Back And Biceps: The Best Workout Combination

Want to develop a lean and stronger muscle. Whatever may be your goal for fitness, you just need dedication and right guide that can help you to build a stronger you that from today. It’s never too late to start your goal.

A new day begins from the time you think to start and also give the effort to do it. So if you are planning to become fittest, then you must have a watch over these exercises.

For building a lean and strong body, it is also important to focus on nutrition. Without proper nutrition, you will find tough to recover soon and land to a mess like muscle loss, slow recovery, slow development of muscles or even injury.

If you wish to build stronger arm and V-shaped Back, then you need to work on it with best ways. And the best way to train is to train each and every muscle of arms and back. It is seen that many people don’t focus on their form during a workout. If you don’t focus on your form then surely you will be able to do more repetitions, but there will no meaning to it.

If you want to train you full muscles, then you need to focus on your form. So if you are at the gym, do ask your trainer to show the proper form and correct it as early as possible as it can prevent you from injury, and also it will also train your full muscles.

Due to training full muscle there will more and quick growth of muscle which you will see soon.

This workout programmed to train your back muscles which are second largest muscles after leg. In this schedule, you will also train your arms muscles.

One thing to note down is that while working on back muscles there is also stress on biceps muscle, so if you train your back then you can also train your arms muscle for a better effect. During starting your workout, you need few minutes warm-up and stretching.

After that you can start with back muscles as training your biceps muscle first can exhaust your back muscles. So start with your back and finish it with you biceps muscle.

Exercise 1: Lat pulldown

  1. Position your body on the bench and keep your knee to in 90 degrees. Along with it keep your feet flat on the ground.
  2. After sitting comfortably, pull the bar down keeping your grip outside to the shoulder or you can extend slightly.
  3. After that do chest up and lean you back slightly back. Now you are ready to pull the bar.
  4. While pulling it slowly pull the bar down with your elbow pointed down. Now slowly go up. This complete one reps.

Exercise 2: One Arm Row

  1. Place your right leg on the bench and keep you back flat.
  2. Lift dumbbell with one hand and keep other on bench to give support.
  3. Pull the weight in your side in upward direction and complete 1 reps by lowering the dumbbell.

 Exercise 3: Seated Cable row

  1. To do this exercise you need to sit slight away from the machine.
  2. Lean forward to hold the bar and go back to sit with back upright.
  3. Now squeezing your shoulder blade and keeping your elbow high pull the bar to your chest.

 Exercise 4: Barbell Biceps curl

  1. Stand up with holding the barbell
  2. Now slowly curl your barbell without moving arms with just forearms.

Exercise 5: Dumbell Biceps Curl

  1. Stand up straight with holding dumbbell by holding dumbbell side palm facing in
  2. Tuck your elbow to the sides while lifting the dumbbells.
  3. Turn your wrist at the top of the move.

 Exercise 6 : Hammer

  1. Stand straight with your elbow tucked by the side as doing dumbbell curl.
  2. Now lift the weight with alternate hand.

Exercise 7: Biceps curl with pully

  1. Hold the lower pully-bar standing straight
  2. Tuck your elbow to sides while lifting.
  3. Go slowly and without moving your elbow

Complete this workout routine with 1 set of push-ups and finally with stretching.

Hope You Will enjoy this workout. And End tip to do is find your friend with same goal and you will always be motivated to start and complete the workout.

Rest time between each set is 60 second and drop sets 1.30 minutes

Tips To Train Harder and Better

  1. Failure set: Failure set is best to train till your muscles exhaust. During this set, you will lift a lighter weight and do the exercise to your last try.
  2. Rest between every set of exercise is 40 seconds. After completing one exercise, you can rest for 2 minutes before going to another exercise.

Never Make These 5 Shoulder Training Mistakes !!!

Avoiding these common shoulder training mistakes will keep you injury free and on the road to building cannonball-sized delts!

#1: Going Very Heavy With Behind-the-Neck Presses

Going heavy with your presses isn’t a mistake. That’s how you build size and strength in your shoulders. But when you’re using max weights for very low reps, stick with presses in which you lower the bar to the front of your head. Amateur bodybuilder and sports-medicine doctor Guillermo Escalante, Dsc, CSCS warns: “When you lower the bar, the deltoids are lengthening to a fully stretched position, but they’re also at their weakest.

The highest risk of injury in any sport occurs when the shoulder is abducted and externally rotated. Loading up a huge amount of weight is just asking for a tear.” Although the joints of some younger bodybuilders may be more resilient, for many others the risk is real. Keep your weights moderate if you’re doing behind-the-neck presses.

#2: Straightening Your Arm on Lateral Raises

Lateral raises targeting the middle delt are done with a slight bend in the elbow. The problem arises when the elbow isn’t locked throughout the movement. Too often you see guys with a 90-degree bend at the bottom, but their arm straightens to 180 degrees at the top, especially when they do one arm at a time. Straightening the arm is called elbow extension, and the triceps — not the debts — is responsible for this action. You can’t open and close the elbow joint during execution. Keep it locked in a slightly bent position.

#3: Straightening Your Arm on Rear Delt Exercises

The same blunder involving elbow extension frequently makes its way over to rear delt exercises, most commonly bent-over lateral raises with dumbbells or cables. When you extend at the elbow, you turn a perfectly good rear-delt exercise into one for triceps. Again the key is to lock your arm in a slightly bent position for the duration of the set. If you’re not getting the hang of it, practice doing the reverse fly on the pec-deck machine, which requires you to maintain a slight bed for the entire exercise.

#4 Hands Too Close on Upright Rows

To target middle delts, your upper arms should travel out to your sides during upright rows. That’s not what happens, however, when you use a close grip. Your elbows are drawn forward as your shoulders are internally rotated. That movement isn’t kind to your shoulder joints. A much wider grip (hands about shoulder width apart) allows your elbows to kick out high and wide, perfect for targeting your middle delts. (The front delts get some work, too.) Even if you’re looking to add variety to your routine, skip the close-grip version.

#5: Neglecting Your Rotator-Cuff Muscles

Sure, you want big shoulders, and that means choosing exercises that target the front, middle and rear delts. However, a smaller group of four rotator cuff muscles also work in tandem to help stabilize your shoulder joint (and that includes during presses for the chest). As your delts grow stronger over time, and if you’re not also training your rotator-cuff muscles, a strength imbalance arises that makes the rotators much more susceptible to injury and chronic pain.

Doing specific rotator cuff work with extremely light dumbbells, cables and bands may not look impressive, but it’s a necessity for long-term pain-free training.

See How To Get Bigger Arms In Three Steps !

Let’s be honest for a second, when working ut, you obviously want to get bigger overall. However, the main thing that people like to have is big arms. Sometimes it seems like the arms are the last thing to grow when you workout consistently. Why is this? How come your chest and back grow at a much faster rate than you arms? In this article we are going to be going over three ways to make your arms bigger.

1-Stop doing isolation movements

If you are trying to focus on arm size, one of the first things you need to do is stop doing isolation movements such as curls and extensions. These focus only on one muscle group, we want to focus on the exercises that hit all the muscle groups. Examples of this include the bench press, dip, pull up, and push up.

2-Work your triceps more

When most people start to work out in order to get bigger arms, they seem to make their main focus their biceps. Don’t get me wrong, the bicep is a good looking muscle, but did you know that the tricep is actually 2/3 of your arm size? If you want to get massive arms you need to start focusing more on the triceps.

3-Don’t just do arm exercises

I know it might sound kind of weird if I tell you one of the best ways to get bigger arms is to work your whole body, but that is the truth. If you work your whole body you will produce more testosterone. The more testosterone you produce the bigger your arms will be.

9 Ways to Get Yourself to the Gym When You Really, Really Don’t Feel Like It

So you made a resolution to get to the gym more this year: whether it’s for spin class or for strength training or yoga, it can admittedly be hard to get out the door when the days are short, the temperatures are low, and the motivation is even lower. Trick yourself into getting fit with a few of our favorite psychological and physical hacks.

Find Down Times

Both at the gym and in your life. If you hate the New Year’s Resolution post-work crowd, set the alarm early and do the gym before work so you’re not tempted to bail the second there’s a giant line for the rowing machine. If time is always an issue, look for holes in your schedule: Are you waiting out in the car while the kids are at karate? See if there’s a gym near their studio. If you tend to stay at your desk, wasting your lunch hour, locate a gym close to the office. Small pockets of time are all you need to get in a good workout.

Be Ready to Grab and Go

Have a bag that lives in your car with the essentials: shorts, tank top, sports bra, shoes, socks, a towel, and some toiletries like dry shampoo, deodorant and quick-wipes for the workouts that you sneak in between meetings and school pickup. Never let this bag run empty—in fact, try to have two or even three bags (use old running shoes, or buy super cheap ones if needed) so that you can rotate them in and out of the house to avoid dirty laundry piling up, or a bag that’s empty except for toiletries.

Make the Gym Easy-Access

Set a route to and from work that passes the gym. Don’t have a way to make that happen? Drop your current membership and find a gym that’s along your daily commute, whether that means when you’re doing school drop-off or heading to a staff meeting. Convenience is everything when it comes to creating a new habit.

Force Yourself Into It

Create an environment that demands you get there. Drop your gear off in the gym locker on the way to work, or take it one step further and leave something you need in there as well, like your credit card, your car keys, if the gym is near your workplace, or your house keys so you can’t go home without stopping there again.

Just Go for Five Minutes

Lie to yourself. Promise to go just go for five minutes: one single set of planks or one set of leg presses. Chances are, once you’ve gotten to the gym and gotten into the workout groove, you’ll start to feel more excited about lifting. It’s like riding the trainer, or going on a ride in bad weather: the first couple minutes are always the worst.

Meet a Friend

Combine gym time with social time by meeting a friend for spin class or yoga and grabbing coffee afterwards. If your friend time means a workout, you’re arguably saving time (and likely calories, by skipping brunch in favor of a sweat session!).

Invest in a Trainer

If you’re, as behavioral expert Gretchen Rubin describes, an “Obliger,” you only stick to plans and goals that are motivated by other people. So by purchasing a package of classes or trainer sessions, you’re now holding yourself accountable to someone else, and you don’t want to let him or her down. Plus, when you prepay, you have money on the line. As an added incentive, working with a trainer can mean creating workouts and learning movements that are more targeted to your goals, so you might see progress faster than you would by going it alone.

Set Up a Bonus Plan

Design an “official” bonus system for yourself that rewards incremental and longterm success. So, for example, if you meet your three-times-a-week plan for the first week, maybe the reward is a new set of spin shoes. The next week, a massage. Set up your reward system ahead of time versus just keeping it ‘loose,’ so if you miss a class, you’re back to square one and that cool new jersey will have to wait.

Fitspire Yourself

After you have a great session and you’re checking yourself out in the mirror (you know you do this), snap a selfie and save it so you can look back and remind yourself that sometimes the idea of getting to the gym sucks, but the results are always worth it.

The 7 Best Supplements For Faster Muscle Gain !

Are you trying to build muscle, but not seeing results? Read on for the top muscle-building supplements for faster gains!

There is no shortage of supplements that claim to boost muscle gains, but truly elite physiques are built by hard training and serious nutrition first and foremost. Supplements are just the icing on the cake.

But when your training and nutrition are locked in, these four science-backed supplements can definitely help you get your new physique a little faster, boost the quality of your workouts, and help you recover. Those three things can definitely help you gain weight—the good kind!

Here’s everything you need to know


No supplement says “I’m a lifter” as much as the post-workout whey protein shake! And with good reason. Whey protein supplies the body with a high amount of protein and amino acids that help to jump-start the anabolic process.

Whey is most often consumed after a workout to increase protein synthesis and to improve muscle recovery and restoration, although as Nick Coker writes in the article “The Case for Pre-Workout Protein,” it can be equally effective when taken before training.


  • Fast digesting and more easily absorbed than other protein sources
  • Increased muscle mass, especially when taken post-workout
  • Improved appetite control, and greater feelings of fullness when dieting
  • Contains more leucine than any other protein source

Recommended Dose: 20-30 grams of whey protein at a time, preferably before or after a workout. You can also take it as a meal replacement or to boost your protein intake at other times. Supplemental protein should not be your primary protein source, though. You still need to get the majority of your protein from food.


Another category of muscle-building supplements that lifters and bodybuilders use to improve their results are branched-chained amino acids (BCAAs), or BCAAs. Of the 20 amino acids that make up protein, just three are referred to as BCAAs: leucine, isoleucine, and valine. These are the specific amino acids that have been shown to stimulate protein synthesis and help regulate protein metabolism.


  • Increased levels of muscle protein synthesis
  • Decreased levels of muscle damage during exercise
  • Decreased muscle soreness from exercise
  • Improved endurance during exercise

Recommended Dose: 3-6 grams before or during exercise. A ratio of two parts leucine to one part each of isoleucine and valine appears to be most beneficial. As Krissy Kendall, PhD, explains in “The Top 7 Supplements to Boost Endurance Performance,” BCAAs can be just as effective for endurance athletes like runners, rowers, and cyclists as they can be for lifters and bodybuilders.


Beta-alanine is a naturally occurring non-essential amino acid that comes into the body through foods that are rich in protein. The performance-enhancing aspect of beta-alanine (BA) is due to its ability to increase intra-muscular levels of carnosine. Increasing beta-alanine through supplementation may raise carnosine levels by over 60 percent in as quickly as four weeks.

This is significant because during high-intensity exercise, our bodies accumulate a large amount of hydrogen ions, which cause the blood pH to drop. This acidification can cause severe fatigue, decrease muscle performance, and shorten the time to muscular failure. What people chalk up to lactic acid is actually usually happening from hydrogen.

Beta-alanine is thought to “buffer” these ions, delaying the buildup in the blood and allowing you to knock out a few more reps, last longer in your workout, and increase your gains over the long term.


  • Delayed fatigue during intense training
  • Increased total training volume
  • Improved power production
  • Increased muscle building
  • Improved endurance during hard training
  • Increases effectiveness of creatine, and vice versa

Recommended Dose: 4-6 grams per day. Beta-alanine has to be taken regularly to be effective, so don’t trust your pre-workout to give you everything you need. Consider taking it in smaller doses throughout the day to reduce the harmless skin-tingling sensation that can accompany higher doses


Creatine is a naturally occurring substance within our muscle cells, and it is one of the primary sources of cellular energy. Whenever you blink your eyes, scratch your elbow, chew your food, or perform most other movements, it’s creatine—or rather, the creatine phosphate energy system—that’s powering you through it.

As a supplement, creatine has been popular since the 1990s, and has been the subject of hundreds of studies since then. It comes in numerous forms, but none have been shown conclusively to be as effective as the cheapest and most popular variety, creatine monohydrate.


  • Increased lean muscle mass, particularly with strength training
  • Improved muscular strength
  • Decreased muscle soreness and lower levels of exercise-induced inflammation
  • Improved blood flow during training
  • Improved performance during high-intensity training

Many athletes follow a “loading” protocol of around 25 grams a day for five days, but this isn’t essential. But as Ciaran Fairman notes in the article “Do I Need to Load With Creatine,” you can also get the same benefits with around 5 grams a day, potentially with none of the mild side effects of the loading protocol, which include stomach pain and water weight gain. The catch is that you have to take it consistently. Don’t skip it!

Recommended Dose: 5 grams, taken whenever works best for you. If it helps you remember, take half of your daily serving pre-workout, and the second half post-workout.


Pre-workout formulas usually include caffeine to help you perform at full throttle. In addition to getting you stoked to work out, caffeine can lower feelings of exertion, fatigue, and even post-workout soreness.

Pre-workout supplements help you train harder, keeping both your mind and body in the game for just a little longer. The caffeine jolt can make the difference between a workout that maintains muscle and one that builds muscle.


  • Improved motivation to work out
  • Decrease in perceived exertion
  • Delayed muscle fatigue
  • Increased endurance

Recommended Dose: In Shannon Clark’s article, “6 Ways To Get More Energized For Your Workouts”, Dr. Chris Lockwood recommends between 1.36 and 2.5 milligrams of caffeine per pound of bodyweight. That would be 200-375 milligrams for a 150-pound person. If that leaves you jittery, try less. Determine your tolerance and find the dose that works best for you.


L-Glutamine is another great bodybuilding supplement which can help you build muscle mass and recover faster. It is essentially an amino acid which is involved in your immune system’s response, which means it plays a vital role in how fast you can recover between your training sessions. The faster your recovery, the more times you can train, and the more muscle mass you can gain.

If your body’s glutamine reserves are running low, this translates into much slower recovery, which as we already mentioned means less frequent training sessions, and less training opportunities where you can set new personal records and ultimately less progress. This is what makes glutamine such an essential supplement. Even though you may ingest some glutamine from the foods comprising your high-protein diet, the amount you consume is very often not enough to meet the requirements of all the intense training sessions you’re doing. This is why supplementing with glutamine can help you tremendously. To get optimal results, you may start with taking 5 grams immediately after your workout and another 5 before you go to bed.


And last but not least, testosterone boosters. You most definitely have heard or read about these in many popular bodybuilding magazines or on the Internet and each one of them claims to have some unique benefits to offer. This is the product with which you need to be most careful as the majority of them are quite simply garbage and totally useless. The ones that are effective, however, can greatly increase your libido and increase overall testosterone levels.

When it comes to having the ability to actually increase total muscle tissue development, they may have some slight effect if they have some key compounds in them, but beyond that, there’s no guarantee that you’ll see a dramatic effect. The key compounds that we mentioned and that you’ll want to look out for are zinc, magnesium and vitamin B6.

It’s suggested that these three work in synergy to help increase testosterone levels. With that being said, you can just buy a ZMA product with the same three ingredients and see very similar results for just a fraction of the cost. Keep these supplements in mind and if you make wise choices you can buy products that will really help you out, but it is essential that you do some research first. There are simply too many companies out there that want to rob you out of your money and make a quick buck and will use any time of marketing to get you to buy their trash.


So, read every review you can find and always use common sense before you buy. This will help you to avoid the ones that will not deliver and buy the ones that will prove to be the best supplements for rapid muscle growth.

Best 3 Exercises You Need To Do To Develop Monstrous Delts

Nothing looks as cool as a pair of 3D delts bulging under your shirt like two cannonballs and you know it. Besides their aesthetic appeal, strong shoulders are vital for optimal performance and a well-rounded, impressive physique. But before you hit the gym for a heavy shoulder workout, it’s very important to get a basic insight of your delt’s anatomy.

This article will help you skyrocket your shoulder development by helping you understand the muscles you’re targeting and providing you with three great moves for maximum delt recruitment.

The anatomy

The shoulders are comprised of the relatively large deltoid muscles, which have three heads – anterior, medial and posterior – and the smaller rotator cuff muscle group, made up of the teres minor, infraspinatus, supraspinatus and subscapularis, which is responsible for supporting the ball and socket joint and assisting all overhead movements. The deltoid muscles are primarily responsible for arm abduction, i.e. moving the arm away from the body in the frontal plane of motion. The anterior head is mainly involved in shoulder abduction, for example during lateral raises, but it also works together with the subscapularis and lats to internally rotate the humerus bone.

But the most important thing you need to know is that the majority of muscle fibers are contained in the medial region, while the posterior region comes second. In other words, the majority of your delt’s mass will be concentrated in the medial and posterior heads. However, the all-time favorite delt exercise, the overhead press, primarily hits the anterior part of your delts, which makes it less than adequate for building huge delts, not to mention that the anterior head already gets more than enough stimulation from all pressing and fly movements you’ve been working your chest with.
So instead of performing endless sets of the overhead press, try these moves to stimulate optimal overall delt growth:

#1. Lateral cable raises

Suggested sets and reps:3 sets x 12-20 reps

The lateral raise is an excellent muscle builder on its own, but performing it with cables will allow you to place constant tension on the medial head of the delts that will result with better gains. To emphasize its effectiveness even further, make sure to bend your torso a bit forward while performing the movement.

#2. Incline dumbbell lateral raises

Suggested sets and reps: 4 sets x 12-15 reps

The main perk of this exercise is that it allows you to safely increase the load you’re working with, thereby enabling you to achieve maximum hypertrophy. Utilizing different angles and rep schemes will help you target the medial and posterior heads more effectively.

#3. Reverse machine flies

Suggested sets and reps: 4 sets x 10-15 reps

After exhausting your medial heads, it’s time to focus on the posterior region, and the reverse machine fly is the ultimate movement for that purpose. However, for better isolation of the posterior head, perform it in a slow and controlled manner and instead of going through the full range of motion, use half reps (stop at the point when your arms reach your side).

Twice-a-week Resistance/HIIT Routine Combo That Builds Muscle and Burns Fat

Most people think that it would suit their lifestyle to go to the gym 5 or 6 times per week, the way the popular fitness and bodybuilding programs in magazines prescribe, thinking it would give them the best results as fast as possible and build their ideal physique. But then life gets in the way and the majority start missing workout sessions and after some time simply stop going to the gym altogether.

A wise fitness coach once said that your workout routine should fit your lifestyle and not the other way around. If your current lifestyle does not allow you to go to the gym several times per week, then this twice-a-week resistance training and HIIT program will help you with your muscle building and fat loss goals.

 What constitutes a full-body training program?

A full-body training program consists of exercises targeting all the muscle groups in one workouts session, with the majority of exercises being compound exercises. Bodybuilding legends such as Reg Park, who was Arnold Schwarzenegger’s idol and Leroy Colbert have been the main advocates of full-body training programs over half-a-decade ago. It is quite unfortunate that this type of training has become increasingly neglected over the decades even though it’s one of the most effective types of training.

The benefits of using a full-body training program:

  1. Less time spent in the gym

Since a full-body training program will require you to go to the gym 2 or 3 times a week at most, it will leave you with a lot of free time to do other things. It will give you the time to fulfill other life obligations. Almost everyone can train in the gym twice at any time during the week without greatly disturbing his/her daily routine.

  1. Increased rate of muscle recovery

For some people, it can be very difficult to properly recover from workout sessions, even when they’re training very different muscle groups. Training this frequently will not allow them to use increasingly heavier weights and continue making progress over time. A full-body training program gives you lots of rest days and maximizes the recovery of every muscle group.

  1. Reduced CNS (Central Nervous System) fatigued

Each time you do a heavy training session where the majority of exercises are compound exercises, involving multiple muscle groups, you not only fatigue your muscle but also you CNS. Considering that you’ will be training every other day or after every two days using this program, CNS fatigue will be decreased significantly.

  1. Intensity remains the same

We’ve all had bad days in the gym where we weren’t feeling our best but gathered the will to still push through the workout. Everyone experiences days when the body is too fatigued and lacks the proper intensity. Since full-body training routines are time-flexible they allow for improved recovery, which leaves the intensity uncompromised. You are much more likely to feel more energized and able to lift weights with maximal intensity.  It’s worth noting that increasing the training intensity over time is essential for making muscle strength and hypertrophy progress.

  1. Burns more calories compared to standard training splits

Taking into consideration that you’ll be engaging your entire body in a single training session, you eventually end up burning more calories compared to using other training splits. The more compound exercises you perform, the greater the number of calories burned by your body.

The benefits of doing HIIT cardio:

  1. It burns a lot more calories in a shorter amount of time

There was a study done which concluded that doing HIIT cardio burns up to 25 to 30% more calories compared to other cardio activities such as sprinting, cycling or weight training.

  1. It keeps the metabolic rate elevated for several hours post-workout

After finishing a HIIT cardio session the body will still be burning calories because of the boost the metabolism gets. This happens because of a process called “Excess Post Oxygen Consumption” which occurs after you’ve gone through an intense physical activity.

  1. It supports muscle building

Compared to other types of cardio, HIIT is anabolic and can actually help you gain some muscle. However, the muscle mass gain is primarily in the muscles which are being used the most like the core and leg muscles.

  1. You don’t need any equipment

There are lots of ways in which you can do HIIT cardio. But you don’t need any fancy equipment in order to do it. It can be done in any outdoor environment.

The training plan:

Day 1: Workout A

Day 2: Rest

Day 3: HIIT cardio

Day 4: Rest

Day 5: Workout B

Day 6: Rest

Day 7: HIIT cardio

    Workout A:

  • Romanian deadlift – 4 sets of 8-12 reps
  • Leg press – 4 sets of 12 reps
  • Close-grip bench press – 4 sets of 12 reps
  • Seated cable rows – 4 sets of 8-12 reps
  • Seated Arnold press – 4 sets of 8-12 reps
  • Lat pull-downs – 4 sets of 12 reps
  • Dumbbell curls – 4 sets of 12 reps

    Workout B:

  • Squats 4 sets of 12 reps
  • Incline bench press 4 sets of 8-12 reps
  • Leg curls – 4 sets of 12 reps
  • Wide-grip Lat pull-downs – 4 sets of 12 reps
  • Seated pec deck – 4 sets of 8-12 reps
  • Single-hand cable rows – 4 sets of 12 reps
  • Rope face-pulls – 3 sets of 15 reps

HIIT cardio:

  • 20 jumping jacks
  • 10 burpees
  • 30 step-ups
  • 15 push-ups
  • 15 jump lunges (each leg)

Repeat this circuit at least 7 times with as little rest between rounds as possible. After finishing all 7 rounds do a bodyweight plank to failure.

5 Benefits of Dumbbell Training

Most health clubs and gyms offer rows of cardio equipment, aisles of weight-training machines, stacks of free weights and specific stretch areas to help members pursue their individual goals. When it comes to fitness equipment, there is no one “best” piece of equipment. Different types of equipment are purposefully designed to achieve specific fitness outcomes

For those with goals related to strength training, there are countless options for increasing lean muscle or adding strength. Choices include the traditional weight machines, barbells or dumbbells, as well as a wide variety of specialized equipment such as kettlebells, medicine balls, sandbags and even oversized tires. Some forms of resistance training equipment, such as barbells, are more effective for developing max strength, while weight-training machines can help increase muscle definition and lighter forms of resistance such as medicine balls and kettlebells can be useful for improving movement-specific power output. Dumbbells are often used for joint-isolation exercises such as biceps curls, chest flyes or shoulder raises. Using dumbbells for full-body, multiplanar movements, however, can provide a variety of different strength outcomes. It also offers many benefits for cardiorespiratory fitness and flexibility. To help you select the best equipment for your needs, here are five benefits of using dumbbells

More balance

Training with dumbbells requires more balance than with barbells or machines. Most of us are unsymmetrical in strength. One arm or one leg tend to be stronger than the one on the other side. With barbell, the stronger arm cannot assist the weaker arm when you train with dumbbells. So when training with dumbbells, you have to use the resistance that the weaker arm can handle. Training with dumbbells will prevent the imbalance of strength and muscle development. Also enhance athletic performance, a significant consideration in fitness programs

Unilateral training

One huge benefit of training with dumbbells is that you can train one limb at a time. This can emphasize greater movement specificity in the training programs of athletes and greater program variety for bodybuilders. By training for one limb, you can improve the strength and muscle mass of a limb without effecting the other. Definitely helps in case you have an imbalance of development

More stability

Dumbbell training requires more muscular control than barbells. You can check it yourself when comparing dumbbell benchpress with barbell benchpress. So in order to train with dumbbells, you will need to recruit more stabilizing muscles thus enhancing joint stability and hypertrophy and kinesthetic awareness

More safety

Some exercises can be done safer with a pair of dumbbells than a barbell. When performing certain types of leg exercises like step-ups or lunge, it is usually much easier and safer to hold a paid of dumbbells in your hands rather than a barbell on your beck. If you lose your balance, you just need to drop the dumbbells from your hands instead of letting the barbell slide off your back


Both dumbbells and barbells are equally effective in general for your training goal, but in some specific situations one type of exercise may be a little more beneficial for you than the other. So the best advice for you is to combine both dumbbell training and barbell training into your work out program and get the most out of both types of training

30-Day Sit-ups, Squats And Crunches Challenge

Taking up a 30-day fitness challenge is a great way to boost your regular routine and force even the most stubborn layers of body fat melt. As we all know, in order to get the best results possible, our bodies need to be surprised once in a while with a complete change in routine and intensity. And since fat burning can be most troublesome in the stomach, thigh and butt area for a lot of people, in this article we’d like to offer you the ideal challenge that will strengthen your core muscles and snap your lower body into shape in no time!

Sculpt a firm and lean body with the 30-day Core Challenge

The exercises:

#1. Sit-ups

Sit-ups work your abs like no other exercise. To perform them, lie flat on your back with knees slightly bent and lock your hands behind your head. While breathing out, lift your upper body until it creates a V-shape with your thighs. Hold for a second, then lower yourself back down.


The squat is the king of bodyweight exercises for a good reason – it literally hits every major muscle in your body, while helping you build a strong core and powerful legs. To perform it properly, stand with your feet shoulder width apart. First flex your knees and hips, then start sitting back with the hips while maintaining the back neutral. Continue lowering your body down until your thighs become parallel (or below parallel) to the floor. Keep your back straight and your head and chest up all throughout the movement.

#3. Crunches

Crunches are great for targeting the abs, obliques, hip flexors, glutes and thighs. To perform crunches, lie flat on your back with your knees bent at a 90-degree angle and feet flat on the ground. Place your hands on either side of your head without locking your fingers and keep the elbows in. As you exhale, squeeze your abdominal muscles and raise your shoulders off the ground while keeping your lower back on the floor. Hold the top position for a moment, concentrating on the contraction in the abs, then slowly return to the starting position.

The routine:

 DAY 1 10 10 25
 DAY 2 20 15 30
 DAY 3 05 20 35
 DAY 4 10 25 40
 DAY 5 05 10 30
 DAY 6 15 30 50
 DAY 7 20 35 55
 DAY 8 30 40 60
DAY 10 10 10 25
DAY 11 40 50 65
DAY 12 45 60 70
DAY 13 05 05 05
DAY 14 10 10 10
DAY 15 20 30 20
DAY 16 25 30 45
DAY 17 40 50 70
DAY 19 05 05 05
DAY 20 10 10 25
DAY 21 20 15 35
DAY 22 20 25 55
DAY 23 10 40 55
DAY 24 10 50 65
DAY 25 15 60 65
DAY 26 20 70 85
DAY 28 05 05 05
DAY 29 10 10 25
DAY 30 20 15 35

No matter if you’re a couch potato or a regular gym-goer, taking up this 30-day challenge will help you get leaner and stronger without any need for additional equipment or boring, lengthy workouts, so don’t hesitate and begin right now!

7 Natural Testosterone Boosters Tips to Grow Muscle Fast

In case you want to grow muscle fast, natural testosterone boosters is the vital component. Simply put, testosterone, an essential muscle building hormone, represents a huge role in establishing the amount of muscle increase the body can in fact accomplish.

Listed here is a smaller sample of the many amazing benefits that using natural testosterone boosters will bring:

– A visible rise in power and muscular size.
– Lowered body fat.
– Elevated sexual drive.
– A marked improvement in your moods.

Outlined in this article, you’ll learn 7 ways in which you can naturally boost your testosterone levels, which will help you grow muscle fast and reap every one of its positive advantages. Though these tips won’t supply you with “steroid-like” muscle gains, they can certainly give you the possibility to grow muscle fast.

1) Make compound exercises the basis of your workouts.

Included are the fundamental exercise movements like dead lifts, squats, bench presses, for starters. They’re natural testosterone boosters. Your body will likely be pressured to increase its production of testosterone since these exercise movements will put your muscles under significant stress at the gym.

2) You need to give 100% intensity and effort at the gym.

The only way to notice real muscle gain will be to push yourself to the maximum at the gym. Bear in mind, if you put your self through higher muscular stress at the health club, your whole body will certainly create much more testosterone.

3) Your thighs and legs needs to be pushed as hard.

It’s an undeniable fact that intense leg training exercises is natural testosterone boosters assisting you to grow muscle fast. It is partially due to the testosterone surge that leg training causes.

4) Restrict your soy consumption.

Whenever you eat soy proteins, you are upping your body’s level of estrogen (the female hormone); this has a negative impact on testosterone levels.

5) Moderate your alcohol consumption.

Moderation is paramount when it comes to alcohol consumption as it has a bad impact on testosterone levels, thus keep your “binge drinking” nights to a bare minimum.

6) Bump the stress downward a notch.

Whenever you’re excessively stressed, your body creates cortisol, a highly catabolic hormone that seriously reduces your natural testosterone boosters and your ability to grow muscle fast.

7) Make sure you get enough sleep every single night.

Should you lose out on adequate sleep, the body acts by simply generating more cortisol, that lowers your testosterone levels.

Use these guidelines in a consistent fashion and you should see a significant betterment in your body’s natural testosterone boosters and to grow muscle fast.