Top 5 Muscle Building Exercises
August 28, 2009
The 5 exercises mentioned below should be done three days a week with three exercises per day. The beginner should also take breaks between workouts. Hence, it is a better idea to exercise on Monday, Wednesday, and Friday. The six week workout program is as follows:
a) The beginner should complete three sets with 15 repetitions with rest of 30 seconds in between the first two weeks.
b) The beginner should complete four sets with 10 repetitions with rest of 60 seconds in between in the next two weeks.
c) The beginner should complete five sets with 5 repetitions with rest of 90 seconds in between in the last two weeks.
1. High-to-Low Cable Wood Chopper (alternative to Front Plate Wood Chopper)
In this exercise, a trainee holds a stirrup handle attached to a high cable pulley while standing with his/her right side facing the cable station keeping the distance between the feet equal to shoulder breadth.
The trainee then pulls the rope from above his/her right shoulder in such a way that the handle reaches away from the left calf while the trainee bends his/her torso at the waist. The trainee then gradually returns back to a standing posture.
2. Chin Ups
In this exercise, a trainee holds the chin-up bar using reverse grip while keeping his/her hands slightly more than shoulder breadth. The trainee then lifts his/her torso till his/her chin or upper chest touches the bar.
3. Dips
In this exercise, a trainee hangs himself/herself either from a dip bar or a pair of rings keeping shoulders over his/her hands and arms straight. The trainee then lowers his/her torso till the hands are bending perpendicular and again return to a starting posture by lifting the body up.
4. Back Extension
In this exercise, a trainee lowers his/her body down from standing and return back to original position using a roman chair. Alternatively, a trainee uses back extension equipment in which the torso pushes weights in the backward direction.
5. Reverse Incline Raises
In this exercise, a trainee lies flat on an inclined bench on his/her chest. The trainee then holds dumbbells in each hand in such a way that the elbows are bent. After that, the trainee lifts the dumbbells up till they are parallel to the ground and then stay in that position for a second. The trainee then brings the dumbbells to the original position.
Meanwhile, the beginner should also chalk out a proper diet plan along with using muscle building tips.
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