The Workout Plan By Harsh Mishra
Hello guys!
I know it is quite confusing for all of us when it comes to select an appropriate workout routine to begin your transformation of yourself or bodybuilding journey.But i am gonna show or give you the best and effective workout plan that is even scientifically proven as well. here i am going to give you a weekly program . And believe me if you foll9ow this for 2-3 weeks you can actually feel a lot of changes to your body shape as well as it will increase your overall confidence.so without wasting any time let us begin!
Monday- Chest and triceps
Chest Exercise:
1. Flat Barbell Bench Press
Grasp the bar just outside shoulder-width and arch your back so
there’s space between your lower back and the bench. Pull the bar out of
the rack and lower it to your sternum, tucking your elbows about 45° to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.
2. Incline Barbell Bench Press
3. Flat Dumbbell Bench Press
Lie back on a flat bench with a dumbbell in each hand. Hold the weights at shoulder-level, then press the weights straight up.
4. Incline Dumbbell Press
Set an adjustable bench to a 30°-45° angle and lie back on it with a dumbbell in each hand at shoulder-level. Press the weights over your chest.
5. Dumbbell Flye
Lie back on a flat bench with a dumbbell in each hand. Keep a slight bend in your elbows and spread your arms wide, lowering the weights until they’re even with your chest. Flex your pecs and lift the weights back to the starting position.
6. Pushup
Get into pushup position with hands under your shoulders. Your entire body should be straight and your core braced. Lower your body, keeping your elbows tucked near your torso and your head neutral, until your chest is almost touching the floor. Fire your chest and triceps and raise your body back to pushup position.
Triceps Exercise
1. Close-Grip Bench Press
Grasp the bar with your index fingers on the inside edge of the knurling (the rough part of the bar). Arch your back so there’s space between your lower back and the bench. Pull the bar off the rack and lower it to your sternum, tucking your elbows about 45° to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up. On your last set, use half the weight and perform as many reps as possible.
2. Decline Triceps Extension
Set an adjustable bench to a slight decline (around 30°), and lie
on it with a dumbbell in each hand. Hold the weights over your chest,
palms facing each other. Bend your elbows and lower the weights to the
sides of your head. Choose a weight you can do 12 reps with on the first
set, and use it for every set.3. Lying Dumbbell Triceps Extension
From the end position of your last rep of the neutral-grip press, allow your arms to drift back until the weights are over your face. Keeping your upper arms at that angle, bend your elbows and lower the weights behind your head. Extend your elbows, keeping the same angle with your upper arms.
4. Dip
Use dip bars if available, or place your palms on a bench or chair, and extend your legs in front of you. Lower your body until your upper arms are parallel to the floor but no lower. Extend your elbows to come up.
5. Close-Grip Pushup
Get into pushup position with your hands inside shoulder-width. Keeping your abs braced, lower your body until your chest is just above the floor, then push up. For an advanced workout, use the band for resistance by wrapping it around your back and holding an end in each hand.
Tuesday-Back and biceps
Back Exercise
1. Deadlift
Stand with feet hip-width apart and bend your hips back. Your
grip should be just outside of your knees. Keeping a flat black, extend
your hips to stand up, and pull the bar up along your body until
lock-out, as your hips drive through and your shoulders move back. While
pulling, keep your eyes on the ground a few feet in front of you.
Carefully lower the bar back to the starting position.2. Incline Dumbbell Row
Set an adjustable bench to a 30- to 45-degree incline and lie on it chest-down. Grasp a dumbbell in each hand and draw your shoulder blades back and together as you row the weights to your sides.
3. Chinup
Hang from a chinup bar with hands shoulder-width apart using a supinated grip (so, palms facing you). From the bottom of the movement, pull yourself up until your chin is over the bar.
4. Burpee
Stand with feet outside shoulder-width apart. Next, bend down into a squat position and place your hands on the floor. Now quickly thrust your legs behind, you so you end up at the top of a pushup position. Bring your legs back up so they land outside your hands, and then jump up quickly. That’s one rep.
Biceps exercise
1. Fat-Grip Hammer Curl
Select two dumbbells, and wrap towels around each handle to thicken it. Another option is to use rubber-grip sleeves like Fat Gripz or Grip4orce. Keeping your upper arms stationary at your sides and your palms facing up, curl the weights.
2. EZ-Bar Preacher Curl
Sit at a preacher bench, and adjust the bench height so your armpits touch the top of the bench. Grasp an EZ-curl bar overhand at shoulder-width. Curl it up, keeping the backs of your arms against the bench. Take three seconds to lower the bar back down, flexing your triceps as you do it (as if you were performing a cable pushdown).
3.Barbell Biceps Curl
Grasp the bar with hands wider than shoulder-width—if you’re using an Olympic bar, your pinkies should be on the outside knurling. Perform curls.
4. Dumbbell Biceps Curl
Stand holding a dumbbell in each hand with palms facing your
sides. Keep your weight on your heels and lean forward slightly. Without
letting your upper arms drift forward, curl the weights, rotating your
wrists outward so that your palms face you in the top position. Hold the
top for a moment and squeeze your biceps. Lower the weights back down
and flex your triceps hard in the bottom position (your arms should end
up slightly behind your body).5. Cable Curl
Wednesday-Legs and shoulders
Legs Exercise
1.Barbell Squat
In a squat rack or cage, grasp the bar as far apart as is
comfortable and step under it. Place it on your lower traps, squeeze
your shoulder blades together, push your elbows up and nudge the bar out
of the rack. Take a step or two back and stand with your feet at
shoulder width and your toes turned slightly out. Take a deep breath and
bend your hips back, then bend your knees to lower your body as far as
you can without losing the arch in your lower back. Push your knees out
as you descend. Drive vertically with your hips to come back up,
continuing to push your knees out.2. Deadlift
Stand straight up with feet hip-width apart and shins one inch
away from the bar. Grip the bar with a double pronated or reverse grip,
bend knees and push them into your straight arms. Bring your chest up as
much as possible and look straight ahead. Keeping your back flat,
extend your hips to stand up, pulling the bar up along your legs to
lockout. Here are 4 ways to break your deadlift record.3. Leg Press
Adjust the seat of the machine so that you can sit comfortably with your hips beneath your knees and your knees in line with your feet. Remove the safeties and lower your knees toward your chest until they’re bent 90 degrees and then press back up. Be careful not to go too low or you risk your lower back coming off the seat (which can cause injury).
4. Walking Lunge
Stand with your feet hip width, holding a dumbbell in each hand. Step forward with one leg and lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor. Step forward with your rear leg to perform the next rep.
Shoulder exercise
1. Barbell Overhead Press
Set the bar up in a squat rack or cage, and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.
2. High Pull
Grasp the bar with hands about double shoulder width and hold it in front of your thighs. Bend your knees and hips so the bar hangs just above your knees. Explosively extend your hips as if jumping and pull the bar up to shoulder level with elbows wide apart, as in an upright row.
3. Hindu Pushup
Get into pushup position. Push your hands into the floor to drive your weight back so your hips rise into the air. Your back should be straight and your head behind your hands. Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor. Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor. That’s one rep.
4. Bent-Over Reverse Flye
Set up as you did for the neutral-grip row but with lighter dumbbells. Raise your arms out to your sides 90 degrees, squeezing your shoulder blades together at the top for a second. Complete your set and then rest until the end of three minutes, when your timer goes off.
Thursday-Chest and triceps
Same as above
Friday-Back and biceps
Same as above
Saturday-Legs and shoulders
Same as above
Sunday-Off
listen! one thing if you want to achieve everything you have to sacrifice something
that's all guys check out my diet plans as well
Thank You
Incredible Workout plans.Nice Article
ReplyDeletePersonal fitness trainer at home