When you’re planning a back workout, you’re probably envisioning the various weights and machines you’ll need to get the job done. From lat pulldowns to dumbbell rows, many back staples will require you to move around some serious poundage—so it’s not a surprise if you’re thinking you have to hit a fully-stocked gym to get that elusive rear pump.

That doesn’t always have to be the case. You can also put your back to work without touching a single dumbbell, barbell, or kettle bell—all you need is your body weight.

Superman

• Lie with your chest down on the floor, reaching your arms straight out in front of you (as if you were Superman mid-flight).
• Squeeze your glutes and lower back to raise your arms, legs, and the top of your chest off the floor.
• Hold for a count, then slowly return to the starting position. Don’t drop your arms or legs.

Y Superman

• Lie with your chest down on the floor, reaching your arms out in front of you to form a ‘Y’ shape.
• Squeeze your glutes and lower back to raise your arms and the top of your chest off the floor.
• Hold for a count, then slowly return to the starting position. Don’t drop your arms or legs.

W Superman

• Lie with your chest down on the floor. Put your palms on the ground on either side of your chest in line with your head.
• Squeeze your glutes and lower back to raise your arms and the top of your chest off the floor. Be sure to squeeze your upper back so that your arms form what looks like a ‘W’ shape when you lift them.
• Hold for a count, then slowly return to the starting position. Don’t drop your arms or legs.

T Superman

• Lie with your chest down on the floor. Extend your arms out on the ground on either side of your chest to form a ‘T’ shape.
• Squeeze your glutes and lower back to raise your arms and the top of your chest off the floor. Be sure to squeeze your upper back to lift your arms as well.
• Hold for a count, then slowly return to the starting position. Don’t drop your arms or legs.

Pullup Superman

• Put your palms on the ground on either side of your chest in line with your head.
• Squeeze your glutes and lower back to raise your arms and the top of your chest off the floor. Your arms should form a ‘W’ shape.
• Mimic a pullup motion by extending your arms straight out, then squeezing your back to pull them back to your chest. Extend your arms out again to count 1 rep.
• After you perform the allotted reps, slowly return to the starting position. Don’t drop your arms or legs.

Dead Stop to Superman

• Start in a pushup/plank position. Squeeze your glutes and core to keep your spine straight.
• Bend your elbows to lower your chest down to the ground. This is the stop part of the exercise.
• Lift your hands off the ground, then extend your arms straight out in front of you, squeezing your back at the top of the movement.
• Retract your arms back to the starting position, then push yourself back up.

THANK YOU

It’s safe to say that “man boobs” typically aren’t desired by most men. The not-so-endearing term refers to an excessive amount of fat or lack of muscle tone around the chest area.

(Note: this differs from gynecomastia, a hormone-induced medical condition characterized by the presence of actual breast tissue in men.)

In the case of gynecomastia, the condition usually presents itself during male puberty as hormones fluctuate. According to a study published by Glenn Braunstein, M.D., this condition can happen to up to 70% of boys. Fortunately, it tends to resolve itself, usually within two years of starting puberty.

But hope is not lost if you’re looking to tighten, tone, and rid yourself of these pesky pockets of fat.

The number one way to get rid of man boobs is to shed fat. Unless you have gynecomastia, a medical condition that causes enlarged male breasts due to a hormonal imbalance, the cause of the jiggling in your chest area is excess body fat and lack of muscle.

For some men, it doesn’t go away, or it presents itself later in life. In addition to the hormone rollercoaster that occurs during puberty, which can result in elevated estrogen levels, other factors may also be at play. Taking drugs like testosterone can also cause gynecomastia.

Even though you can’t spot-reduce fat, you can still use targeted exercises to build up muscle in an area with a fitness app like Aaptiv. A solid cardio routine will help take care of that extra fat.

You already know that a balanced diet and well-rounded exercise routine is going to help you lose weight and shed the unwanted flab. If you’re targeting a specific area, though, you’ll need to give that body part some extra TLC. We put together a list of the most effective exercises you can do to tone up those man boobs once and for all. Here, top trainers share their best-kept secrets for targeting man boobs. Yes, really.

Push-ups

This may be an oldie, but it’s a goodie that fitness pros still stand by. “Push-ups are one of the best ways to get a great chest and core workout without using weights, so [they] can be done anywhere—plus there are no excuses not to do them!”.

“Fully align yourself in the plank position. Then touch your chest to the ground while keeping your elbows tucked in close to your body. Forcefully push yourself away from the ground to the start position.”

He recommends repeating this for ten to 15 reps to increase growth hormone by 500+%.

You don’t need any equipment or a gym membership to do push-ups, and they give you an incredible workout. In addition to building up your chest muscles, Yujin Lim, a physiologist at Optimal Health Exercise and Physiology, says that you’ll also see benefits in your triceps, shoulders, and core.

The key to push-ups is proper form.

1. Maintain a straight torso, separate your legs slightly, and place your hands parallel to your shoulders.
2. With half-bent arms, lower yourself until your chest is barely off the ground.
3. Return to the starting position.
4. Aim for three to four sets of 10 to 20 reps each.

If you want some extra encouragement when you grind out those push-ups, use the Aaptiv app. You’ll have a trainer in your ear and upbeat music to motivate you to complete every rep.

Plank to Push-Up

If you’re looking to build upper-body strength and core endurance, few floor exercises are better than this one.

“Start in a front plank position [with your forearms on the floor]. Your nose [should be] in line with your hands and your elbows bent at 90 degrees,” he says. Be sure to engage your abdominals and squeeze your glutes.

If you have a mirror nearby, check your body alignment. You should be flat and parallel to the floor. Don’t let your hips or back sag and avoid putting an arch in your back. In theory, someone should be able to put a glass of water (or a martini) on your back without it spilling.

“While maintaining a perfect position from head to toe, come up to your hands in a high plank position.” You should be placing your right hand on the floor under your left shoulder. Do the same with the left. Pause for a moment in push-up position to check your alignment. Continue pushing up and lowering back down on your elbows. He recommends three sets of 30 seconds each for beginners. Alternate your starting hand after each exercise. For example, if you came up first on your right hand on the first rep, make sure to come up on your left hand on the next rep.

For an extra burn, do one push-up between the Plank to Push-Up exercise.

Standing Cable Fly

Cables provide a natural resistance and allow you to target the entire chest area, building strength, and burning fat.

Though this move specifically targets your pec muscles, it’s great for burning fat all over your body, especially your core.

“The setup is easy, and it’s one of those moves that you instantly feel burning in your chest,” Boudro says. He recommends performing this move in front of a mirror. “Set up resistance bands or a cable fly machine with the handles low and near the ground.

Grab the handles in a staggered athletic stance. Make sure you are far enough away from the rig or machine that you are using, and there is tension on the cables (or bands),” he says.

“Start with your palms facing out. Bring your hands toward the center of your chest (sternum), squeeze for two seconds, then slowly bring your hands back down to your sides.” Repeat for three sets of ten reps each.

This exercise is commonly done incorrectly at the gym, and it can result in under-developed pecs and over-developed anterior deltoids. If you’re trying to move too much weight, it can result in improper form that targets the wrong muscle group.

To make sure you’re working the right muscle group, follow these three pro tips:

1. Roll your shoulders back and down. This position automatically tightens the muscles at the outer edge of your chest instead of your shoulders.
2. Squeeze your chest and lats during the exercise to feel those muscles working. As you pull the handles toward your chest, you should feel that your chest muscles are doing most of the work.
3. As with any exercise, the act of shortening and lengthening the muscle is what causes it to build. Your goal should be to shorten the muscle as much as possible by brining your handles all the way together. If you are using too much weight, you won’t be able to get the full range of motion.

Bench Press

Sunny from My Bollywood Body trains serious bodybuilders, and he highly recommends the bench press to shred the man boobs.

The bench press is one of the most classic chest workouts in fitness. It’s a trusty move for building strength, burning fat, and getting that extra little cut in your pec muscles, Boudro says.

His preference is a slight twist on the regular dumbbell bench press, called the winding dumbbell bench press.

“First, set up like you would for a normal dumbbell bench press, with your hands turned upside down (palms up) and … nearly touching your chest,” he says.

“Press your hands toward the ceiling. As you press up, simultaneously turn your wrists over (palms down).” Bring the dumbbells down slowly, and then come back to the start position. He suggests three sets of ten reps each.

Just like any exercise, make sure you maintain control and use slow, deliberate movements. As you lower the weights after each rep, stretch the chest open, and then squeeze the muscles when you raise the weights back to the top.

Another way to squeeze more out of this exercise is to do a drop set at the end. For example, if you do three sets of ten reps with 145 pounds, do a fourth set at 95 pounds. Joe Baur, a certified personal trainer, says that drop sets work to increase muscle size and endurance. Even though your muscles are fatigued after three sets, by forcing them to work just a little bit harder (but with a lighter weight), you squeeze every last bit of effort out of them.

If you do drop sets, we recommend them for only once exercise per workout. It’s easy to overboard with drop sets, and they will shock your muscles.

Sprints

Getting rid of man boobs isn’t just about lifting weights. There should be a cardio, fat-burning element to your routine as well. Celebrity trainer, Thomas DeLauer, recommends HIIT (High-Intensity Interval Training) as a way to accelerate fat loss and turn your body into a fat-burning machine.

There’s a reason most sprinters, not just joggers, are typically well-cut and toned. Sprinting utilizes serious muscle from both your upper and lower body.

To make sprinting work for your fitness goals—i.e., losing your man boobs—Ryan recommends aiming for a strong finish of six to ten 45-second to one-minute sprints on the treadmill or 100- to 200-meter sprints at the track or football field.

“Minimal rest of one to two-minutes max between each rep will keep your heart rate up as well,” he says. “Your effort should be 90 percent or more.”

Reverse Cable Pulls

“One of the big mistakes guys make when trying to get a better-looking chest is that they only work the chest,” Ryan says. Just like you need to have a strong core to have a healthy back, you also need to get your back muscles in shape to get the maximum benefit from a chest workout.

“By working your back muscles, you will help naturally ‘pull up’ your chest and back—think good posture here. [This] effectively negates the effects of loose skin and gravity pulling down on your pecs.”

From a bent-over position with your weight in your heels, start by facing the cable machine with the handles at the lowest point to the floor, he instructs.

Grab the left handle with an underhand grip with your right hand. Do the same with your left hand on the right handle.

“Do a back fist punch style of reverse pull with power, hold for a split second at full contraction, and then slowly lower back to the beginning position below the chest,” Ryan says.

He recommends repeating this for three to four sets of 12-15 reps each, working with light to moderate loads, concentrating mainly on form, and fully engaging the upper-back muscles. “You will be surprised at how hard this move actually is when done right.”

An added benefit of this exercise is that strengthens the muscles that help you do pull-ups. So, not only do you get to improve your chest, but you could end up improving your pull-up game!

Time to get started on toning those man boobs into oblivion!

If you’re looking for more guidance on toning up those man boobs, check out the strength training section of Aaptiv. You’ll find upper body and chest-specific workouts that will help you build muscle in your chest, stat.

We understand if you can’t make it to the gym on certain days. But that’s still no excuse to skip your workout altogether.

And while CrossFit workouts are known for incorporating lots of equipment, you can do plenty of CrossFit workouts—fast-paced, calorie-burning, and compact—right in your home or hotel room.

Here, Alex Singh shares 10 brutal CrossFit workouts you can do wherever, so you always have some workout inspiration when you can’t get out of the house.  All you need is a pullup bar, and plenty of willpower.

Workout 1: 6-round Body weight

Do 6 rounds of:

• 10 Pushups
• 15 V-Ups
• 20 Jumping Air Squat

“Hit this workout hard and as fast as you can, It’s going to be a fight.”

Workout 2: 16-minute

In 16 minutes, do as many rounds as possible (AMRAP) of:

• 10 Burpees
• 10 Pullups
• 20 Lunges
• 20 Situps

“This will be a grind. Have a good solid warm up, then get right into it”.

Workout 3: 20-minute

This workout follows an every-minute-on-the-minute (EMOM) pattern. Do the prescribed exercises at the start of each minute, and then rest for the remainder of each minute. Do this pattern five times, for 20 total minutes.

• Minute 1: 15 Pushups
• Minute 2: 10 Pullups
• Minute 3: 15 Situps
• Minute 4: 20 Lunges

“Work hard to hit that goal in the minute and enjoy the rest until the next!”.

Workout 4: Ten to One

This workout uses an ascending/descending rep scheme. On your first “round,” you’ll do 10 burpees and 1 pullup. The next round, you’ll do 9 burpees and 2 pullups, and so on until you finish at 10 pullups and 1 burpee.

• Burpees: 10-9-8-7-6-5-4-3-2-1
• Pullups: 1-2-3-4-5-6-7-8-9-10

Try to rest as little as possible between rounds.

Workout 5: 10 rounds of 20

Do 10 rounds of the following:

• 20 Mountain Climbers
• 20 Situps
• 20 Air squats
• 20 Lunges

“Who doesn’t want a core and leg burner?” says. “This will have you sweating and your legs burning.”

Workout 6: Murph

“Murph,” a Memorial Day staple at American CrossFit boxes and easily one of the most grueling CrossFit WODs imagineable, can easily be done anywhere with a pullup bar.

• 1-mile Run
• 100 Pullups
• 200 Pushups
• 300 Air Squat
• 1-mile Run

You may break up the pullups, pushups, and air squats as you see fit. Many CrossFitters do it in segments of 5 pullups, 10 pushups, and 15 squats. Another option is 5 pullups, 5 pushups, 15 squats, and 5 pushups.

Professional CrossFitters will do this workout with a 20-lb weight vest, but that’s optional (and probably discouraged for anyone doing this workout for the first time). Here’s a primer on the top 10 tactics to survive Murph.

“[This is] the best CrossFit classic”.

Workout 7: 7-minute AMRAP

In seven minutes, do as many rounds as possible of the following:

• 10 Lunges
• 10 Mountain Climbers
• 10 Pushups

“Enjoy the rest and hit the AMRAPs hard and fast,”.

Workout 8: 16-minute Upper-Body AMRAP

In 16 minutes, do as many rounds as possible (AMRAP) of:

• 8 Burpees
• 8 Pushups
• 16 Pullups
• 16 Hanging Knee Tucks or Situps

“It’s going to be an upper-body killer,”.

Workout 9: Full-throttle AMRAP

In 20 minutes, do as many rounds as possible (AMRAP) of:

• 21 Jumping Air Squats
• 15 Pushups
• 9 Burpee Pullups (Grab the pullup bar at the top of the burpee jump and finish the pullup.)

“Watch—those air squats will catch up on you,”.

Workout 10: High-rep Bodyweight Classic

Do eight rounds of the following:

• 10 Pushups
• 10 Air Squats
• 10 Burpees
• 10 Air Squats

Rest as little as possible between rounds. “High reps equal a great aerobic workout”.

“Follow this schedule once in a week”.

Thank You

Advanced bodybuilder workout suited to advanced lifters with at least one year of lifting experience. Step up your training and re-ignite big gains!

Workout Summary

Main Goal : Build Muscle.

Workout Type: Split Training.

Level: Advanced Program.

Duration: 12 weeks.

Days Per Week: 5.

Time Per Workout: 45-60 minutes.

Equipment Required: Barbell, Body weight, Cables, Dumbbells, Exercise Ball, Machines.

Target: Gender Male & Female.

Workout Description

Advanced bodybuilder workout suited to advanced lifters with at least 1 years lifting experience. Are you looking to step your training up a notch and pack on some serious muscle? Then this workout is for you.

This advanced bodybuilder workout is designed to destroy each muscle group once a week over 5 days! Monday you will hit shoulders, Tuesday for arms, Wednesday for legs, Thursday for back and Friday for Chest. To look after the mid-section you will be doing 1 abdominal exercise at the end of each daily workout.

To get the maximum results from this workout you will need to vary it up a bit. The best way to do this is by super setting the exercises. You should super set a compound and isolation exercise each day, every 3rd week. That should keep your muscles guessing. Use this advanced bodybuilder workout for 8-12 weeks then change it up.

Shoulders and Abs

Shoulders

Exercise	Sets	Reps
Military Press	4	8-10
Barbell Front Raise	3	10
Upright Row	4	8
Dumbbell Lateral Raise	4	8
Dumbbell Reverse Fly	3	10

Abs

Exercise	Sets	Reps
Decline Sit Ups	3	MAX

Notes

Dumbbell lateral raises can be supersetted with upright rows. Hold a weight plate on your chest for decline situps if bodyweight is not challenging enough.

Arms and Abs
Arms
Exercise,Biceps	Sets	Reps
Standing Barbell Curl	4	8
Preacher Curls	4	8
Cable Curl	4	8
Triceps
Close Grip Bench Press	4	6
Tricep Dip	3	10+ (MAX)
Lying Tricep Extension (skull crusher)	4	8-10
Forearms
Barbell Wrist Curl	3	10
Abs
Exercise	Sets	Reps
Hanging Leg Raise	3	MAX
Notes
None

Legs and Abs
Quads/Hamstrings/Glutes
Exercise	Sets	Reps
Squat	5	5-7
45 Degree Leg Press	4	10
Leg Extension	4	8-10
Leg Curl	4	8-10
Calves
Exercise	Sets	Reps
Seated calf Raise	4	12-15
45 Degree Calf Press	4	10-12
Abs
Hover	3	As long as poss
Notes
Seated Calf Raise: You can do 15 bodyweight standing calf raises immediately after to add intensity.

Friday – Chest and Abs
Chest
Exercise	Sets	Reps
Barbell Bench Press	5	6-10
Incline Bench Press	4	8
Chest Dip	4	8
Dumbbell Flys	4	10-12
Abs
Exercise	Sets	Reps
Exercise Ball Crunch	3	20
Notes
Barbell Bench can be supersetted with Incline Dumbbell Flys. Dumbbell Flys: You can do these on either flat bench of incline depending on what part of the chest you want to hit.

Back and Abs
Back
Exercise	Sets	Reps
Wide Grip Pull Up	5	8-10
Lat Pull Down	4	10
Seated Row	4	10
One Arm Dumbbell Row	3	8
Abs
Exercise	Sets	Reps
Decline Abdominal Reach	3	MAX
Notes
Lat pull downs can be supersetted with seated row to add intensity.

Saturday and Sunday – rest days

Thank you.

follow this schedule to 4 weeks.

Hello guys,

Triceps

• Rope Triceps Press-Downs 4*15/12/10/8 (do two warm-up sets to increase blood flow. Working sets: 4 sets of 10-12 reps. Stretch between sets.)

·        Incline Barbell Triceps Extensions 4*15/12/10/8.

Biceps

·        Close-Grip Ez-Bar Curls 4*15/12/10/8.

·        Alternating Dumbbell Hammer Curls 4*15/12/10/8.

·        Kneeling High-Pulley Cable Curls 4*15/12/10/8.

• Super set Incline Push-Ups/Close-Grip 90-Degree Biceps Isometric Hold Working Sets (Go to failure Forget counting reps and sets—take things to the next level and push to failure! Finish your workout strong with as many push-ups as possible, then super set them with a 90-degree isometric hold. Hold that curl as long as you can, then go back to doing close-grip push-ups. Alternate until your biceps and triceps are completely shut down.)

 

Follow this schedule

Thank you

Hello guys

Before you get started with the exercises, you should always warmup. Get a solid 10-minute warm-up to prep your body for the workout blast. Here’s what you should do.

• Head tilts – 1 set of 10 reps
• Neck turns – 1 set of 10 reps
• Arm circles – 1 set of 10 reps
• Wrist circles – 1 set of 10 reps
• Shoulder circles – 1 set of 10 reps
• Waist circles – 1 set of 10 reps
• Side lunges – 1 set of 10 reps
• Calf raises – 2 sets of 10 reps
• Jumping jack– 2 sets of 20 reps
• Spot jogging – 3 minutes
• Standing upper body twist – 1 set of 10 reps
• Standing alternate toe touch – 1 set of 15 reps
• Standing side crunches – 1 set of 10 reps
• Ankle circles – 1 set of 10 reps

Now start with exercises

• Bent Over Row 4*15/12/10/8.

·        One Arm Dumbbell Row 4*15/12/10/8.

·        Bent Over Rear Delts Raises 4*15/12/10/8.

·        Wide Grip Lat Pull down 4*15/12/10/8.

·        Underhand Cable Pull down 4*15/12/10/8.

·        Seated Cable Row 4*15/12/10/8

·        Lying Lat Pullover 4*15/12/10/8.

Follow this schedule to 4 weeks

Thank you

 

Hello guys

The first step to getting rid of excess chest fat is to understand how fat loss works overall. There’s no way to target chest fat without dropping fat from the rest of your body. The “Forbes equation” states that for you to lose one pound of fat, you need to burn 3500 calories  through exercise or dietary restriction. Since most people consume between 1,800 and 3,000 calories per day, the goal should be to operate at a small calorie deficit each day. For example, you should try using between 500 to 800 more calories per day than you consume. At a 500-calorie deficit each day, you would be able to theoretically lose one pound per week. If you kept it up, you could lose 10 pounds in 10 weeks. People with the most success at losing weight and keeping it off lose weight slowly but steadily and adopt a healthy lifestyle instead of using crash diets.

In chest work out you should focus on weight, repetition, and on cardio.

So here we go.

• Pushups 5set (as much as you can do but try to do more pushups because pushups increase the blood flow in your chest)
• Bench press 4*15(in fat loss you should take lite weight and do more repetitions)
• Cable cross 4*15.
• Pull over4*15/12/10/8.

At last do cardio

• stair-stepper
• running outside at a moderate pace
• jumping rope
• biking

6:30 AM	Cucumber Detox Water(1 glass)
8:00 AM	Oats Porridge in Skimmed Milk(1 bowl) Mixed Nuts(25 grams)
12:00 PM	Skimmed Milk Paneer (100 grams)
2:00 PM	Mixed Vegetable Salad(1 bowl)
2:10 PM	Peas(1 bowl) vegetable (1 bowl) Roti (1 roti/chapati)
4:00 PM	Cut Fruits(1 cup)Buttermilk(1 glass)
5:30 PM	Tea with Less Sugar and Milk(1 teacup)
8:50 PM	Mixed Vegetable Salad(1 katori)
9:00 PM	Peas (1 bowl) gourd vege(1 bowl)  1chapati

All vegetables are good in health so per your choice you can select vegetable and Peas

Follow this diet plan and workout plan for 4 weeks.

Thank you

Hello guys

Shoulder is one of the largest and most complex joint int the body. The shoulder joint is formed where the homers (upper arm bone) fits in to the scapula (shoulder blade), like a ball and socket.

We have three parts in shoulder which is rear head, dealt, collar, back head to train all these head and part we need to do exercise. So, we need to warm our shoulder by rotating the shoulder in clock and anti-clock wise after the warmup we can go for further exercise.

• Barbell seated front press 4*15/12/10/8.
• Barbell seated back press 4*15/12/10/8.
• Seated dumbbell presses 4*15/12/10/8.
• Side lateral 4*15/12/10/8.
• Front raise 4*15/12/10/8.
• Dumbbell shrugs 4*15/12/10/8(try to lift heavy in shrugs and always contract and stretch the muscles).

Follow this schedule for 4 weeks

Follow the same diet chart.

Thank you