Workout Program & Back and Biceps

These are the “pulling muscles”. You’ll notice that all the exercises you do for back and biceps involve some type of pulling or rowing movement. For example, pull downs, deadlifts, dumbbell rows, bicep curls, etc…
That’s why we’re going to group all these muscle groups together in the same workout. This will allow the complementary muscle groups to get trained at the same time and also get equal recovery time between workouts.

Hitting the back and biceps for your workout is a classic "split"—and it works.

Despite the growth of exercise styles like CrossFit, circuit training, and group training, split routines will never go out of style. Why? Because they get results.

Back Workout

Wide Grip Pull-ups – 4 Sets of 8-10 Reps

Wide-Grip Pulldown –  4 Sets of 8-10 Reps

Wide Grip Lat Pull Down 4 Sets of 8-10 Reps

Seated Low Cable Row – 4 Sets of 10-12 Rep

Bent Over Barbell Rows – 4 Sets of 8-10 Rep

Barbell Dead-lifts – 4 Sets of 8-10 Rep

Biceps Workout

Standing Barbell Curls – 4 Sets X 8-10 Reps

Standing Dumbbell Hammer Curls – 4 Sets X 8-10 Reps

Seated Dumbbell Isolation Curls – 4 Sets of 8-10 Reps

Seated Preacher Curls – 4 Sets of 8-10 Reps

Standing Biceps Cable Curl – 4 Sets of 8-10 Reps

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The Back and Biceps Beginner Workout to Build Muscle Fast

This beginners back and bicep workout comprises of a total  The workout is designed for new lifters and should be used before going on to a more advanced split routine with more exercises & sets.

THE BACK & BICEPS WORKOUT

Back

 Trap Bar Deadlift
5 sets x 10

 Single-arm DB Row
3 sets x 10

Pull up (or Inverted Row)
3 sets x as many as possible

Biceps

 BB Curl
3 sets x 10

 Lying Cable Curl
3 sets x 10

 Open-grip Concentration Curl
3 sets x 10

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Best Workout Program & Legs and Abdominals

We’re also going to pair up legs with abdominals. Now while you can train your abs with any body part that you like, they do come into play as stabilizing and supporting muscle groups for a lot of the lower body moves we’ll be doing. So that’s why it makes sense to pair them up with your leg workouts.

Exercises

Rotation lunge  Sets 4 Reps 10-15

Reverse lunge press  Sets 4 Reps 10-15

Russian Twist  Sets 4 Reps 20

Swiss Ball Hip Raise and Leg Curl  Sets 4 Reps 20

Hydrant extension  Sets 4 Reps 12-15 , alternating sides

Wide squat with ball  Sets 4 Reps 10-15

Alternate-leg deadlift  Perform Sets 4 Reps 10-12 , then switch legs

Squat with front raise   Raise your arms in front of your body 8 times. Rise to the start. Repeat 2-4 times to hit your core hard.

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Workout Is the Ultimate Beginner's Guide to Weight Training

People worry about what others think in two places: the gym and the middle school lunchroom. No one wants to look like a weight-training beginner—even beginners. Having spent much time in the gym the sad truth is most people have no idea what they’re doing—even if they’ve been lifting for years.
Learning proper technique and maximizing your efficiency in the gym is tough these days. Inconsistent, contradictory information from all sources of media has created an environment ripe with confusion. No wonder so many people struggle to build a strong, shredded and athletic body.

 And now I want to share some of the knowledge I’ve gained with you.

Workout Details

Equipment: Dumbbells (kettlebell optional)

Workout Details: Start with 15 deadlifts (kettlebell or dumbbells) followed by 15 lateral flies, three rounds of each. Round two takes you into 15 reverse lunges on each leg followed by 15 upright rows for three sets each. Finish up with lateral squats (15 on each side), followed by side planks on each side for 30 total seconds, for three rounds.

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How Many Sets and Reps Should You Really Do Per Exercise Each Workout?

Getting bigger and stronger is a beautifully simple science. You lift something heavy, stress your muscles, eat, rest and repeat. Do this with enough intensity and consistency, and you'll grow big and strong.

If it's that simple, why on earth do most trainers and gym-goers insist on making weightlifting mind-numbingly complicated? Undulating periodization? Compensatory acceleration? Alactic capacity? These sound like topics from a trigonometry textbook, not ways to get jacked.

Like most things in fitness, there's no absolute right or wrong way to build muscle, but there's certainly an optimal way, especially regarding the number of sets and reps you use.

So how many sets do you need to build muscle? 3x10? 5x5? 10x10? Somewhere in between? This article will shed some light on the science of how many sets you should do to maximize muscle growth and strength.

The Most Common Set And Rep Combinations For An Exercise

Below are the most commonly used and prescribed combinations of sets and reps you could do per exercise along with the total amount of volume each one produces.

Also included is the level of intensity each rep range falls into as well as what fitness goal that combination of sets/reps/volume is most ideal for.

8 sets x 3 reps = 24 reps

High intensity.
Most ideal for strength related goals.

6 sets x 4 reps = 24 reps

High intensity.
Most ideal for strength related goals.

3 sets x 5 reps = 15 reps

High intensity.
Most ideal for strength related goals.

5 sets x 5 reps =  25 reps

High to moderate intensity.
Most ideal for strength goals, but also suited for building muscle.

4 sets x 6 reps = 24 reps

High to moderate intensity.
Equally ideal for increasing strength and building muscle.

3 sets x 8 reps = 24 reps

Moderate intensity.
Most ideal for building muscle, but also suited for increasing strength.

4 sets x 8 reps = 32 reps

Moderate intensity.
Most ideal for building muscle, but also suited for increasing strength.

3 sets x 10 reps = 30 reps

Moderate intensity.
Most ideal for building muscle, but also suited for muscular endurance.

4 sets x 10 reps = 40 reps

Moderate to low intensity.
Most ideal for building muscle, but also suited for endurance.

2 sets x 12 reps = 24 reps

Moderate to low intensity.
Most ideal for building muscle, but also suited for endurance.

3 sets x 12 reps = 36 reps

Moderate to low intensity.
Equally ideal for building muscle and improving muscle endurance.

2 sets x 15 reps = 30 reps

Low intensity. Most ideal for muscle endurance, but also suited for building muscle.

2 sets x 20 reps = 40 reps

Low intensity. Most ideal for muscle endurance.

Strong athletes can handle more volume with heavy weights. Ten sets of three reps allows for lots of heavy, low-rep sets to build massive strength and keep perfect form. This rep scheme works best with barbell lifts like the Squat, Bench and Deadlift.

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3 Best Protein Shake Before Bed Recipe to Build Mass ?

When you’re tucking yourself in to bed at night you’re about to embark on, hopefully, what will become a 7-8 hour period full of restful sleep and recovery. However one problem with this period is that you aren’t feeding your body with the nutrients that is sometimes needs. This will become a 7-8 hour nutritional fast where your body could be missing out. In terms of digestion and utilisation of nutrients, we call this period the post-absorbtive phase.>
During the first 2 hours or so after a meal the body is in what’s referred to as the post-prandial phase. During this time the body is working like a machine to synthesise new proteins and replenish glycogen stores in the muscles and liver. Once the nutrients have been delivered during this phase for storage, the post-absorbtive period is what follows. This is when the body is looking to use those stored nutrients as energy. In order to maintain blood glucose and tissue metabolism, the body starts to send out stored nutrients and amino acids from the muscles in to the bloodstream.

And when amino acids are leaving muscles, tissue breakdown must occur to keep up with the demand. Simply, during times of hunger, fasting, or whilst you’re sleeping during your overnight fast; muscle tissue breakdown is occurring. Your night time sleep will likely be the longest post-absorptive period, and therefore the most catabolic.

Research has confirmed this, and shows that after an overnight fast muscle protein breakdown exceeds synthesis. It’s also interesting to note that in organs such as the stomach, liver and intestines the opposite seems to be true, in that synthesis during these times often outweighs breakdown. It is believed therefore that during the night that muscle tissue is
broken down to ‘feed’ the tissues of the gut, liver, intestines and other organs around the splanchnic region (5).

Many people have whey protein before bed. This is better than nothing but it’s not quite ideal because whey is digested and abosrbed fairly rapidly.

Specifically, research shows that the human body can absorb 8 to 10 grams of whey protein per hour. This means a large amount would be required before bed to keep plasma amino acid levels high throughout the night.

Better choices are (cooked) egg protein or casein protein, which are absorbed at 3 and 6.1 grams per hour respectively.

As you can see, 30 to 40 grams of either egg or casein protein before bed is accomplishes both of our goals: it maximally stimulates protein synthesis rates and keeps amino acids in our blood for the entire night.

For egg protein, you can eat eggs or egg whites or use a powder, and for casein, you can eat a casein-rich food like cottage cheese or Greek yogurt, or use a powder.

 Cottage Cheese

Rich in casein, cottage cheese is a great protein source, especially for the before bed protein shake. Casein protein is the slowest-digesting protein you can eat, meaning it prevents your muscles from being used as an energy source while you fast during the night.

Natural Peanut Butter

Natural peanut butter is extremely rich in monounsaturated fats and high in protein. It’s helps slow down digestion even further so it a perfect inclusion in your protein shake before bed.

Glutamine

Glutamine is widely used by athletes for its beneficial effects on healing, recovery, immune function and muscle growth. It is the most abundant amino acid found in muscle tissue that becomes depleted after an intense training session.  A teaspoon of Glutamine is an ideal addition to your protein shake before bed.

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Six Different Ways to Increase Strength and Build Muscle

Whether you’re a skinny guy desperately trying to pack on muscle (like Michael B. Jordan in Creed) or a not-so-skinny guy trying to convert body mass into muscle (like Chris Pratt in Gaurdians of the Galaxy), bulking up the right way is a challenge. But that doesn’t mean it’s complicated (read here for 6 more basic muscle-building facts). With the right training regimens (yes, you want more than one routine on deck), balance of calories and nutrients, and lifestyle you can be on your way to a thicker, stronger you.

Thicken the Grip

On exercises that require a bar it has been shown that the thicker the bar the better for strength and muscle gains. Don’t bench press, dead lift, squat, or even bicep curl with a skinny bar. Go for the thickest bar in the gym and then wrap a towel around it to make it even thicker! There are also some great products that you can buy to widen the grip on the bar such as “Fat Gripz.” Something as simple as thickening the bar that you are usually using can produce incredible gains.

Eat More Pre Workout Carbohydrates

Sometimes if your body is glycogen depleted you will not feel as strong and have proper energy levels. By consuming more carbohydrates than usual during your pre workout meal you can be assured that your glycogen levels are filled up and you have long sustaining energy for a resistance training workout. Some great options are sweet potatoes, brown rice, and quinoa.

Fuel One Protein

Start reading food labels to get a sense of how many calories you're already eating. Then, add 500 to that number and start eating that many calories every day. Aim to take in about one gram of protein per pound of body weight each day, 'cus you're probably not eating nearly enough protein.

Incorporate more static/isometric holds

Front warrior, prone mountain, cobra pose, downward dog, up dog, supine bridge and side lunge positions from yoga are all great to do on a regular basis, either as part of your warm up, or as part of a separate mobility workout you do on off days. Handstands and l-sits are also great for building indomitable core strength.

Take Days Off

I’m sure you’ve heard that muscle grow when you rest not when you train them. While this isn’t 100% correct technically, recovery is crucial for building muscle. And days off are part of that.

In fact, few guys will succeed at building muscle by training five or even six times a week. The guys who do are usually on drugs. Or they’re advanced lifters who spent years building towards that.

Most guys, especially natural lifters like me, will get much better muscle-building results by hitting the gym only three times a week. Doing full body workouts that consist of three free weight compound exercises like the Squat.

And yet the temptation is huge to go from one extreme to another. From a skinny, fat, weak and out-of-shape couch-potato who never did any sport (as I used to be lol)… to suddenly hitting the gym six or even seven times a week.

This is unfortunately also how a lot of guys fall off the bandwagon and end up quitting all-together. Because hitting the weights six times a week is just too much when you have a job, a family, and other obligations.

Much better to build the habit of hitting the weights three times a week consistently, no matter what. Much more effective for building muscle as well, because your muscles have more time to recover and grow.

More isn’t better. Stop training five times a week. Three times is plenty.

Get 8-9 hours of sleep

It’s very difficult to get bigger, faster, stronger or leaner on minimal amounts of sleep. Sleep deprivation will also negatively effect hormone levels, mood, stress tolerance, immune function and concentration. There is nothing more important than getting more sleep.

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How to Get a Firmer Butt in 9 Moves ?

When you do any workout, it’s important to squeeze those butt muscles and hold the move for a few seconds. One of the most common mistakes amateurs make is not holding a move for long enough.

• Incorporate weights whenever you can — dumbbells, ankle weights, whatever. You’ll feel a bigger burn and get more muscle. And ladies, do not think that weights are going to make you look overly jacked and manly. They won’t.

• The smaller the waist, the bigger the behind looks. So incorporate some waist-cinching moves whenever possible.

• Once you get the butt of your dreams, you need to keep it up (literally). Muscle gets soft if you just let it sit around. Which is why your workout routine needs to be a priority. No one wants a saggy butt, am I right?

In other words, the trick to getting an Instagram-famous tush is hard work. Boring, I know. But it’s true.

So get your butt to the gym. You want to be able to enjoy yourself this summer and feel great inside and out — and a big part of that is getting healthy.

Mix and match to keep it fresh and gloat to your friends as you move from beginner rounds to advanced. Or better yet, let your newly firmed up bottom do the talking for you! Come on then, what are you waiting for? With only 9 moves to a firmer butt, you’ve got nowhere to go but up.

What to Do: Perform each exercise for 30 seconds. Rest 15 seconds after each exercise. If completing multiple rounds rest 1 minute in between each round.

Beginner Level: 1 round
Intermediate Level: 2 rounds
Advanced Level: 3 rounds

Exercises:

1 -Walking Dumbbell Lunge
2 -Dumbbell Squats
3 -Four Pulse Squat Flips
4 -Flutter Kick Squats
5 -Plank Glute Kickbacks
6 -Alternating Side Lunge
7 -Squat with Leg Raise
8 -Rear Leg Raises
9 -Diagonal Lunges

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10 Carby Snacks That Can Actually Help You Lose Weight

Not all calories are created equal.

Different foods go through different metabolic pathways in the body.

They can have vastly different effects on hunger, hormones and how many calories we burn.

Here are the 10 most weight loss friendly foods on earth, that are supported by science.

Cereal
Popcorn
Green bananas
Roasted chickpeas
Baked potato with broccoli and cheese
Trail mix
Fruit popsicle
Granola parfait
Pineapple With Lime Juice Sea Salt
Apple Chunks,Chopped Walnut,and Cinnamon

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8 Best Most Effective Exercises For Weight Loss

When you're working out several times a week to get fit and lose weight, you want a routine that offers maximum results in the minimum amount of time. Exercise scientists have been hard at work on this particular issue, and now years of research indicates that the following 8 moves—done properly—are all you need to achieve the slim, taut body you're after.

What to Do: Perform each exercise for 45 seconds and rest 15 seconds after each one. For maximum fat burning results, perform this workout 3 to 4 times per week on non-consecutive days.

Beginner’s Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds

Exercises:

1. Bicep Curls
2. Burpees
3. Dumbbell Squat Jumps
4. Bicycles
5. Renegade Dumbbell Row
6. Run in Place with High Knees
7. Kickbacks
8. Crunch

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Six Awesome Ab Exercises for Beginners

Well-defined abs can complement your favorite bikini or form-fitting dress. Creating an abdominal workout can be a challenge if you don’t know where to start. Training your abs doesn’t have to mean performing a countless number of crunches or complicated exercises. Perform exercises that activate each muscle in the midsection to effectively work the abs and core.

In order to start building core strength, you need to start easy and slowly work up to more difficult moves. Complete these beginner ab exercises 2 to 3 times per week until you think you’ve developed enough muscle to try harder moves. It’ll help you strengthen lower abs, upper abs, and obliques, all the main muscle groups you need to move on to harder, more impressive moves.

Exercises:

1. Standing Bicycle Crunch
2. Standing Side Bend
3. Single Leg Lift
4. Toe Dips
5. Side Plank
6. Planks

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Abs Workout: Circuits for Upper Abs, Lower Abs

The rectus abdominis is the most visible abdominal muscle group; it is responsible for the six-pack. These muscles play a role in maintaining posture. The rectus abdominis muscles can be broken down into two groups: the lower abdominals and upper abdominals. Below, Lower Ab  and Upper Ab Exercises.

if you work out three times a week training your chest and back one day, your legs on another and your arms and shoulders another, just bolt on the upper abs moves on chest day, the lower abs moves on legs day, and the obliques and core moves on arms and shoulders day. Alternatively, you can do them as standalone sessions for a quick and effective abs workout.

Upper abs workout

Dumbbell crunch  Reps 10 Rest 10sec

Crunches  Reps 20 Rest 90sec

Tuck and crunch  Reps 15 Rest 10sec

Modified V-sit  Reps 12 Rest 10sec

Crunches Legs Straight Up  Reps 12 Rest 10sec

Lower abs workout

Hanging leg raise  Reps 10 Rest 10sec

Hanging knee raise twist  Reps 12 each side Rest 10sec

Hanging knee raise  Reps 15 Rest 10sec

Toe Touches  Reps 15 Rest 10sec

Garhammer raise  Reps 20 Rest 90sec

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20-Minute Full Body Workout for Muscle Mass

Charles Staley’s Escalating Density Training (EDT) is a favorite around the Muscle & Fitness office for two simple reasons: 1, it’s quick and 2, it works! The idea here is to work opposing muscle groups for a given amount of time, rather than simply measuring sets and reps. When one muscle group is resting from the set, you’re working the other - continually building the intensity.

Choose a weight that’s roughly your 20 rep max and start with sets of ten. This may seem easy, but remember that you’re doing this for 20 minutes with as little rest as possible so you’ll definitely feel the lactic acid building. When you’re done with one set, move right into the exercise for the opposing body part, and continue in this manner until the time is up. The key is to count the total reps done within that time frame and then increase it the next week. In this manner you’re constantly improving, which is the key to building muscle.

Deadlift
Front Squat
Incline Dumbbell Bench Press
Shoulder to Shoulder Dumbbell Press

Workout Circuit

    Deadlift – 8-10 reps
    Front Squat – 8-10 reps
    Incline bench press – 8-10 reps
    Shoulder to shoulder dumbbell press – 8-10 reps

Repeat the circuit as many times as you can in under 15 minutes with minimal rest between sets (just to catch your breath). It will destroy you, but that’s exactly what it takes to build more muscle. After the first or second round you won’t be able to complete 8-10 reps of each exercise with the same weight – don’t worry about it, do as much as you can till failure.

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15 Minute Full Body Workout for Muscle Mass

If you have only 15 minutes to train, don’t mess around with fancy exercises that waste time. The best workouts aren’t always flashy—plenty of simple workout routines get the job done. We’ve got one that blasts your pecs with heavy weight and hits the muscle fibers from every important angle.

 Dumbbell Chest Press  Sets 3 Reps 8 Rest 0sec

 Dumbbell Incline Chest Press   Sets 3 Reps 12 Rest 60sec

 Low Cable Flys  Sets 3 Reps 8 Rest 0sec

 Bent-Over Single-Arm Cable Press  Sets 3 Reps 12 Rest 60sec

 Middle Cable Chest Fly  Sets 3 Reps 12 Rest 60sec

 Press-up  Sets 3 Reps 12 Rest 60sec

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How to Gain Muscle Mass as a Vegan

Despite many misconceptions, you can be a vegan and gain muscle mass. Plant-based foods offer enough protein to help you achieve your goals, as long as you are eating a varied diet. To gain muscle mass, you need to know what your body needs to build muscle, and you need to have a healthy body overall. You also need to practice weightlifting to slowly strengthen and grow your muscles.

Gaining Muscle Mass with Food

Get your protein. Muscles need protein to repair and build themselves. The amino acids in protein are what the body uses to perform these tasks. Therefore, your body needs protein to build muscle over time.[1] As a vegan, protein will come from plant-based sources. Remember that many foods contain protein, not just animal products.

Shake It!

As mentioned above, protein shakes are a recommended way of supplementing your vegan diet, to get the right intake of protein each day. All shakes contain different amounts of protein, so make sure you read the product labels. Moreover, stick to shakes that are soy based, as opposed to milk based, and look at the ingredients list to ensure that no animal products are included. Many shakes contain dried egg whites, for example. Normally, shakes are ready to consume, whereas protein powders have to be combined with milk or juice.

PLANT-POWERED VANILLA-COCONUT SUPER SHAKE

– 5 ice cubes
– handful of frozen strawberries
– handful of fresh spinach
– 2 scoops Vega or PlantFusion vanilla protein powder
– 2 TBSP raw almond butter
– 1 cup unsweetened almond milk
– 1/4 cup coconut flakes

Keep Training

Of course, it is unrealistic to expect to build a wonderful physique overnight, just by consuming high protein foods. Just like those who follow conventional diets, you still have to train hard and lift weights. The secret to building muscle is to perform more reps with lighter weights, instead of fewer reps with heavier weights. Use a weight that is light enough to allow you to perform twelve to fifteen reps, before your muscles tire. Then, rest briefly and perform the same exercise another two or three times.

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Workout Plan For Skinny Guys To Gain Lean Muscle

I have heard a lot of people claim that your body size is defined by your genes/DNA – and if you are skinny when you are born then you will always be. I have heard guys say ‘I wish I were muscular but there is no chance of that since it is just not in my genes’.

Sorry, but that’s total nonsense. Because thin guys definitely can put on muscle and gain weight even with a fast metabolism. There are just a number of things that you need to do to be able to pack on some serious muscle mass.

As a skinny guy (or ‘hardgainer’ as they sometimes call it), like me, I’ll bet you would pretty much do anything to be able to quickly gain pounds of muscle, right? You’ve probably been through numerous fitness magazines and read several articles trying to convince you that you need to spend some fortune on muscle gaining pills and supplements?

Well, as a skinny hardgainer myself, I should tell you that to gain muscles is easier than some of those magazines would have you believe. It’s worth remembering that those magazines profit by providing lots of expensive advertising space for the supplement companies. And that most of their products are totally pointless and unnecessary for thin guys who just want to obtain several pounds of muscle in a few months.

First, let me begin by saying that your genetics don’t have any real effect on your body size and how muscular you are. It’s just that some people are simply born with a better ability to pack on muscle – while some hardgainers, or ‘ectomorphs’, like us are not. Nonetheless, that doesn’t mean that we can’t gain substantial amounts of muscle. We only have to approach things a slightly different way.

A Workout to Add Some Bulk

Here’s an example of a routine that you can use to put on a decent amount of muscle mass while still maintaining a solid look. Yes, this is the same routine that I outlined for the Vin Diesel workout — didn’t want to send you to that page and then have you come back to this page. 😀

By taking a common 3-day split and altering the sets & reps we can build overall muscle mass and density — producing a stronger looking muscle than the typical 3-4 sets of 12-15 reps.

Day 1 – Chest, Shoulders & Triceps

Incline Dumbbell Press – 8 sets of 5 reps
Incline Dumbbell Flyes – 8 sets of 5 reps
Incline Barbell Press – 8 sets of 5 reps
Standing Military Press – 8 sets of 5 reps
Lateral Dumbbell Raises – 8 sets of 10-20 reps
Skull Crushers – 8 sets of 5 reps
Diamond Pushups – 8 sets of 10-20 reps
Day 3 – Back & Biceps

Pull Ups – 8 sets of 5-8 reps
Seated Rows – 8 sets of 5 reps
Upright Rows – 8 sets of 5 reps
Standing Barbell Curls – 8 sets of 5 reps
Preacher Curls – 8 sets of 5 reps
Day 5 – Legs & Core

Front Squats – 8 sets of 5-8 reps
Straight Leg Deadlifts – 8 sets of 5 reps
Planks – 3 sets at 2 minutes
Side Planks – 3 sets each side 45-60 seconds


*Rep one should be done with the heaviest amount of weights as you can do for 6 reps — stop at 5 reps. Rest for 30-60 seconds and then do 5 more reps at 80% of the original (heavy) weight. Rest 30-60 seconds and then do 5 more reps at the same weight you did on your second set. Repeat this until you’ve done 8 total sets of each exercise.

What makes this so effective is the lack of rest combined with the sets and reps.

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Best A Program For Effective Muscle Building Techniques

I can remember walking into a gym for the first time and easily being the most small, weak and skinny guy there. My muscle building genetics were (and still are) as bad as can be, yet my only goal was to figure out how to build muscle as fast as humanly possible.

So, like most people with this same goal, I started reading everything I could about the best workout, diet and exercises for building muscle. I spent money on the supposed best muscle building supplements, books and magazines, read countless websites and articles, and tried tons of methods and programs.

If you are looking to achieve that perfect body there are 4 key building blocks to any program that you must address. Here are those 4 key areas:-

Diet

What you eat, when you eat and how often you eat is overlooked by far too many people when they are looking to build lean muscle. This is a vital factor if you are to achieve the physique you are looking for.

Good post and pre workout meals are vital, you must eat ‘good’ fats and you should eat multiple meals each day – not just 3, we’re talking 6. Obviously some will be smaller snack type meals, but you need to fuel up your body properly if you want it to get ripped.

It is also crucial that you drink plenty of water. If you are dehydrated your body will simply not work at it’s best and your muscle growth will most definitely suffer.

And if you’re wondering if skinny guys can build muscle – the answer is yes, and this key area is even more important than ever for you.

Workout Schedule

Be sensible when it comes to working out. Do not try and knock yourself out when you first start. This will only discourage you and in the end will be counter-productive. It’s also not much fun to be so sore you can barely move the next day.

Yes, some muscle ache is normal, and actually works as a nice reminder that you did a good workout yesterday. It means your muscles are growing so take some motivation from that feeling. Just don’t overdo it so you end up in pain doing normal daily tasks. Start sensibly and at a level that you can cope with. You can then increase your schedule gradually.

Rest

This ‘building block’ is massively neglected by many who are looking to build lean muscle. Your muscles need rest if they are to grow. So once again be sensible when it comes to your rest schedule.

Yes you can workout every day – but don’t. Your gains in size and muscle mass will not be faster for working out 7 days a week. This has been proven time and time again. Your body needs rest days in between to repair and build up.

Supplements

Using the correct supplements will most definitely speed up the rate your body builds muscle, and give you the body shape you want faster. You don’t have to use anything extra if you don’t want to, it just depends on what your goals are.

But this is a pretty complex area covering everything from basic vitamins through to using supplements like creatine or at the more extreme end pro-hormones. So it is extremely important to really understand what is in any supplement, what it does and how best to use it. Don’t trust the advertising!

A Highly Effective Program

If you are looking for a program that will take you through all of this in detail, and get you into shape fast then take a look at the Adonis Golden Ratio training program. The 4 building blocks mentioned above are all covered extensively in this impressive 12-week program.

Why Is It So Effective?

Because the guy who created it knows exactly what he is talking about!

John Barban is an extremely qualified individual. He has spent years studying the human body, nutrition and exercise routines. He has taught exercise physiology as well as working for some of the largest sports supplement companies.

This has helped him to fully understand what is effective and just as importantly what is not when it comes to achieving that perfect physique.

What Will The Program Give You?

This downloadable program will give you absolutely everything you need to achieve that perfect physique. It is extremely detailed and explains each and every workout schedule.

Bottom Line

There are many programs and people out there who can offer you advice on muscle building techniques and how to achieve that perfect body, but if you want to get the best techniques you need to go to the best experts. Do that first time instead of wasting time and money on all the noise and nonsense of new stuff that comes out every week.

After all, you only need one program that works.

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30 Min Bigger Biceps Workout

If you ever wondered “why the hell aren’t my arms growing?” and you have been doing your bicep lifts using the correct form, you are training your legs and hitting your back regularly, basically you got pretty much everything covered. Perhaps the only thing that you need right now is to shock your arms (specifically your biceps brachii) with some killer biceps workout. On with the pain!

30-minute arm workout loaded with supersets and dropsets to bring up those bicep peaks and stack on the size.

#1: BARBELL CURL – SETS 4 – REPS 12

#2: HAMMER CURLS – SETS 4 – REPS 12

#3: CONCENTRATION CURLS - SETS 4 – REPS 12 each arm

#4: OVERHEAD CABLE CURL – 2 SETS TO FAILURE

#5: DEAD HANG CURLS – SETS 4 – REPS 12

Perform this bicep workout with 1min 30sec rest in between sets and remember to focus all your attention on your bicep muscles and in particular the contraction and extension.

For optimum growth and recovery results after your workout refuel your muscles with Vitalstrength Pro-Muscle Advanced Mass Protein.  This premium mass gainer is chosen by those wanting serious muscle size without adding unwanted body fat. Vitalstrength Pro-Muscle combines high quality protein for anabolic muscle growth with clinically proven ingredients to ensure size and strength gains are maximised.

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Routine program for Diva Tamra Dae

What workout routine has worked best for you?

I love to incorporate the training I learned while playing soccer, with weights and HIIT! Depending on how my body feels I might add another day or choose to rest for three. It is crucial to understand this because I think it’s more important to listen to my body than to follow a strict program.

Full Routine:

Monday: Hamstrings/Glutes

Smith Machine Squats (increasing weight) 4 x 10/8/6/4
Goblet Squats 3 x 12
Bulgarian Split Squats 3 x 12 (each leg)
Leg Press (increasing weight) 3 x 25/15/10
Seated Leg Curl 3 x 12
Cable Kickbacks 4 x 25
Tuesday: Shoulders/Triceps

Dumbbell Fly’s 4 x 12
Cable External Rotations 3 x 12
Overhead Rope Extensions 3 x 12
Incline Dumbbell Shoulder Press 3 x 12
Bent-Over Cable Extensions 3 x 15
Push Ups 1 x Failure
Wednesday: Back/Abs

Wide Grip Lat Pulldowns 3 x 12
Bent-Over Barbell Rows 3 x 12
Seated Rows 3 x 12
TRX Inverted Rows 3 x 12
Hanging Leg Raises 3 x 15
Russian Twists (using medicine ball) 3 x 25

Thursday: Rest day

Friday: Legs/Plyos

Leg Extensions (increasing weight) 3 x 25/15/10
Barbell Front Squats 3 x Failure
Skiers 3 x 20 (each leg)
Toe Touches to Box 3 x 60
Jumping Jacks 100
Box Jumps 3 x 12
Side Shuffles 3 x 10 (each side)

Saturday: Rest

Sunday: Rest

Daily Diet:

Meal 1: 1 Whole Egg, 3 Egg Whites, 1 slice Toast or ½ cup Oats and 2 tablespoons Raisins
Meal 2: 3-5 ounces Chicken, Fish, or Red Meat, ½ cup Beans and 3 ounces Asparagus or Brussel Sprouts and ½ Potato (on days before heavy lifting)
Meal 3: 1 scoop Protein
Meal 4: 3-5 ounces Lean Meat, 3 ounces Asparagus, Broccoli or Green Beans and 2 ounces Brown Rice or Quinoa
Meal 5: 1 Apple and 1 tablespoon Peanut Butter

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Workouts to build bigger forearm muscles

Perform Forearms once a week and not more than twice a week. As forearms also receive constant stimulation during bicep exercises they require less sets. I suggest once a week total forearm workout is sufficient for its complete stimulation.

Sample Workout  forearms

Seated/Machine Reverse Wrist Curl    Sets   3   Reps    15,12,10

Seated/Machine Wrist Curl    Sets   3   Reps    15,12,10

Farmer’s Walks    3    Failure (60sec rest)

Wrist Roller    3     10, 8, 6

Gorilla Grip Trainer/alternative    3    20,20,20

Towel  pullup   3   Reps    15,12,10

Behind the Back Cable Curl    3   Reps    15,12,10

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7 Best Exercises For build forearms

Your forearms don't get the respect they deserve. Not only do thicker, fuller forearms give you a more aesthetically imposing look, but they increase your strength capacity in exercises like the deadlift. Your upper body will also look and function more symmetrically.

Failing to train forearms results in weak grip strength, and let's cut to the chase, skinny-looking arms. Target yours with these 7 forearm exercises and sayonara to your skinny arms.

Barbell Wrist Curl

- Sit on one end of a bench and hold the barbell, wrists against your knees, palms facing up.

- Raise the barbell up by curling your wrists and slowly lower it back down after a short pause.

- Keep your forearms pressed against your thighs throughout.

 Barbell Wrist Curl - Standing; Behind Back

- Stand up and hold the barbell behind you, arms extended, palms facing back.

- Raise the barbell up by curling your wrists and slowly lower it back down after a short pause.

- Keep your arms still throughout.

Wrist Extension

- Sit on one end of a bench and hold the barbell, wrists against your knees, palms facing down.

- Raise the barbell up by extending your wrists and slowly lower it back down after a short pause.

- Keep your forearms pressed against your thighs throughout.

Behind the Back Cable Curl

- Attach a D-handle to the low pulley of a cable machine, grasp the handle in your left hand, and step forward (away from the machine) until there is tension on the cable and your arm is drawn slightly behind your body. Stagger your feet so your right leg is in front. Curl the handle but do not allow your elbow to point forward.

Reverse Curl

- Grasp the bar overhand at whatever width is comfortable. Keeping your upper arms against your sides, curl the bar.

Towel  pullup

- Hang a towel over a pullup bar and grasp an end in each hand. Hang from the towel and then pull yourself up until your chin is above your hands. If that’s too difficult, simply hang from the towel for as long as you can.

Wrist Roller

- The image shows the bar attached with a weight from a string – hold this with hands extended and a bit above your shoulder height.

- Unroll the weight by rotating your wrists forward until the weight will go no further (don’t bend your elbows throughout)

- Contracting your prominent wrist forward for full stretch, begin to roll the bar backwards

- Return to starting position (weight at top) and repeat

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The Best Fish for Bodybuilders And The Benefits

Many bodybuilders don’t eat as much fish as they should. I’m not sure why maybe they don’t like the taste or the price.

A pound of fish can cost more than five dollars (the price is considerably higher for gourmet varieties), while chicken or lean ground beef can often be found for less. Preparation must also be considered. Most muscle heads, who eat five or six times a day, would rather alternate between shakes and easy-to-prepare protein meals, such as precooked chicken or sliced deli meats, than bother with preparing and broiling a fish filet.

The Benefits

Bodybuilders who steer away from seafood completely are missing the boat in the nutrition department. Fish offers many benefits, from easy-to-digest amino acids on par with whey protein to an array of minerals that support testosterone and thyroid functions. Incorporate fish into your bodybuilding diet more frequently to receive its nutritional benefits.

Slow Fish

The remaining meals of the day, including the last one before bedtime, are ideal for taking in slow-digesting proteins, which provide sustained release of amino acids. Slow-digesting proteins are thought to be superior in helping to maintain an anabolic state. A slow but constant influx of aminos along with calories helps your body remain in an anabolic state.

BEST BETS

Alaskan Cod
Alaskan Salmon (wild)
Arctic Char (farmed)
Black/Red
Grouper
Catfish
Tuna
Pacific Halibut
Pacific Albacore/Yellowfin Tuna
Pacific Sardines
Rainbow Trout (farmed)
Sablefish/Black Cod

 STAY AWAY FROM

Atlantic Bluefin
Basa/Swai/Tra, often called catfish (imported)
Atlantic Cod
Atlantic Halibut
Atlantic Sardines
Grouper (imported)
Orange Roughy
Sharks
Snapper (imported)
Swordfish (imported)

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Traps Workout With These Exercises

Since the traps are fairly hard to build, at least at first, the best traps workout should consist of sets and reps that build large and solid traps. When training for both size and definition, it’s usually best to use heavy weights — you need to be careful while doing these exercises and remember form is much more important — and higher sets of medium to lower reps. I generally like to do a total of 20 sets of 5-8 reps.

Flared lateral raises – 5 sets of 5-8 reps
Traps push ups – 5 sets of 5-8 reps
Shrug swing- 5 sets of 5-8 reps
Barbell upright rows – 5 sets of 5-8 reps
Dumbell shrugs – 5 sets of 5-8 reps
Behind-the-back smith machine shrugs – 5 sets of 5-8 reps

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The Best Traps Workout For Men & Focusing On The Overall Mass The Muscle

It's winter, and that means more layers, baggier clothes and looser fits. But everyone needs to look a little larger than they are, and a good way to show off your body is with bigger traps, especially when it's cold outside. Here are five moves you must use to blast your traps.

Flared lateral raises

 This is an awesome twist on an already effective traps exercise. Using dumbbells, perform a traditional lateral raise but with your traps flared (or rotated) forward. You can do this by concentrating on pushing your shoulder blades back.

Traps push-ups

 Great to work the entire trap muscle. Think of a pushup, but instead of your hands on the floor, put your entire forearm down. When it comes time to push, use your back and push through your elbows and forearms. This seems easy at first but you’ll feel your traps working. Try putting a weight plate on your back if you feel you need to.

Shrug swing

 I like this exercise because it’s similar to a traditional front raise but with this slight tweak it works the lats a bit better. Holding a kettleball or weight in both hands and with your legs spread a bit wider than your shoulders, swing the weight (controlled) out in front of you and really try to shrug at the top of the motion.

Upright row

 I realize that this isn’t new or even out of the box, but it is an effective exercise to build big traps. When doing these though, concentrate on pulling up with the traps and avoid cheating by leaning forward or backward.

Cable Face Pull

Attach a rope attachment to the high pulley of a cable station. Grasp it overhand, as in a triceps extension, sit your hips back, and pull the cable to the bridge of your nose. Pause, then slowly return to the start position. This dynamic move has huge benefits for both the traps and the rear delts, and also helps to stabilize shoulders and improve posture.

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The Best Shoulder Exercises For Mass&Definition And Strength

Shoulders are one of those muscle groups that can make or break a truly impressive physique — alright, maybe they aren’t that crucial and maybe even after doing the best shoulder exercises in the world, you might not have an amazing physique, but having broad and well defined shoulders will definitely not hurt.

but  more have shoulder injuries. I really don’t think that this is due to weak muscles either. There are many movements we do that we probably shouldn’t be doing. So, before I get to my favorite shoulder exercises, I like to do the following workout.

The Shoulder Exercises I Do Before My Shoulder Exercises

This routine is actually a rotator cuff workout designed to tighten your shoulder and protect it from injury.

Important: This is not a test of your manliness. Do all of these exercises with no more than a 5lb dumbbell or weight plate in each hand.

Lying Internal Rotation (abduction)

Lying on your left side whether on a bench or the floor, hold a dumbbell in your left hand and with your elbow bent at a 90º angle. Rotate your arm so as to pull the weight towards your stomach while your upper arm stays locked in at your side — View example

Lying External Rotation (adduction)

Much like the internal rotation only you will start out lying on your left side with the dumbbell in your right hand. Since this is an adduction movement, you will rotate your arm so that you lift the dumbbell away from your midsection instead of towards it.
Front Shoulder Raises

Starting with your arms straight and to your side, lift your arms straight out in front of you while keeping your palms down and arms straight.

Lateral Shoulder Raises

Starting with your arms at your side and your palms facing in, extend your arms out to the side and stop at shoulder height. For a little extra, as you are lifting rotate the outside of your hand upward as if you were Ceaser about to give a thumbs down at the Arena.

Rear Shoulder Raises

Again, with your arms straight and at your sides with your palms facing in, lift your arms straight back while rotating your palms so that they end up facing down at the top of the movement.
Note: All of these movements require strict form. Never swing your arms and really try to get a good contraction at the top of every movement. Each exercise should be done for only 10 reps per arm.

Best Shoulder Exercise For Mass

Barbell Military Press

Definitely an exercise in a league of it’s own when it comes to your shoulders. This one probably seems like the most obvious of the bunch, but that is because it really is one of the best shoulder exercises you can do.

With a grip slightly wider than shoulder width, press the barbell from your upper chest straight above your head and stop just shy of locking your elbows. Slowly return back to your upper chest but do not “set” the bar on your chest or rest there.

Best Shoulder Exercise For Definition

Arnold Press

Another well known exercise is the Arnold Press. What I like most about this movement is that it targets the front and side of your delts, giving your shoulders nice definition.

With your palms towards your face and holding onto a set of dumbbelss, press upward while simultaneously rotating the dumbbells 180º. When you start your pinkies would be touching (if it weren’t for the dumbbells) and when you end your index fingers would be touching over your head. Slowly return back to starting position.

Best Shoulder Exercise For Strength

Handstand Shoulder Press

Yes, I’ve saved the best for last! Unlike the rotator cuff routine, this is to test your manliness. I wish I could say I had the strength and balance to do this free-standing, but I cannot – at least not yet.

Start out doing a handstand with the heels of your feet on a wall — I suggest taking off your shoes but still wearing socks so that you can slide your heels up and down the wall. One way that I am working my way towards not needing the wall is that I try not to use it the whole time I’m doing the exercise – only when I need to.

“Simply” press so that your arms are almost locked, but not quite, and then slowly lower yourself back down until your head barely touches the floor — try not to rest there!

Note: I highly recommend that you find the exercises that work best for you and do not hurt your shoulders. We all have a slightly different range of motion and that will allow some to do exercises without putting a ton of stress on their shoulders while someone else couldn’t.

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The Best Tips To Train Legs &Without Making Them Bigger&

For most guys, we want broad shoulders, defined arms and full pecs. Women, on the other hand, tend to focus more attention on their hips, legs and thighs. The best leg workouts for women to get lean legs that look firm and toned (while not being big and bulky) need to be structured and setup differently than the way most guys lift.

Often I’ll hear someone trying to say that a woman can lift weights like a man but get totally different results. I agree, our bodies are different, but they are not that different.

First of all, do more than “just squat”

The “just squat” or “she squats” memes we see all over fitness Facebook pages promote the squat as the exercise to be doing to shape up your bottom half. The truth is if you want lean legs and firm glutes you’ve got to do more than squat.  Leave the memes to male entertainment.

Tips1: Flat, saggy bottoms

You may have a flat bottom or no bottom at all. This is common with women who are naturally leaner or women who choose endurance events or yoga as their main form of exercise instead of weight training. As you may well know, things also tend to sag as we get older.
If you have a hard time filling out a pair of jeans, some squats and direct quad training will probably look great on you. Adding muscle will give you the shape you are missing.
However, to pick up your bottom, you’ll need more than squats so be sure to include a variety of the glute building exercises . I recommend doing some form of glute training at least two but preferably three times a week.

Tips2: Thick, muscular legs

If “thunder thighs” comes to mind when you describe your legs, this might be you. No joke. I remember being teased about my thunder thighs as a teenager. My legs weren’t overly big but they were muscular because I lived on a pair of skates year round.
As an adult, I’ve realized I have a mesomorph’s tendency to put on muscle. If even walk by the squat rack I can feel my legs growing.
Not all women are going to get big and bulky from lifting weights, but some women do put on muscle more easily and need to be more careful with the exercises they choose.

If you are a women who puts on muscle easily or if you already have big quads and thighs from the sports you do, then squats may make your legs look even bigger.

Tips3: Too much fat and cellulite

If you’ve got some weight to lose or a genetic predisposition to holding fat in the legs, then this is your biggest complaint. Your upper body might look okay but you tend to hold your extra weight in your legs.
First thing you need to do is clean up your diet and make a plan to start losing weight. Clean diets can go a long way to reducing the appearance of cellulite.
My client pictured below dramatically changed her legs in only six months by cleaning up her diet, reducingxenoestrogens, and incorporating leg circuits into her program.

If you are worried about making your legs bigger you may want to limit:

Heavy squat and leg presses
Weight lunges
Weighted step ups
Leg extensions
Stationary bike
Stepper
Regardless of your body type, you should do some form of glute training.

To shape up your glutes and reduce the appearance of cellulite, incorporate these exercises into your training:

Stiff leg dead lifts
Glute Bridges or hip thrusts (weighted, single leg or any variation)
Cable kickbacks or donkey kicks on a machine
Reverse or curtsy lunges
Band walks
Hip abduction on a machine

For best results and to make a really visible change, I recommend incorporating glute training into your program three times a week. I like having one heavy glute day where I focus on progressing glute bridges and stiff leg deadlifts, and then I incorporate other exercises like kickbacks, band walks and plyometric exercises into two other workouts during the week.
In the end, the best way to train your legs depends on your body type and your goals. Stop to assess your legs from time to time. If they are looking too thick, you can pull back on quad dominant and/or weighted exercises. If they need some shape, they you can hit the weights more.

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The Ultimate Leg Workout

A good leg workout trains both the quadriceps and hamstrings and focus on heavy, compound movements. It can also include glute- and calf-specific training if necessary.

Just like any other muscle group, the legs can benefit from higher rep work, but you have to emphasize the heavy weightlifting if you want them to continue to grow over time.

 I want to give you a simple leg workout that you can do for the next 8 weeks to see how my advice works for you.

What I want you to do over the next 8 weeks is perform the following leg workout once every 5 – 7 days:

Barbell Back Squat

Warm up and 3 sets of 4 to 6 reps (men) or 8 to 10 reps (women)

Front Squat

3 sets of 4 to 6/8 to 10 reps

Bulgarian Split Squat

3 sets of 4 to 6/8 to 10 reps

Hip Thrust

3 sets of 8 to 10 reps

Standing Calf Raise

3 sets of 8 to 10 reps

Seated Calf Raises

3 sets of 8 to 10 reps

45 Degree Calf Raise

3 sets of 12 to 15 reps

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6 Strength Exercises That Build Killer Calves

Frankly, the calf muscles are insanely stubborn and a pain in the ass to grow, which is why most people stop focusing on them altogether. Genetics and a predisposition to explosive calf growth do play a surprisingly large role in that, but equally—if not more so—calf issues are predicated on the willy nilly, uncalculated, half-assed nature at which most people attack the muscle group.

The process is simple. 6 strength exercises that build killer calves , progressive calf work onto the tail end of leg day and you’ll quickly sprout lumps on the backside of your lower legs.
And do it on a regular basis and you’ll gradually build mountainous, diamond-shaped calves that’ll make socks feel like asphyxiation chambers.

LEG CALF RAISES

This calf exercise will strengthen the gastrocnemius muscles.

While holding onto something to maintain balance, step onto a calf block, or some object which allows you to extend down for a full range when on the balls of your feet, and allow your heels to hang off the edge. Keeping your legs straight, slowly lower yourself down as far as possible. Hold this position for a moment and then slowly raise back up as high as you can while on the balls of your feet and toes. Hold for a moment and repeat.

You can also perform this exercise on one leg to further develop your calf muscles individually as you will be placing your total body weight on one calf at a time.

DONKEY CALF RAISES

This exercise primarily works the gastrocnemius muscles and secondarily the soleus muscles.

Stand on a raised block with the balls of your feet and your legs spread shoulder width apart. Bend over to form a 90° angle, resting your hands on a weight bench or chair. A training partner will then sit on your hips like they’re riding a donkey. Lower yourself down as far as you can and hold for a moment. Slowly lift yourself back up and as high as you can on the balls of your feet and toes. Hold a moment and repeat.

BARBELL BACK SQUAT

No surprise here, of course.

The barbell back squat is hands down the most effective leg exercise you can do for building overall size and strength.

Many people think of it as just a leg exercise but it’s much more than that–it’s a whole-body exercise, really, because it engages every muscle group but your chest.

It must be performed correctly, however. Bad squat form not only makes the exercise less effective, it increases the risk of injury.

SEATED CALF RAISES

This is another calf exercise machine designed for primarily working out the soleus muscles of the leg while providing secondary stress to the gastrocnemius muscles. If you do not have access to a machine, you can complete this exercise by sitting on a weight bench with a weighted barbell laid across your knees. You should wrap the barbell in a towel for comfort.

Add the desired amount of weight to the calf exercise machine. Sit on the machine and situate your knees so they are secure and comfortable against the knee pads. With the balls of your feet on the foot block, raise your legs as far as you can on the balls of your feet and toes. Hold for a moment and slowly lower your heels down as far as possible. Hold for a moment and repeat.

BARBELL LUNGE

Although the lunge is generally thought of as a quadriceps exercise, research shows it relies more on the hamstring and glutes.

Nevertheless, it’s a worthwhile inclusion in your leg workouts.

LEG PRESS MACHINE

The leg press is another worthwhile machine for leg training and for building quadriceps strength in particular.

Add these calf exercises into your weight training program and you will have killer calves to balance out the ripped look of your lower body.

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Chest Barbell Workout & Increasing your Strength & Power

Building a big & powerful chest can be a challenge if you are focusing on the wrong exercises and reps. In this article, we are going to cover the best chest workout that will help you build a thick, strong set of pecs while also increasing your strength & power.

BENCH PRESS   2 Sets of 10 - 12 lifts with 30 - 45 seconds rest between sets.

WIDE GRIP BENCH  2 Sets of 8 - 12 lifts keeping your hands wide apart.

INCLINE NEIDER PRESS  2 Sets of 8 - 12 reps - extend arms out slightly forward.

CLOSE GRIP PRESS  8 - 12 Slow lifts with hands close together.

INCLINE BENCH PRESS  8 - 12 lifts keeping good technique - keep arms inline with shoulders.

REVERSE GRIP PRESS  1 Set of 10 - 12 lifts - keep palms facing backwards.

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The Ultimate Chest Workout

If you want to maximize chest workouts, start by tossing out the traditional bench press. This barbell exercise is great for general upper body strength, but to isolate the pecs for faster development, there are superior moves. First, it's important to know exactly what you're working. The pectoralis muscles are divided into two sections: The clavicular pectorals, or the area just below the collarbone, and the sternal pectorals, located in the mid and lower chest. You can use high presses and fly patterns to attack the former, and traditional chest exercises like push-ups to tap into the muscle fibers of the latter. For the chest workout of your life.

Workout 1 – Chest 1

1 Bench Press  Sets 5 Reps 5 Tempo 10X0 Rest 60sec
2 Incline bench press  Sets 5 Reps 5 Tempo 10X0 Rest 60sec
3A Incline dumbbell press  Sets 4 Reps 8 Tempo 2010 Rest 20sec
3B Incline dumbbell flye  Sets 4 Reps 10 Tempo 2111 Rest 20sec
3C Press-up  Sets 4 Reps 12 Tempo 2010 Rest 60sec

Workout 2: Total body 1

1 Squat  Sets 5 Reps 8 Tempo 2010 Rest 60sec
2 Chin-up  Sets 5 Reps 8 Tempo 2010 Rest 60sec
2A Overhead press  Sets 4 Reps 12 Tempo 2010 Rest 20sec
2B Bent-over row  Sets 4 Reps 12 Tempo 2010 Rest 20sec
2C Good morning  Sets 4 Reps 12 Tempo 2111 Rest 60sec

Workout 3: Chest 2

1 Incline bench press  Sets 3 Reps 12 Tempo 4010 Rest 60sec
2 Bench press  Sets 4 Reps 12 Tempo 4010 Rest 60sec
3A Incline dumbbell press  Sets 3 Reps 12 Tempo 3010 Rest 20sec
3B Incline dumbbell flye  Sets 3 Reps 15 Tempo 2010 Rest 20sec
3C Press-up  Sets 3 Reps 20 Tempo 2111 Rest 60sec

Workout 4: Total body 2

1 Front squat Sets 5 Reps 8 Tempo 2010 Rest 60sec
2 Rack pull  Sets 5 Reps 8 Tempo 2111 Rest 60sec
3A Standing dumbbell biceps curl  Sets 4 Reps 12 Tempo 2010 Rest 20sec
3B Triceps extension  Sets 4 Reps 12 Tempo 2111 Rest 20sec
3C Lateral raise  Sets 4 Reps 12 Tempo 2111 Rest 60sec

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