3 sets of 4 to 6 reps

Close-Grip Bench Press
3 sets of 4 to 6 reps

Seated or Standing Military Press
Warm up and 3 sets of 8 to 10 reps

Dip (Chest Variation)
3 sets of bodyweight to failure

Day 3

Rest

Day 4

Lower B

Deadlift
Warm up and 3 sets of 4 to 6 reps

Barbell Front Squat
3 sets of 4 to 6 reps

Lying Hamstring Curl
3 sets of 8 to 10 reps

Calf Raise on the Leg Press
3 sets of 8 to 10 reps

Day 5

Rest

Day 6

Lower C

Bulgarian Split Squat
Warm up and 3 sets of 8 to 10 reps

Hack Squat or Front Squat
3 sets of 8 to 10 reps

 Standing Calf Raise
3 sets of 8 to 10 reps

Rest

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Strength Training Tips for Beginners

Strength training can be intimidating to a fitness newbie, especially if you've never operated one of those machines with the pulleys and levers, or you don't want to go toe-to-toe with that tan, grunting guy. However, strength training is a crucial part of getting fit that just can't be ignored. Cardio alone doesn't cut it. I repeat: cardio alone does not cut it. Now I'm not saying you should be able to bench press like Arnold, but even a few days of light strength training each week can do wonders for your health—and not to mention, your physique.

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10 to 15 Minutes to Set Your Abdominal

Long gone are the days of spending a full hour training your abs. To maximize time and efficiency, you only need 10 to 15 minutes to set your abdominal muscles on fire and get an intense burn that lasts. Rather than doing three sets of one exercise and moving on to three sets of another exercise, plan your ab workouts like you would a total-body circuit. Pick a different focus with each exercise and try to move from exercise to exercise with as little rest in between as possible.

Equipment Required: Ball, Exercise Mat (Optional)

 

10 minute workout
1 minute stretch at the end

Exercises:
10 rope climbs high
10 rope climbs diagonal each side
10 knees to side crunches each side
10 pelvic tilted crunches
30 sec forearm planks inch walks (back, forward)
10 T-shape dorsal raises
10 Knee to inside and outside Elbow Plank
Repeat entire set twice

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Proven Health Benefits of Avocado

The avocado is a rather unique type of fruit.

Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats.

Numerous studies show that it has powerful beneficial effects on health.

Here are 4 health benefits of avocado, that are supported by scientific research.

1. Avocado is Incredibly Nutritious

2. They Contain More Potassium Than Bananas

3. The Fat in Them Can Help You Absorb Nutrients From Plant Foods

4. Avocados Are Loaded With Fiber

Avocado calories

At around 160 calories per 100 grams, this pear-shaped fruit of the avocado tree with its dark green skin has a medium-high quantity of energy as compared to several other fruits. And the fairly high number of calories provided by the avocado comes from fats.

Unfortunately, then, due to the diet industry's answer to weight problems of arcane low-calorie, low-fat foods, many people will consequently view negatively this wonderful fruit along with its great nutritional value, and fail to capitalize on the medical benefits to health and the nutrition, such as vitamins and potassium, of avocados.

You need this in your diet: avocado nutrition facts and dietary information

But the fat in avocados is the good healthy variety, not unhealthy saturated fat. Your body needs healthy fats from eating vitamin-rich, nutritious foods.

There is evidence that the healthy monounsaturated oleic acid that the avocado contains can boost your metabolic rate as well as help to keep your appetite levels down. This nutrient also helps to lower your cholesterol level with a corresponding reduction in the risk of atherosclerosis and heart disease. Avocados are low in carbohydrate and contain virtually no sodium or protein.

And these avocado nutrients are worth having too

The high potassium levels found in fresh avocado (even higher levels than in bananas) also help to regulate blood pressure. This nutrient and its accompanying vitamins have been shown also to lower homocysteine levels. And with a high fiber content, the view of the avocado as an all-round healthy food resource, and particularly good for your heart, is secure.

So, how many calories in an avocado?

You may be wondering how many calories there are in a single fruit. To answer this question it is necessary to recognize that avocados come in different sizes. A typical medium-sized one of around 145 grams typically contains around 230 calories.

But of course a whole one with all of its nutrients may well contribute more than you need for one of your "5 a day" portions of varied fruits and vegetables in the well-publicised government guidelines.

You may find, if you select fruits of the right size, that you can get two days' worth of portions from one avocado, eating only 50 percent of it in one serving. Keep the leftover half in the salad section of the refrigerator, sealed.

Beyond the calories in avocado

And the avocado's relatively high calories shouldn't be a problem. Once you have gotten away from the low-calorie, low-fat mindset and started to include genuinely healthy food like the avocado in your daily diet, your body will start to benefit from the improved nutrition and you will reduce your weight, albeit slowly. Expert medical advice is that a slow pace of weight loss is ideal from a health point of view.

All this becomes a little more complicated if you're in America, where there is rivalry between the avocados grown by the states of California (Hass variety) and Florida (Fuertes variety). The examples from California are on average smaller in size, but are also higher in fat (and therefore calories), however, so it's worth getting the facts on which type of fresh avocado you're buying locally.

An easy way to ripen an avocado more quickly is to leave it in a paper bag for a few days. This will make it more suitable for use in recipes such as guacamole or even in prawn cocktail.

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5 Cable Exercises to Build Boulder Shoulders

Cable hammer curls rope attachment cable face pulls shoulders weigh of life scale manual bodybuilding workout routine for intermediate reviews the pcc090x cable cable seated shoulder press.

Shoulder Workout With Cable Exercises

 1.Lateral cable raise   

Preparation

With low pulleys to each side, grasp left stirrup with right hand and right stirrup with left hand. Stand upright.

Execution

With elbows slightly bent, raise arms to sides until elbows are shoulder height. Lower and repeat.

2.Cable One Arm Front Raise

Preparation

Grasp stirrup attachment. Stand away from pulley slightly with arm back somewhat at side and elbow straight or slightly bent.

Execution

Raise stirrup forward and upward until upper arm is well above horizontal. Lower and repeat. Repeat with opposite arm.

3. Front cable raise

Step 1: Choose a weight on the low pulley machine and grab the single hand cable attachment with your left hand.
Step 2: Turn away from the pulley and hold your arm straight down so that the hand cable attachment is in front of your thigh. The palm of your hand should be facing down. This is the starting position.
Step 3: Lift your left arm to the front. Bend your elbow slightly and keep the palm of your hand facing down. Continue lifting until your arm is positioned slightly above the level where it would be parallel to the floor. Exhale as you do so and hold the position for a second when you reach the top.
Step 4: As you inhale, lower your arm slowly to the starting position.
Step 5: Repeat for the number of reps in your set and then switch to the right arm.

4.Rear cable raise

Preparation

Stand with cable columns to each side. Grasp left stirrup with right hand and right stirrup with left hand. Bend knees and bend over at hips, so torso is approximately horizontal with back straight. Point elbows outward with arms slightly bent.

Execution

Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and slight bend in elbows as arms are raised to sides. Lower and repeat.

5.Upright cable row

Set the pulley at the lowest setting of the cable machine and grab onto a straight-bar attachment using a shoulder-width grip. You should be facing the machine and standing with a slight bend in your knees.
Extend your arms down in front of you, and with your back straight, row the cable upward until the bar is just below your chin.

Lower the bar back down until your arms are extended, and repeat.

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How To Lose Bodyfat ?

If you’re looking for ways to get back in shape (or get in shape, period), you’re not alone. After all, it’s prime resolution-making (and breaking!) season, which means most of us have some self-improvement goals, and getting healthier and fitter is always a good one. Instead of being laser-focused on shedding pounds, which can result in tunnel vision and frustration, there are some easy ways you can tone and tighten—and melt fat—without agonizing. 

 You will also have to perform weight training to help you build muscle and burn bodyfat. If you are new to weight training here is a good workout routine that you can follow. If you are already weight training you can continue to do your normal workout routine.

Workout 1:

 Bench press 3 sets of 10 reps (for the chest)
 Pull downs 3 sets of 10 reps (for the back)
 Military press 3 sets of 10 reps (for the shoulders)
 Crunches 3 sets of 25-50 reps (for the abdominals)

 Workout 2:

 Squats 3 sets of 10 reps (for the quadriceps)
 Leg curls 3 sets of 10 reps (for the hamstrings)
 Barbell curls 3 sets of 10 reps (for the biceps)
 Triceps push downs 3 sets of 10 reps (for the triceps)
 Standing calve raises 3 sets of 15 reps (for the calves)

 With this routine you workout every-other-day and alternate the two workout routines. The weight that you lift for the first couple of weeks should be light enough so you can complete the repetitions with ease. Then gradually, over time increase the amount of weight that you are lifting. For the first set of each exercise, use a light weight to warm up the muscles and prevent injury. For the other sets, increase the weight so that you have to work hard to complete the required repetitions.

If you follow these suggestions you will be able lose bodyfat and add lean muscle. But you need to measure your progress, to make sure you are on the right track. If your main goal is fat loss then aim to lose at least 1 pound per week. Each week weigh yourself at the same time (i.e. every Saturday morning after using the bathroom). As long as you are losing at least 1 pound per week then keep your diet and exercise plan the same because it is working for you. If you are not losing at least 1 pound per week you will need to cut back on your food intake, increase the amount of cardio you are doing, or both until you are consistently losing 1 pound per week.

The key to a successful fat loss program is to stick with it. It may take several months to get in to get lean and in shape (depending on your current physical condition). But the time is going to pass by anyway. If you stick with your plan you will make progress and you will be able to look back in a few months time and be proud of your new leaner body, instead of complaining about being overweight and out of shape.

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Killer Shoulder Press Exercise Variation

Repetitive overhead pressing with a standard barbell can not only limit progress and increase likelihood of injury — it's also incredibly boring. In order to side-steps these weight training obstacles (and just to have more fun in your programming).

Press the barbell so that it’s a couple inches over your head and then lower the barbell behind your head. Then press the barbell back up so that the bar is a couple inches over your head and bring the bar back to the front. This would constitute one rep.

I recommend that you start off using just the empty barbell and work up to doing 100 total reps. (i.e. 10 sets of 10 reps, 5 sets of 20 reps, 4 sets of 25 reps, etc.) Just do as many sets as it takes to compete 100 total reps.
Now this is quite challenging, even when just using the empty barbell. Most people don’t have muscular endurance and work capacity to perform 100 total reps. So if you can’t perform 100 total reps at first that’s ok, just work within your means and strive to get more reps each workout.

When you can perform 100 total reps consistently then you can start adding weight to the bar and pyramid up in weight with each set and lower the reps like you would for normal shoulder presses and really push yourself with the Bradford Press. But just start out using the empty barbell for high reps and master proper form and technique first.

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Egg White Protein Vs Whey Protein: Which is Best?

Egg whites and whey protein are two of the most beneficial sources of protein when it comes to building and maintaining lean muscle. Both are complete sources of protein, meaning it contains all the essential amino acids. Essential amino acids are critical to cell and tissue health and the only way to get them is through your diet. Check with your doctor before trying whey protein supplements.

Egg Whites

The advantage egg whites offer over whole eggs and whey protein is that it’s a fat-free protein source. It does contain small amounts of vitamins and minerals, such as riboflavin, niacin, B-vitamins, potassium, magnesium, calcium and iron. Each raw egg white from a large egg contains about 17 calories, according to the U.S. Department of Agriculture Nutrient Database. Most importantly, each egg white contains about half the protein of a whole egg, which equates to 3.6 g of high-quality protein in a large egg.


Whey Protein

Whey is the liquid part of milk protein derived during the cheese-making process. It’s a highly-absorbable source of protein that’s available in supplement form. Like egg whites, whey protein is a complete protein source. However, it contains a greater concentration of branched-chain amino acids, BCAAs, compared to egg whites. BCAAs are particularly important for muscle development and health. The three BCAAs are leucine, isoleucine and valine.

Summing It Up

For more details, let’s turn to this handy chart. Here, you’ll be able to compare the nutritional value of egg white and whey proteins, as well as other important features of each.

                   Calories    Protein    Fat      Carbs             Allergens             Notes

Whey             120             25g          2g         3g              Lactose            Improves body                                                                                                                      composition,
                                                                                                                   performance                                                                                                                    and satiety

Egg White       110               25g       0g           2g          Egg                   No improvements

The medical, health and nutrition world has done a complete 180 with their position on whole eggs and cholesterol. Even the conservative mainstream organizations, like the American Heart Association, lifted their former recommendation to avoid whole eggs. Although there are "hyper-responders" who may see an increase in blood cholesterol with high dietary cholesterol intake, that now appears to be the exception not the rule. (Please consult a doctor for all medically-related questions - we can only give definitive answers on physique and fat loss related questions here).

Most people don't see an increase in blood cholesterol as a result of eating dietary cholesterol from whole eggs (the cholesterol is all in the yolk). In other words, whole eggs got a bad rap they didn't deserve. When you see a bodybuilder separating out the yolk and the white these days, it's the opposite reaction it used to be - health food fanatics criticize them for "throwing out all the good stuff." Funny how things change isn't it? But do keep in mind that physique athletes often use more egg whites than yolks as a way to get more protein with less calories, not because they're terrified of cholesterol.

Whole eggs can be quite filling too which is a major factor on fat loss diets (managing hunger). A recent study showed that a breakfast containing whole eggs was effective for making you feel fuller and less hungry and therefore, eat less later in the day.

Whey, as you might be aware, is derived from milk and makes up the liquid portion of the beverage. As such, it is loaded with other vitamins, minerals and highly beneficial peptides. Thanks to its milky origins, though, whey protein also contains lactose and can cause digestive upset for some people.

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How to Build Big Shoulders Fast ?

You could have amazing biceps and chest muscle development, but if your shoulders are underdeveloped you’re going to look small and weak. Large, well developed shoulders really standout and command instant respect.

The shoulders are important for that broad, strong, well balanced look and make up a big part of your overall physique. They are one of the only muscle groups that are highly visible from the front, side and rear of the body.

 The Workouts

1- Dumbbell Shoulder Press
4 sets, 6,6,8,10 reps (2 minutes rest)

 2-Upright Barbell Row
3 sets, 8,8,10 reps (2 minutes rest)

 3-Seated Bent-Over Rear Delt Raise
3 sets, 8,10,12 reps (1 minute rest)

 4-Side Lateral Raise
3 sets, 8,10,12 reps (1 minute rest)

 5-Standing Front Barbell Raise Over Head
3 sets, 8,10,12 reps (1 minute rest)

 6-Arnold press
4 sets, 6,6,8,10 reps (2 minutes rest)

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