BEGINNERS WORKOUT FOR MEN (2nd Part)

BEGINNERS WORKOUT FOR MEN (2nd Part)

Hi Guys. As you know in the last blog we have discussed about the workout for men's who are beginners and today we will discuss about its 2nd stage.

Second Stage of Workout for Beginners 
                                                                                                       In this stage we will increase the days and also increase the workout and try to increase the stamina and burn the more fats and be a slim and fit person.

Day 1:
           

1. Chest
2. Shoulders

Day 2:

1. Biceps
2. Triceps

Day 3:

1. Legs

Day 4: 

1. Shoulders
2. Chest
3. Triceps

Day 5: 

1. Legs
2. Biceps

These are the workouts which you have to do in the second stage which are mentioned above, Now i am going to discuss the workouts with the detail and there pictures.

We have discussed all the working muscles in the different exercises and today we will only discuss about the exercises and their working.

These are the exercises which you have to start in the second stage but you don't have to leave the exercises of 1st stage, add these with them. 

1:Chest: 

                  The exercises for the chest which you have to do in second stage are

• Dumbbell Bench Press(3 sets with 10 reps)
• Incline Dumbbell Bench Press(3 sets of 10 reps)
• Chest Dip(3 sets and reps you can easily do)

Dumbbell Bench Press

                                                 The steps of this exercise are

• Hold the dumbbells
• Lie back on the bench
• Keep the alignment of dumbbells according to shoulders
• Press the weight above your chest
• Extend your arms until they become straight
• Bring them back slowly

Incline Dumbbell Bench Press

                                                                 The steps for this are

• Set up the bench in a incline way of 30 to 40 degree
• Sit on it with your flat feet
• Set your back on the bench
• Lift the dumbbells
• Start the process like Dumbbell Bench Press
• This will strengthen the upper chest
• Also take your breathe in and out when moving dumbbells

Chest Dip:

                   The steps for this are

• Take the parallel bars
• Hold your body on the bars with help of arms
• Lower down your body slowly
• Lift yourself back into starting position
• Add extra weight with body of you want

The chest exercises are completed now go towards next.

2:Shoulders:

                      The exercises for shoulder are

• Barbell Front Raise(3 sets with 12 reps)
• Dumbbell Lateral Raise (3 sets with 15 reps)

Barbell Front Raise 

                                 Steps for this are

• Hold the barbell
• Stand straight
• In the straight position lift the barbell to front
• Lower the barbell back to starting position
• Put the weight of your choice
• Repeat as necessary

Dumbbell Lateral Raise

                                         The steps for this are

• Stand in the straight position
• Hold the Dumbbells
• Keep the weight of your choice
• Raise your arms to sides
• Keep the alignment straight

                 

3:Triceps: 

                  The exercises for triceps are  

• Skull Crushers (3 sets with 10 reps)
• One Arm Dumbbell Extension (3 sets with 10 reps)
• Tricep Extension (3 sets with 10 reps)

Skull Crushers

                          The steps for this are

• Hold the Barbell 
• Apply the weight you want
• Now lay down on bench
• keep your back on bench and legs down
• keep your feet's straight
• Now hold the barbell and move it to backwards
• Push it with help of tri muscles

One Arm Dumbbell Extension 

                                                    The steps for this exercise are

• Hold the dumbbell in one hand
• Keep your arm behind your head
• Bent your elbow
• Point it towards the ceiling
• Extend through your elbow until your arm becomes straight
• Make sure that dumbbell is directly above you
• Lower your arm back

Tricep Extension 

                             The steps of this exercise are

• With feet shoulder-width apart and core tight, hold a dumbbell with both hands.
• Lift the dumbbell until your arms are fully extended with palms facing the roof and elbows pointing forward. ...
• Bending at the elbows and squeezing your triceps, slowly lower the dumbbell behind your head.

4:Biceps: 

                The exercises for biceps are

• Standing Barbell Curl (3 sets with 10 reps)
• Preacher Curl (3 sets of with reps)
• Incline Dumbbell Curl (3 sets with 10 reps) 

Standing Barbell Curl

                                       The steps for this are

• Hold the Barbell
• Apply the weight you want
• Hold it with shoulder width grip and palms up
• Start to contract the barbell
• Continue contracting it until at your shoulder level

Preacher Curl

                         The steps for this are 

• Place the barbell on preacher bench
• Sit on the preacher bench
• Rest your arms on the preacher bench padding
• Grasp the barbell with your arms
• Continue this while the reps completed

Incline Dumbbell Curl 

                                       Steps for this exercise are

• Sit on the workout bench
• Keep your back straight
• Keep your abdominal muscles tight
• Hold down the dumbbells 
• Start lifting up the dumbbells towards shoulder
• Slowly lower back the dumbbells
• Repeat the movement until reps completed

5:Legs:
                The exercises for legs are

• Squat (4 sets with 10 reps)
• Dumbbell Lunge (3 sets with 10 reps on each leg)
• Leg Extension (3 sets with 15 reps)

Squat: 
              Steps for this are

• Stand with your head facing forward and your chest held up and out.
• Place your feet shoulder-width apart or slightly wider.
• Sit back and down like you're sitting into an imaginary chair. 
• Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles.

Dumbbell Lunge

                               Dumbbell Lunge is done as shown in pic below

Leg Extension 

It is defined in the last blog you can read it by clicking on the link below

https://mh196.blogspot.com/2020/04/beginners-workout-for-men.html