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Gym Workout that makes muscles strong for men

Updated on December 10, 2016
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Introduction

The primary concern of majority of people is to look muscular and they all want to have perfect body but due to lack of knowledge in this field they will not succeed. Majority of them joined gym but they don't know what exercise is helpful for which part of body and they typically start doing all the exercises in an improper way which results "no success". Suppose your first day at gym and you are blank where to start. Here in this article you will get to know some exercises from beginner level to advance that helps you to increase you body muscles.

Some basic points we must remember before getting started:-

First of all bring a towel and clean the machines and benches you use.

Adjust machine weight and dumbbells.

Take a small interval between the two exercises but not more than 2 to 3 minutes.

Final step leave your cell phone at your home or locker because when doing exercises it may distract your concentration and you will hurt yourself.

Mistakes to avoid at the gym:-

The best approach to start gym is to start with low weight and later increase the weight as per your strength. Most of the guys starts with heavy weight. It won't work.

You will come to know your strength automatically if you start doing gym, as if you are doing 25 to 30 reps with low weight then it time for you to add some more weight.

Below you will find some exercises that you can add in your daily gym routine and gets good result.

Chest exercises:-

There are lot of chest exercises which you can do but some of the most effective chest exercises are

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1. Bench press :-

Bench press is considered as one of the most effective exercise for chest. Lie down on a bench, and feet flat on the ground. Hold the barbell with your arms wider than shoulder width. Inhale and lower the bar to the chest with a controlled movement. Extend the arms and exhale at the end of the efforts.

There are basically three types of bench presses.

Number of sets
Number of Reps
1 set
12 reps
2 set
10 reps
3 set
8 reps

2. Dumbbell flyes:-

The dumbbell flyes works the whole chest area. The specific muscles that have been targeted are the pectorals major and pectorals minor. To perform the dumbbell fly exercise you must lie on your back and hold a pair of dumbbells over your chest with your arms up and your hands facing each other. Keep a small bend in your elbow at all time. Slowly take your arms down and out to your side to finish level with your chest. You lift your arms up and breadth in and lift your arms down and breadth out.

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Number of sets
Number of reps
1 set
15
2 set
12
3 set
10
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3. Cable crossover:-

Cable crossover is also considered as good exercise for chest. To do this exercise you have to take a D-shaped handle and attached that to the machine. Now grip the handles come to the center move a feet one step forward, straight your back, bring you hand at the middle of your chest and exhale the breadth and inhale the way back.

Number of sets
Number of reps
1 set
12
2 set
10
3 set
8

4. PEC-DEC butterflies:-

While doing PEC-DEC butterfly machine first of all you have to adjust the seat and manage the weight according to your strength. Now grab the handle of the machine on both side of your hand and take it to the center of your chest. This machine is used to broad the chest.

Number of sets
Number of reps
1 set
18
2 set
15
3 set
12

Triceps exercises:-

Triceps works on upper part of an arm and may people wants to have good triceps. This can be achieved by doing some effective triceps exercises so I am going to show some of the best muscles building triceps exercises.

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1. Weighted dips:-

To do this exercise you have to take two benches 4 feet apart. On the first bench you have to sit and on the other hand you have to place your leg, to gain more muscles you have to put some weight on your legs. Now lean forward and put your palm on the first bench and slowly goes down until your elbow make a 90 degree angle and again move up and do the same process again. This will help you to gain more muscle.

Number of sets
Number of reps
1 set
15
2 set
13
3 set
10
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2. Close grip bench press:-

To do this exercise you have to lie on a bench and take a barbell and put the weight on the barbell according to your strength. Now hold the barbell with your arms and grip the barbell according to your shoulder. Slowly move your barbell down and then up.

Number of sets
Number of reps
1 set
15
2 set
12
3 set
12
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3. Seated triceps extension:-

This exercise can be done either with the barbell or with the dumbbell. To do this exercise you have to take a bench and take barbell and adjust the weight according to your weight. Now hold the barbell close and then make a 90 degree angle with your arms and slowly lower behind your back and take it back to the original position.

Number of sets
Number of reps
1 set
12
2 set
10
3 set
10

4. Diamond pushups:-

The only exercise that works on a whole body is push-up. There are many varieties of push-ups that you can do for different part of the body. If you want to do push-ups for your triceps then you have to make a diamond shape with your fingers. Means your thumb and your index finger have to make a diamond structure and then do push-up.This will help you to gain more mass on your triceps muscles.

Number of sets
Number of reps
1 set
15
2 set
15
3 set
12

5. Rope push down:-

To do this exercise you require a machine. To do this exercise you have to grab a handle tie with the machine having amount of wait that you can maintain and slowly pull down the handle with the help of rope. When doing this exercise your back must be straight and your body must be locked.

Number of sets
Number of reps
1 set
12
2 set
10
3 set
10

Back exercises:-

Here comes the back portion of the body. The show off muscles on a body is chest, biceps and abs. But to have a thick body you have to work on back portion as well. So in this section I am going to discuss 5 most effective back exercises.

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1. Bent over rows:-

The bent over rows is an excellent exercise to target the mid and upper back part of the body and it can be performed with straight bars of dumbbells. To do bent over rows with dumbbell you have to stand straight with the dumbbell and slightly bend your knees now lean your body forward and push your hips back. After attaining this position you will in like the posture where your dumbbell is hang in sync with your shoulder. Move up the dumbbell and move down the dumbbell.

Number of sets
Number of reps
1 set
12
2 set
10
3 set
8

2. Pull ups:-

Pull up is considered as one of the most difficult exercises and most of the guys facing difficulty to do this exercise. You have to grab a bar which is attached to a machine hang on the bar by holding it from outside and slowly goes up by taking breath and slowly goes down by releasing breath.

Number of sets
Number of reps
1 set
10
2 set
8
3 set
6

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3. Barbell shrugs:-

To do this exercise you have to take a barbell and adjust the weight according to your strength. Now maintain the level of barbell to your thigh and your back and arms should be straight. By holding barbell do your shoulder up and down.

Number of sets
Number of reps
1 set
12
2 set
10
3 set
8

4. Single arm dumbbell row:-

First of all you have to take and bench and a dumbbell. Now place your one leg on the bench and one leg on the ground. Dumbbell in your one hand and put your palms on the bench that gives you support. Now slowly pull your dumbbell up wait for 3 second and pull down again repeat the same process. This will help you to grow your back wings faster.

Number of sets
Number of reps
1 set
12
2 set
10
3 set
8

5. Barbell deadlifts:-

This is also one of the difficult exercises. To do this exercise take a barbell and put a weight on the barbell. Keep your back straight and hold the barbell, pull up to your thigh level and then drop it down.

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Number of sets
Number of reps
1 set
10
2 set
8
3 set
8

Biceps exercise:-

As we all know biceps is the show off muscles and people love to have good biceps. Some people don’t know which exercise will help them to have good biceps. So here is some exercises which helps you to gain mass to your biceps.

1. Standing Barbell curl:-

Barbell curl is a very basic exercise. To do this exercise first of all you have to take a barbell then put some weight on your barbell. While doing this exercise your back must be straight. Most of the people swing their back while doing stand barbell curl. The proper way to do this exercise is shoulder and back should be straight knees should be slightly bend and now curl your barbell up by breathing in and then curl down by breathing out.

Number of sets
Number of reps
1 set
15
2 set
12
3 set
10

2. The alternating hammer curl:-

Stand Straight and legs should be slightly bend so that it will offload the weight of the dumbbell onto your legs and not on spine. Your back should be straight and your arms next to your sides. Now grab the dumbbells and flex your forearms. Now slowly back the forearm to the original position and repeat this process again.

Number of sets
Number of reps
1 set
12
2 set
10
3 set
10

3. Concentration curl:-

To do this exercise take a bench and sit on it an take a dumbbell and put your elbow on your leg. Remember one thing while doing this exercise your arm should be completely extended. Pull the dumbbell up near to your biceps and back the dumbbell to the starting position.

Number of sets
Number of reps
1 set
15
2 set
13
3 set
12

4. Alternating dumbbell curl:-

This exercise is similar as the alternating hammer curl. To do this exercise take a dumbbell and slightly bend your knees and then alternatively curl the dumbbell with one arm at a time. The position of the dumbbell is with your face.

Number of sets
Number of reps
1 set
15
2 set
12
3 set
10

Shoulder exercise:-

Shoulder is the very important part of our body. If we concentrate to build biceps and triceps and not focusing on shoulders then it become weak and our body looks weak. On the other way if we do shoulder exercises whole upper body looks more muscular and more effective.

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  1. Shoulder press.
  2. Seated Military press.
  3. Upright barbell rows.
  4. Hang clean and press.

Number of sets
Number of reps
1 set
15
2 set
12
3 set
10

Leg exercise:-

People are lazy in doing leg exercise but don't forget as this is the lower part of the body and if your upper part is strong and lower part is weak then it looks quite ugly. Here are some basic leg exercises that enhance you lower portion.


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1. Leg extension.

2. Leg curl.

3. Squat.

4. Calf raise.

5. Dumbbell step ups.

NUmber of sets
Number of reps
1 set
12
2 set
10
3 set
8

© 2013 Mayank Agrawal

Comments

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    • mayank147 profile image
      Author

      Mayank Agrawal 3 years ago from Bangalore

      Thanks Rahul.....

    • mayank147 profile image
      Author

      Mayank Agrawal 3 years ago from Bangalore

      Thanks...buddy....B Sampath

    • profile image

      rahul 3 years ago

      Awesome workout routine.

    • profile image

      B Sampath 3 years ago

      I just bookmarked the page. :)

    • profile image

      Gaurav 4 years ago

      Very nice blog and nice explanation about gym & workout which guides the user. Also the set of video and images make it more informative....

      Thanks,

      GJ

    • profile image

      Richa Agrawal 4 years ago

      very useful and interesting hub and helps most of the people to do proper exercise and have complete gym routine..