Complete gym workouts guide and diet plan

Leg Workouts: - In the article below we will discuss the legs, their function, and some exercises for them. This beginner's guide also includes eleven workout programs to help you build massive legs. Try it now! (1).Dumbbell Squart Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section. Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until your thighs are parallel to the floor. Tip: If you performed the exercise correctly...

Shoulders Workouts:  The shoulders are the most widely used muscle in the upper body. They function in almost every action that comes your way. They have almost 360 degrees of rotation, not to mention the fact that a broad, thick set looks impressive onstage. (1).Dumbbell Shoulders Press While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position. Now, exhale and push the dumbbells upward until they touch at the top. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling. Repeat for the recommended amount of repetitions. (2). Incline Dumbbell Press Sit on ...

Tricep Workouts: The triceps may not have the same cultural cache as their cousins on the other side of the humerus, but in the strength world, they're just as important—if not more so! Whether you're a bodybuilder or just someone looking to get stronger in your presses, it's worth your time to add some size to the back of your arms.   (1).Diamond Pushups Get into the standard pushup position with your hands together directly beneath your chest so that index fingers and thumbs are touching to form a triangle or diamond shape. Keeping your core tight, slowly lower your body to the ground. Make sure to keep your elbows tucked in close by your sides so they make a 45-degree angle with your torso. Without altering your hand placement, pause and push yourself back to the starting position. (2). Single Arm To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell...

Back Workouts :  When you crack your exercise toolkit open each week on back day, you've got a seemingly endless array of movements available. Knowing which tools are best suited for building a wide, thick back will help you get the job done faster, which is why we've assembled our list of top 9 mass-building back exercises. (1).Pull Ups Grab The Bar. Grip it about shoulder-width apart. Full grip with your palms down. Hang: Raise your feet off the floor by bending your knees. Hang with straight arms. Pull: Pull yourself up by pulling your elbows down to the floor. Keep your elbows close. Pass The bar: Pull yourself all the way up until your chin passes the bar. Don’t do half reps. Repeat: Lower yourself all the way down until your arms are straight. Breathe. Pullup again.   (2). Lat Pulldown Keep your chest tall/bring your chest to the bar Keep your elbows pointed straight down Squeeze your lats/think of pulling from your armpits Lower to your ...

BICEPS EXERCISES: If you want muscular, well-developed arms with a prominent “peak”, then you want to read this article and use this bicep workout. (1).Chin Ups Chinups are Pullups using a supinated grip. You grip the bar with your palms facing up instead of down.You then pull yourself up. Chinups are easier than Pullups because they use your biceps more. They use more muscle. If you can’t do a single Pullup, try Chinups instead. If you want bigger arms, do Chinups. Note that Chinups work your upper-back muscles too. It just uses more biceps. Technique on Chinups is same as on Pullups. Your hands should be shoulder-width apart. A wider grip shortens the range of motion.It also rotates your arms more out. This stresses your wrists, elbows and shoulders. It can cause pain. Grip the bar narrow. Your hands should be just outside your shoulders when your chin passes the bar at the top. If Chinups feel uncomfortable because you’re infle...