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It's every man's dream to have a well toned and ripped body. But most people don't know the exercise procedures for gaining such a body. People get confused when they come across an over pouring information about bodybuilding exercises on the net. But if you can find out about a good bodybuilding workout program and follow it religiously nike presto weiß schweiz , you will be able to have a body which you dreamt of. Here in this article you can find out about the best and effective bodybuilding workout routine which you can follow.

But the workout routines discussed here are not meant for beginners. You can opt for bodybuilding if you already follow a fitness program and familiar with physical workouts. The workouts meant for bodybuilding is pretty challenging and should work on one muscle group each day. So here is the routine for bodybuilding.

Monday: Workouts for Chest Muscle

The chest can be divided into three parts upper, mid and lower and there are exercises for developing the muscles of each part. But before you begin with the exercises you should warm up your body. Do some pushups and stretches for the warm-up.

Upper Chest- For building the muscles on your upper chest you can go for incline dumbbell press and incline dumbbell flies. You have to perform both the exercises, four sets each with ten reps in each set.

Mid- You can do Bench Press and Bench Press with Chest Flies. If You find chest flies difficult then can do Pec-Dec. You have to both the exercises www.nikeprestoschweiz.com , four sets each with ten reps in each set.

Lower Chest: You should do lower chest exercises only when you can properly perform the upper and mid chest exercises properly. For building your lower chest you do Declined Bench Press and Declined Bench Flies.

Tuesday: Legs Workouts

Before getting down to work for building your legs you have warm-up by doing squats and stretches. The main leg muscles are quadriceps, hamstrings and calves and for each there are separate workouts.

Quadriceps: For building these muscles you have to do lunges with dumbbells. Then you can do Leg Raises on the machine or Smith Machine Squats. You have to do the two types of workouts, four sets each with ten reps in each set.

Hamstrings: You tone up this muscle by doing Leg Curls on the machine. Again the exercise should be done in four sets of ten reps each.

Calves: Do Calf Raises on a stand in four sets of ten reps each.

Wednesday: Bicep Workouts

For building up your biceps you have to do Bicep Curls nike air presto schweiz , Barbell Curls and Thumbs up Curls. You have to do these exercises in four sets of ten reps each.

Thursday: Cardio and Abs Workouts

Running, jogging, swimming and cycling provides great cardio vascular workouts for the body. And you choose to do any one of them.

For building your abs you have do three set of exercises. Reverse crunches for lower abs air presto schweiz , forward crunches for upper abs and side crunches for obliques. You have to do these exercises in four sets with fifteen to twenty reps in each set

Friday: Triceps and Shoulder Workouts

Before you begin the exercises for triceps you have warm first by doing some pushups. For building your triceps you have to do Triceps Dips, Triceps Curls, Lying Triceps Extension and One Arm Triceps Extension. Again these exercises have to be done in four sets of ten reps each.

For your shoulders you can perform lateral raises and shoulder presses with dumbbells or on a machine.

Saturday: Workouts for the Back

Back exercises include chin-ups and pushups which have to be repeated fifteen to twenty times. For building your lat muscles you can do Lat Pull down and One Arm Dumbbell rows. Plus you have to do Machine Rows and Dead Lifts for your mid back. All the exercises have to be done in four sets with ten repetitions in each set.

If have you are unclear about the exercises discussed in the article and have doubts about it then you can always approach a fitness trainer who can demonstrate the workouts to you. It's even better to hire a trainer under whose supervision you practice the exercises.


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