Gym workout plan - 2(Tue and Fri)

Gym Workout Plan - 2

Health Solutions Are Back With The Gym Workout Plan Part 2 

 All We Know That  Workouts Play An Important Role In Developing Your Body, But The Workout Should Be Proper And Efficient Which Gives The Best Results To Your Body To Develop Your Muscles, So Here We The Health Solutions Are Back With The Second Post On The Gym Workout Plan 

This Workout Plan Is For The Beginner As Well As For Intermediates

This Workout Will Be Followed On Tuesday And Wednesday

• The First Day We Will Be Targeting Is Our Chest And Triceps    Which Is Already Given In The Previous Post(Of Gym Workout Plan 1)

•  The Second Day We Will Be Targeting Our Arms And   Back

•  The Third Day We Will Be Targeting Our Legs And Shoulders (Which Will Be In The Next Post Which Is Gym Workout Plan 3(Soon Be Released) ) So If You Have Not Subscribed To healthandfitness4u24 Please Subscribe To Get The Updates

1. 5 Minute Cycle

                                                                  

As You Know That Warming Of The Muscles Before The Workout Plays An Important Role, So We Will Be Performing Of 5 Minutes Cycle As  To Warm Up Our Muscles.

You Can Also Perform Jumping Jacks. As Well As You Can Perform Skipping, As  Part Of The Cardio.

So If You Want A Post On A Cardio Workout So Here Is The Post-Preset On Cardio Workouts.

2. Full Body Stretch

 After The Cardio Which Is The Most Important Thing Is Stretching Of Your Body , Stretching Of The Body Can Really Help You To Prevent The Injuries During The Workouts So, To Get A Good Body And A Good Shape Of Your Body You Need To Stretch Yourself.

So After Performing The Cardio As Well As Full Body Stretch  We Will Be Focusing On The  Targeted Muscles Which Are Arms And Back So Let's Begin With The Workout .

3.Pull-Ups With Narrow  Grip    

       

Pull-Ups Is A Very Great Exercise Which Engages A Very Large Number Of Body Parts Which Are Mainly Our Shoulders, Neck,  Arms And Many More. 

There Are Many Variations Of Pull-Ups

•  First One Is The Basics Pull-Ups
• Second One Is A Wide Grip Pull-Ups.
•  The third One Is The  Narrow Grip Pull-Ups. and many more.

 This Is A Compound Movement Which Can  Really Help You To Gain A Muscles And Allowed The Flow Of Blood Circulation Towards Your  Arm Muscles Before 

So It's Very Necessary To Perform Of Variations Of Pull-Ups As This Is A Very Good Exercise For A Beginner, As Well As For Intermediate

The Sets Required To Perform Is 3 Sets With 12,15,18 Reps

4.  Pulley Overhead Rowing

                                                         

This Workout Is Mainly For The Back  And Achieve A Good Size Of Your Back 
To Start This Workout We Need To Have Have A-Pulley Machine in Gym.

  Take The Rope Which Is Attached To The Pulley Machine Now Trace Opposite To The Pulley Machine By Holding The Rope Up World Where Your Elbow  Is Parallel To Your Face Now Put One Leg Forward And Second Leg Backward, Now Slowly Slowly Pull The Rope Forward And Get Back To The Normal Position Please Keep Your Breathing Normal

The Sets Required To Perform Is 3 Sets With 15,12,10 Reps

5.  Dumbbell Biceps Curl

 This Workout Is More Effective In Developing Biceps.

 Which Is Most Efficient Workout To Develop Biceps Bigger And Stronger .

So Lets Begin With The Work Out,

 The First Take Dumbbell Suitable To you According To Weight Now Place Your Both Hand Downwards And Now  Move Your Hand Upwards Towards Your Chest With Dumbbells And Then Get Back To The Starting Position And Then Same With The Second Hand Please

 Note That While Lifting Of The Dumbbells Do Not Lift With The Help Of Shoulders Lift  With  Your Arms And Feeling That Your Arms Muscles Are Used Not Your Shoulders
The Sets Required To Perform Is 3 Sets With 12,10,8 Reps

6.machine Pull Lat Down

 This Machine Is A Very Good Source Of Developing Your Back 
The Steps Of Doing This Workout Is First Of All Get Seated On The Machine 

Now  Adjust The Size Of The Bar Which Is Hanging Upside Now Grab The Bar,
Now While Pulling The  Bar Down You Need To Pull The Bar Slowly  And Get The Feel From The Back Portion Not From Your Forearms, Take The The Rod Towards Your Chin And Excel Out The Air Slowly And Get Back To Normal Position

 The People In The Gym Perform Common Mistakes Like They Used To Feel  Or Provide Power From Their Forearms Not From Their Back Due To This They Are Not Able To Build   Back Muscles.

The Sets Required To Perform Is 3 Sets With 15,12,10 Reps

7.Pulley Hammer Curl

 This Workout Also Require Pully Machine
 So First Of All Take  A Pulley Rope AND  Attached To The Pulley Machine 

After Attaching To The Machine Keep The Pulley Rope At Downward Side Now Take A Position  By Taking The Pulley  Rope In Your Hand From The Downside 

Now Slowly Slowly Take The Rope  Towards Your Chest And Slowly Slowly Leave It To The Normal Position

The Sets Required To Perform Is 3 Sets With 15,12,10 Reps

8. Dumbbell Shrugs

A Shrugs Is A Workout Which Can Increase Your Trapezius And The Upper Body Hypertrophy  It Is A Very Good Workout In Developing Your Upper Shoulder Muscles As Well As You Are Propitious
 Here Are  The Steps To Perform The Dumbbell Shrugs Are As Follows

•  First Of All Stand Straight
•  Take The Dumbbells  In Your Both Hand
•  Now Slowly Slowly Lift The Dumbbell From Your Shoulders In A Same Motion In Which You Are Standing

 NOTE:-That Means When You Are Holding The Dumbbell Just Lift Your Shoulders Up And Down Not The Arms So It Is Best Workouts For Developing A Good Upper Body

The Sets Required To Perform Is 3 Sets With 18+ Reps

9.  Pulley Biceps Curl 

As In The Pulley Biceps Curl It Provides A Good Amount Of Tension To Our Biceps

While Holding The Pulling So It Helped Our Biceps To Grow More As Compared To The Dumbbell

 Biceps Curl Because As Long As You Are Holding The Pulley It Is Creating A Good Amount Of

  Tension In Your Biceps Which Causes Wear And Tear Of Muscles And This Can Lead To Increase  

Of Your Muscles In Your Arms

• First Of All Take A Flat Bar/rod And Attached To The Pulley Machine

 Now  Attach Bar Towards Down Side Of Pulley  Machine . Now Slowly  Move The Both Hand Fully  Upwards Towards Your Chest And Hold It For 2 Seconds And Do Not Release It Suddenly Release It Is Very Slow That Can Make A Tension To Your Muscles

The Sets Required To Perform Is 3 Sets With 15,12,10 Reps

10. Forearms

 This Workout Is Mainly For Developing Your Good Forearms So For Having A Good Forearms

 We Will Be Taking At Two  Dumbell As Well As You Can Take Up Bar  Also Sit On The Seat
 Now By Taking The  Dumbbell Or A Bar Placed Your Forearms  On Your  Upper Part Of Your Hips Note This:- Workout Is Perform While Sitting Your Whole Arm Will Be On The  Upper Hips Except  Your Wrist You  Will Have No Support So After Having A Dumbbell Just Move The Dumbbell

Upside Down Which Will Mainly Engaged Your Forearms Muscles.

The Sets Required To Perform Is 3 Sets With 15,12,10 Reps

 11. Back Extension And Stretch

 Outlast As You Have Cover The Whole WorkOut It's Time For Some Extensions As Well As Some Stretching To Recover The Body And Have A Good Structure Of Your Body So After The Workout Please To The Back Extension As Well As Stretch Of The Parts Of Your Body That You Have Perform In The Today's Workout.

NOTE:- INCREASE WEIGHT IN EVERY SET

THANK YOU FOR READING:- Gym workout plan - Part 2

PREVIOUS POST:-   Gym Workout Plan - Part 1 (Mon &

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