Fitness & Workout

Maintain our physical or mental  Fitness Is Most important for today’s hectic life. Guys here in this blog i am giving you some fitness related tips. which is actually used by myself. here are some great idea’s to become fit  or active for today’s hectic life..

  • Encourage Your Mind For Your Self.
  • Change Your Lazy Rut-en  .
  • Shake Up With Good or Healthy Diet.
  • Wake Up Early In Morning  And Try Some Aerobics .
  • Try New Thinks For Your Fitness.
  • Do Some Weight Training As Well.
  • Keep Your Rut-en Weekly To Weekly.
  • Make A Goal or set A Target .
  • Keep Touch In Any Specialist.
  • Don’t Use Any Drug Or Any Banned Thinks.

Training Principles

Strength Training The principles of weight training are highly and essentially identical to those of strength training, and involve a manipulation of the no of repetitions, no of sets, tempo, Exercise types and weight moved to cause desired increases in power, strength, endurance, size and shape. The specific combination of reps, sets, tempo, exercises and weight depends upon the aims of the individual performing the exercise sets with fewer reps can be performed with heavier weights, but have a reduced impact on endurance. In addition to the principles of strength training, a further consideration added by weight training is the equipment used. Types of equipment include dumbbells, barbells, pulleys and stacks in the form of weight machines or the body’s own weight (in the case of chin-ups and push-ups). Different types of weights will give different types of resistance, and often the same absolute weight can have different relative weights depending on the type of equipment used. For example, lifting 10 pound using a dumbbell requires significantly more force than moving 10 pound on a weight stack due to the use of pulleys. Weight training also requires the use of ‘good and proper form of exercise’, performing the movements with the appropriate muscle group, and not transferring the weight to different body parts in order to move greater weight (called ‘cheating’). Failure to use good form during a training set can result in injury or a failure to meet training goals – since the desired muscle group is not challenged sufficiently, the threshold of overload is never reached and the muscle does not gain in strength. Weight training can be a very effective form of strength training because exercises, weights, sets and reps can be precisely manipulated to challenge individual muscle groups in a way found to be the most effective for the individual. Other strength training exercises or equipment may lack the flexibility and precision that weights offer, and often cannot be safely taken to the point of momentary muscular failure.

Exercise Schedule

Basic lines  for size gain  is eat lot of calories per day and do heavy workout as per your strength. do 4 day workout in a week and take more rest per day.

Here are some basic schedule for size Gain-

SIZE GAIN SCHEDULE NO -:1

Day 1 – Chest

1 –  Incline Bench Press—————(4 set 10, 8, 6, 6)

2 – Flat Dum Press———————(3 set 10, 8, 6)

3 – Incline Dum Fly——————-(3 set 10, 8 , 6)

4 – Decline Bench Press————–(3 Set 10, 8, 6)

Day 2 – Biceps & Shoulder

1 – Satending Barbell curl—————(3 set 10, 8, 6)

2 – Atl Dum Curl————————–(3 set 10, 8, 6)

3 – E Z Bar Preacher Curl————–(3 set 10, 8 , 6)

4 – Front Shoulder Press—————-(3 Set 10, 8, 6)

5- Rear Dum Letraise———————(3 Set 10, 8, 6)

Day 3 – Back

1 – Chin Up ————————————(3 set 10, 8, 8)

2 – Bent Over———————————-(3 set 10, 8, 6)

3 – Front Lat Pull Down——————–(3 set 10, 8 , 6)

4 – One Hand Dun Rowing—————(3 Set 10, 8, 6)

Day 4 – Triceps & Abs

1 – Close Grip Bench Press—————–(4 set 10, 8, 6, 6)

2 – Lying Triceps Extention—————-(3 set 10, 8, 6)

3 – Rope Pull Down————————-(3 set 10, 8 , 6)

4 – Abs board Sit Ups———————–(4 set 15, 12 ,10, 10)

5 – Hanging Lag Trunk———————(3 set 15, 12, 10)

Day 5 Quards & hams & Calves

1 – Squats—————(4 set 12, 10, 8, 6)

2 – Leg Press———–(3 set 10, 8, 6)

3 – Leg Extention—-(3 set 10, 8 , 6)

4 – Dead Lift———–(3 Set 10, 8, 6)

5 – Toe Press———-(4 set 10,10,10,8)

SIZE GAIN SCHEDULE  NO  -: 2

Monday:

Chest

Flat Bench – 3 sets: 6-8 reps

Decline Bench – 2 sets: 6-8 reps

Incline fly – 2 sets: 10-12 reps

Biceps

Barbell Curl – 3 sets: 6-8 reps

Dumbbell Curl – 3 sets: 6-8 reps
Tuesday:

Shoulders

Military Press – 3 sets: 6-8 reps

Rear Dumbbell Row – 3 sets: 8-10 reps

Traps

Barbell Shrug – 3 sets: 6 reps

Dumbbell Shrug – 3 sets: 10-12 reps

Forearms

Hammer Curls – 3 sets: 6-8 reps

Wrist Twists – 3 sets: 20 reps

Thursday:

Legs

Leg Extension – 2 sets: 10-12 reps

Leg Curl – 2 sets: 10-12 reps

Squat – 3 sets: 6 reps

Lunges – 2 sets: 8-10 reps

Straight-Legged Deadlifts – 2 sets: 8 reps

Calves

Seated – 3 sets: 15 reps

Standing – 3 sets: 15 reps

Friday:

Back

Chin ups (weighted) – 2 sets: 10-15 reps

Deadlifts – 3 sets: 6 repsT-bar Rows – 3 Sets: 8 reps

Latt Pull Downs – 3 sets: 12 reps

Triceps:

Close Grip Bench – 3 sets: 6 reps

Push Downs – 3 sets 8-10 reps

Kick backs – 2 sets 8-10 reps

One thought on “Fitness & Workout

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