GYM

BEST GYM WORKOUT PLANS

• CHEST 
• BACK
• SHOULDER
• BICEPS
• TRICEPS
• LEGS
• ABS

1- CHEST

Chest muscles are the main core of the body. pumped chest shows the strength of the men's body shape. the following exercises to pumped and shaped your body all the angles.

1- flat bench press (5 * 10 - 8 reps)

2- Incline bench prees ( 5 * 10 - 8 reps)

3- Flat dumbbell press (5 *10 - 8 reps)

4- Dumbbell flyes (5 * 10 - 8 reps)

5- pushups ( 15*3 reps)

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2- Back

back muscles are the large muscles in the lower back which help hold up the spine, and gluteal muscles.
Exercises to train back muscles

1- Partial dead-lift rack (3 * 10 - 8 reps)

2-UNDERHAND-GRIP BARBELL BENT ROW (3 * 10 - 8 reps)

3- CLOSE-GRIP SEATED CABLE ROW (3 * 10 - 8 reps)

4- lateral pull -down (3 * 10 - 8 reps)

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3- Shoulder

Big round and pumped shoulder's can make the unique impact on the body's shape. some of the shoulder workouts that make your shoulder look bigger and well shaped.

1- Alternate dumbbell press (4 * 10 - 8 reps)

2- Seated military press  (4 * 10 - 8 reps)

3- Side lateral raises (4 * 10 - 8 reps)

4- Dumbbell front raises (4 * 10 - 8 reps)

5- Shrugs (4 * 10 - 8 reps)

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3- BICEPS

Highest rated biceps size workouts

1- Wide-grip standing barbell curl (4 * 10 - 8 reps)

2- EZ bar close grip curl (4 * 10 - 8 reps)

3- Dumbbell curls (4 * 10 - 8 reps)

4- Hammer curls (4 * 10 - 8 reps)

5- Concentration curls (4 * 10 - 8 reps)

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5- Triceps

About 70% arms are based on triceps because it has three muscles which is the backbone of arm. Want to arms big must to work on triceps.
Top exercises to develop your arm size

1- Triceps Push down (4 * 12 -10 reps)

2- Close-Grip Barbell Bench Press (4 * 12 -10 reps)

3- Lying Dumbbell Triceps Extensions (4 * 12 -10 reps )

4- Over head EZ bar extension (4 * 12 -10 reps)

5- Tricep dips (4 * 12 -10 reps)

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6- ABS

In order to burn fat and reveal your washboard then it produce six pack abs, it is important to eat a balanced diet that is made up of protein, healthy fats, and some carbohydrates.

ABS workouts

1. Ab Wheel Roll out (30 reps)

2. Arms-High Partial Sit-up (30 reps)

3- Flutter kicks ( 30 reps )

4- Hanging leg raises ( 30 reps )

5- Plank (30 reps )

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