Full body workout - chest, shoulder, triceps, biceps, back ,chest workout
Hello friends this is Himanshu here today I am going to discuss full body workout.
In this blog today I will tell about different full body workout exercise.
Complete three sets of each, resting for 30 to 40 second between sets.
Aim for sets of 10 to 15 reps. If that's beyond your efforts, just do the best you can.
1. Squats
Set barbell at back your shoulder ,grip the barbell at a outside of your shoulder.
Keeping your chest out and core tight and bend at your hips and knees until your thighs perpendicular to the floor . Slowly lower down and the straight the knees and hips drive up to starting position.
2. Waking lunges
A lunges can refer to any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind. And same as a other leg and the movement continue for a set number of reps.
3. Bench press
Lie on your back on the bench then set your hands just outside your shoulder width.
Your upper back remains tight and push the weight up and your hands are directly above your elbows.
And slowly lower down to your chest as you breath in. Push up as you breath out.
Target
All upper body strength.
4. Dumble fly
Lie on the bench and shoulder supportes by the bench and your feet flat on the floor. Hold the dumbles on both hand and above your chest and palms are facing each other . Keep the slight bend your elbows throughout. And slowly lower down and then back to push up .
Target
Deltoid muscle and pectoral and chest muscles.
5. Dead-lift
Dead-lift is a weight training exercise in which a loaded barbell is lifted of the ground to the level of hips, torso perpendicular to the floor , before being placed back on the ground.
6. Lat pull down
Steps
- Attach a wide grip handle to the lat pull down machine and assume a seating position
- Pull the handle toward your body until the elbows are in line with your torso and then slowly the handle back to the starting position under control.
7. E-z barbell curl
Stand with your feet shoulder - width apart , knees slightly bent hold the E-z bar in an underhand grip and your arms fully extended and then curl the bar up towards the chest and slowly lower down to the starting position.
8. Concentration dumble
The concentration is a classic exercise for building the large biceps and in this one arm is used at a time. It can be performed bent over or kneeling but it is more often performed seated on a bench.
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9. Lying triceps extension
Steps
- Hold the inner grip , press an EZ bar over your chest in a overhand grip position
- Extend your arms straight up
- Your elbows are tucked and perpendicular to the floor.
- Lower down the bar until it just above your forehead by about a inch.
- Slowly go back to starting position without locking elbows.
10. Overhead triceps extension
The overhead triceps extension is a isolation exercise. It target the back of your upper arm muscles where the triceps brachli are located it is very useful exercise of triceps. In this exercise your elbows are tucked in and your focus on this exercise .
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11. Shoulder press
Steps
- First exercise is shoulder press
- Hold the dumbles in each hand and sit on the bench with back support.
- Your feet properly touch on the floor about hip width apart.
- Your elbows out to the side and bent at 90 degree angle. Your palms facing forward.
- Press the weight directly upward until your arms are straight and slowly the weight at starting position.
- Then start the next rap.
12. Shoulder fly
The shoulders fly targets on the deltoid muscle of the shoulder. In this exercise your elbows slightly bent and the hands holding the dumbles at the side and in-front of the body . And start with dumbles up position and the dumbles is equal to your shoulder level and then slowly lower down.
Conclusion
So guys as you all know that today I explained full body workout. With the help of this blog you can do all body part excercise .
