13 Finisher Exercises to Build Muscle in Every Body Part

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.