THE EASY WAY TO HARD MUSCLES
To achieve the best body there is one simple formula to it. You only need a wise workout followed consistently. We are suggesting 8 exercise routines, that might look basic but they have cutting edge training technique.
There are evidences that if men have 3 times per week strength training they can increase their muscle size by 0.2% a day! You might think that it is very low, but with consistency over time you will feel the big difference. Little by little, day by day, and you will load good muscles in no time.
Here is the 4-week Total Body Workout:
1.Snatch-grip deadlift
Works on: Gluteus, Hamstrings, Spinal Erectors (back)
To perform the deadlift, stand facing a barbell, keep your feet shoulders apart, bend down and hold the bar with your hands shoulder width apart. While you keep your torso upright, drop your hips to the lowest point that you can. Keep the arms straight, press your feet on the floor to straighten the hips and knees and return to standing position.
2.Dumbbell Bench Press
Works on: Chest, Shoulders, Triceps
You will need a flat bench and a dumbbell for this exercise. Sit on the end of the bench and place a dumbbell on each of your knees. Rest your back and bring the dumbbells outside the shoulders. Move the dumbbells over your head until your arms are fully extended and this is your starting position, bend the elbows and lower the dumbbells till your arms are almost parallel to the floor. Return to the starting position.
3.Front Squat
Works on: Quads, Hamstrings, Spinal Erectors
Hold a barbell at a collarbone height, step into a squat rack, then lift the bar of the rack, step back and keep the feet a bit wider than shoulder width. Bend your lower back and knees slightly, and drop the hips till your thighs are parallel to the floor, and then return to starting position.
4.Chin up
Works on: Back, biceps
Hold a bar, with palms facing towards you slightly over the shoulder-width. Move your feet from the floor, cross them at the ankles and hang in the air. Lift yourself up with chest facing the ceiling up until your chin passes over the bar and then return to starting position.
5.Push Press
Works on: Quads, Deltoids, Triceps
Hold a barbell at a collarbone height, keep a wider shoulder hand width, keep the bar chest high and the body tight. Make sure your head is back. Dip the body, by bending the knees, hips and ankles. With explosion push the bar up off the shoulders and extend the arms overhead. Return the shoulders and repeat again.
6.Hammer Curl
Works on: Brachioradialis Forearm muscles, Biceps
Hold a pair of dumbbells on your both sides, and palms facing each other. Keep your biceps tense and your upper arms still, and then raise the forearms until the biceps are completely flexed. Hold for 1-2 seconds and slowly return to starting position.
7. Hyperextensions
Works on: Spinal Erectors, Hamstrings
Take a back extension bench and lie face down and your upper tights rest on the pads. Make sure your ankles are secured under the foot pads. Then bend your body forward at the waist and return to starting position. If you want to have additional resistance you can hold a weight plate.
8.Reverse Crunch
Works on: Abs
Lie down on your back, and then bend your hips and knees; your thighs point up. Then roll your back up till your hips start rising off the floor and your knees move over your chest. Return to starting position.
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