If you are a beginner at bodybuilding or trainer who wants to improve your workout results. Following a workout routine is very much essential as it helps to keep up consistency and gives you a clear idea of which exercise to do on that particular day. You must know which exercise target more muscles and accordingly add that to your routine.
Muscle development is the main aspect of bodybuilding, by following a good diet and resting properly you can meet your desired goal. However, doing same exercises everyday in gym, will get your bored in no time. So always look for different exercises and see whether it’s helping you or not.
5 Gym Exercise Routine
Before you enter the gym, make sure to warm up your body either by walking on treadmill or doing some stretching exercises.
One of the best exercise that you can do in gym to build chest muscles. It also targets triceps and shoulders, you can do this exercise even on an incline bench to make it more challenging. Lie down on the bench and keep your back straight. Place you feet on either sides of the bench and lift the weight from the rack.
Now slowly bring the weight down until it comes near to the upper chest. And lift the barbell up by extending your arms fully. You can add more weight to the barbell to make it more harder. Do about 18 reps in 2 sets initially.
Dumbbell Shoulder Press
If you are looking for broad and solid shoulders, then this exercise is best for you. Make sure that you pick up some heavy dumbbells for this exercise. Sit on the flat bench or military press bench and pick the dumbbells in both hands.
Lift the weights up and carry it to shoulder’s level,then rotate your wrists such that your palms are facing forward. Now begin to push the dumbbells up until they are fully up and then slowly come back to starting place. Repeat the same movement for 20 times in 2 sets.
Unlike normal squat, this exercise is done by putting the weight on shoulders. It requires correct form and balance from the moment your start the exercise. It important to keep your chest out and shoulders supporting the shoulders.
Mount proper weight on the rack and carefully lift it with your arms. Place it on the shoulders and support it with your hands. Feet should be at shoulder’s width and bend down slowly using your knees and hips. Again use same movement to go back up. Repeat for 13-15 reps in 2 sets.
Barbell curl is best exercise to increase muscle mass in biceps. The only way to get huge biceps is to lift heavy weights and make considerable repetitions in each set. So load proper weight in barbell and stand with it on the floor.
Hold the bar at shoulder’s width and palms facing to your torso. Now slowly lift the barbell up without moving your upper arms. Hold a sec, at that position and squeeze your biceps. Then come down and repeat the same for 20 reps in 3 sets.
Cable Triceps Extension
You can do this exercise to build perfect triceps at gym. Different handles can be used like straight bar or ” v ” bar at your comfort and remember to load proper weight on the stack. Stand in front of the machine and hold the bar, keep your back straight.
Bend your knees a bit and push the bar down slowly by using your elbows. Hold a moment when you reach down and contract your triceps. Then come back and do the same for about 22 reps in 3 sets.