Triceps workout plan for Beginners to increase muscle size

Hello guys

The triceps, also triceps brachii (Latin for “three headed muscle of the arm”), is a large muscle on the back of the upper limb of many vertebrates. It is the muscle principally responsible for extension of the elbow joint (straightening of the arm).

As always, I said warm your body before any exercise. So, you need to warm your triceps by pully push down and rope push down and do close grip pushups. At the end there were some pictures of exercise.

Triceps pully pushdown 4*15/12/10/8.
Skull crusher 4*15/12/10/8.
One arms dumbbell extension 4*15/12/10/8.
Both hand dumbbell extension 4*15/12/10/8.
Dumbbell wrist curls 4*10.

Follow this schedule and follow the diet plan which I have given in chest workout.

Make sure your position and movement are correct

Thank you

Biceps Workout plan for beginners to increase muscle size

Hello guys

Biceps is a muscle on the front part of the upper arm. The biceps includes a “short head” and a “long head” that work as a single muscle.

The biceps is attached to the arms bone by tough connective tissue called tendons. The tendons that connect the biceps muscle to the shoulder joint in two places are called the proximal biceps tendons. The tendon that attaches the biceps muscles to the forearms bones is called the distal biceps tendon. When the biceps contract, it pulls the forearm up and rotate it outward.

Warm your biceps with lite weight by doing dumbbell curls, hammer curls, concentrate dumbbell curls.
1^st exercise barbell curl 4*15/12/10/8(take small straight bar where you put weight on both side as much you control and the movement should be in control and proper manner).
Incline dumbbell curls 4*15/12/10/8(take incline bench and take 2 dumbbells, one dumbbell in each hand and lay on bench).
Standing dumbbell curls 4*15/12/10/8.
Hammer dumbbell curls 4*15/12/10/8.
wrist curls 4*10reps (take a small bar and put weight on both side and hold it in your wrist with short grip).

Follow this schedule

Thank you

Back workout Plan for beginners to increase muscle size

Hello guys

2^nd workout plan for back, only to focus on back muscles just because back is a huge part of body, so you need to focus on all types of mussels of back. Which include Upper back, lower back, mid back and lats

Some point you always remember before doing an exercise

Always warms your body before any exercise and make sure your position is correct in back exercise and in all part exercise, reason behind correct position is not to injured your self during exercise

First do pullups to warm your body and stretching.

Front lats pulls down 4*15/12/10/8(as same I suggested in chest workout plan you need to follow same set and same repetition form).
Back lats pulls down 4*15/12/10/8.
Seated cable row 4*15/12/10/8.
One arm dumbbell row 4*15/10/12/8.

All these Exercise is only for beginners not for intermediate or advanced level.

Follow this schedule 3 to 4 weeks and you will see results.

Remember one thing that your muscle will break and repair and in this break down and repair process you feel pain, don’t worry about it.

Rest and diet is compulsory in every exercise, follow the diet plan which I suggest you in chest workout plan.

Thank you

Chest workout and Diet plans for beginner to increase muscle size

Hello guys,

I Alex Singh back with some workout plans for beginners. Students who are Interested in fitness can follow this schedule, at least you have to follow one part exercise 3 weeks or you can do it for 4 weeks.

Workout

Warm your body by skipping and stretching
Push ups and pulls up set 4*10(4 sets and 10 repetition in each set)
Flat Machine chest press 4*15/12/10/8(4 set with repetition of 15/12/10/8) make sure you are using light weight in starting.
Incline machine press 4*15/12/10/8(4 set with repetition of 15/12/10/8).
Decline dumbbell press 4*15/12/10/8(4 set with repetition of 15/12/10/8) first start with lite weight and then increase the weight in each set, as you are the one who join the gym and it’s your first day. then you have to use same weight in every set and make sure your position is correct and your movement also correct.
Machine fly 4*15/12/10/8(same as you following every set)
Dumbbell pull over 4*10(4 set with repetition of 10)
At last stretch your body and make it relax

Make sure the weight which you have take in from Rack must be re-rack because it’s a basic rule, which you have to learn.

Diet

Morning breakfast : 1 cup oats, 250 ml milk, 2 banana, 1 apple, almonds, walnut, raisins and honey(boil the milk and add oats in it and add honey in it only 2 spoon honey and cook it until it become thick, after then pour it in the bowl and add chopped apple and banana also add dry fruit )
5 boil eggs in morning 4 without yolk and 1 with yolk.
2 brown bread with 1 spoon of peanut butter.
11 am: fruit salad (any fruits which you like, make sure while you are gaining add banana in your diet)
Afternoon: brown rice or you can add white rice with chicken or you can take fish (boil the rice and also boil chicken. In chicken you add little bit turmeric and salt. When both thing perfectly boiled mix it well and eat it with butter milk, butter milk helps you to swallow )
Before going to gym eat 2 slice of brown bread with peanut butter and also eat 2 banana(eat it at least 30 min before gym).
In post work out you can take banana shake and boil eggs.
Eat vegetable or chicken in dinner with less chapati as per your budget
Before going to bed drink 1 glass of milk and add little bit of cinnamon powder in it.

Follow this Routine and you will see a growth

Make sure you drink 3 to 4 liter of water in every day. You can take it can in any form it can be in juice, milk etc and avoid coldrink.

Thank you

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