work out postures

Chest Exercises
                                                                        

( a ) Bench Press Posture
                                                                                                                  
lay your body straight on the bench....
make a position shown in the posture (your hand should be in horizontal position straight to the shoulder)                                                                                                            

and then push the dumbbell upward slowly ...

and then come back to the original position slowly...........


(b) Bench Press Posture

          

this is the same muscle exercise shown above but instead of doing
it with the dumbbell we r using the straight rod.

we have to do it in the same manner...........
push the rod upward slowly and then come back to the original position .

work out schedule [ professional ]

This schedule is very strict and we have to do it when our muscle is developed. and you become used to of doing the exercise for continuous 90 minutes and when your muscle mass is increased and stamina is so much increased that you become able do this work out ......

Day 1st. [Chest & Shoulder]

1 : Bench Press 3

2 : Incline Dumbbell Press 3

3 : Decline Press 3

4 : Peck Deck 2

5 : Push up 2

6 : Shoulder Press Front 3 sets

7 : Dumbbell Side Raise 3

8 : Up Right Row 3

Day 2nd [Back & Abdomen]

1 Chin ups wide 3

2 Pulley Lats Down Front 3

3 One Hand Side Dumbbell 3

4 Ground Pulley 3

5 Reverse Pulley 3

6 Sit ups 3

7 Leg Raise 3

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body building schedule (begineers should follow this one)

body building schedule (begineers can maintain there bodies)   

This is a special work out schedule for the begineers......   beginners can follow this schedule and maintain there bodies......  This schedule is very special one for all those who want to maintain there bodies (converting there bodies to a very good physique from a odd figure)

Day 1st. [Chest]

1 : Bench Press 3 

2 : Incline Dumbbell Press 3

3 : Dicline Press 3

4 : Peck Deck 2

5 : Push up 2

Day 2nd [Shoulder]

1 : Shoulder Press Front 3 sets

2 : Dumbell Side Raise 3

3 : Up Right Row 3

Day 3rd [Back & abdomen]

1 Chin ups wide 3

2 Pulley Lats Down Front 3

3 One Hand Side Dumbbell 3

4 Ground Pulley 3

5 Reverse Pulley 3

6 Sit ups 3

7 Leg Raise 3

Day 4th [Biceps & Triceps]

1 Barbell Curl 3

2 Preacher Curl 3

3 Dumbbell Hammer Curl 3

4 Triceps Ext. 3

5 Overhead Ext. 3

6 Dips Between Bench 3

7 Four Arm Ext. 3

Day 5th [Thigh]

1 Squat 3

2 Leg Press 2

3 Leg Ext. 3

4 Leg Curl 3

5 Seated Calf 4

6 Sit Ups 3

7 Leg Raise 3

Day 6th [ Chest ]

1 Incline Press 3

2 Db Bench Press 3

3 Standing Dips 3

4 Peck Deck 2

5 Push ups 2

Day 7th [Shoulder]

1 Shoulder Press Back 3

2 Db Front Raise 2

3 Barbell Shrug 3

Day 8th [Back and abdomen]

1 Chin ups Close 3

2 Ground Pulley 3

3 Reverse Pulley 3

4 One Hand Side Db 3

5 Pulley Lats Wide 3

6 Sit ups 3

7 Leg Raise 3

Day 9th [Biceps & Triceps]

1 triceps extension 3

2 over-head extension 3

3 Dips between bench 3

4 Barbell curl 3

5 Preacher curl 2

6 Dumbbell hammer curl 3

7 Fore arm extension 3

Day 10th [Thigh]

and then follow the same schedule afterwards......

Note: In the above schedule the front numbering is for the place of the set and the later one is for the no of times we have to do that very set. ( each set consists of 10 repetitions).