Tag: #beinshape

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.
  • 1st 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

2nd 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