There is no need for denying facts. We know that the best and safest way of getting a great body shape is through exercising. You can build muscles, necessary for increasing your metabolism rate making you burn even more calories, through exercising.
The unattractive and uncomplicated truth about exercise is, “You need to engage in a number of exercises for you to get in that great shape of your life.”
If you are not familiar with going to the gym, starting a workout regime can be intimidating. Hiring a personal trainer can be a financial burden a time hence understanding some important principles of shaping your body to the way you desire will be important.
To get that perfect body will not be an easy task, a plan, commitment to the plan and the greatest virtue of patience would be essential for you to achieve that goal. You will require losing weight, building muscles and changing diet to get the perfect body.
You must also monitor your progress to ensure that you are indeed improving to get that perfect body fast. If you have never been to the gym, or it has been a while since you went to the gym, don’t freak out, there are routines that will get you right back on track.
To get you on your way to a healthier, slimmer you, here is a 5 Day Workout Program to be in the best shape of your life.
I am sure you don’t want a body which is half great and half not-so-great, like Johnny Bravo (The Cartoon of course). In this 5 Day Workout Program to be in the best shape of your life, you will be exercising one part of your body per day.
The pros of this routine are that you can train the part of the body with a lot of intensity and all your effort. Secondly, you have a long time for rest minimizing the risk of getting injuries.
The sequence of your training will be as below;
- Day 1 – Legs.
- Day 2 – Chest.
- Day 3 – Back.
- Day 4 – Shoulders.
- Day 5 – Biceps.
By following this training will take five to six weeks for you to get that perfect body. The goal of the training is to increase the mass of your body muscles while allowing for a maximum time for recuperation. You will be working parts of your body directly and indirectly.
Day 1. Legs exercise
There are a number of exercises that you can undertake in order to build your leg muscles. The first exercise is Barbell squats. Barbell squats target primary and secondary muscle groups.
The main muscle groups being targeted are the lower back, the front thighs and the butt, while the secondary muscles are hamstrings and calves. Squat uses are a pure muscle builder as it takes most major muscle groups to move the weight and takes an enormous amount of effort to do. This exercise must be done in perfect style.
Take the barbell from a squat rack and hold it in position at the back of your neck. Your back and head should be straight. Space your feet at shoulder width.
To improve your balance if you can’t squat with your feet flat, try to place a two by four wood block under your heels.
Your hands should be slightly wider than your shoulder when grasping the bar. Squat downwards slowly until the floor is parallel to your knees in a controlled fashion.
Don’t bounce at the bottom of the movement. Straighten your legs slowly and return to your initial position while keeping your head level all times. Execute this with four sets, repeating eight times while allowing two minutes of rest.
Another exercise for building your legs is the leg press. The primary muscle group being target by the leg press routine is the front thighs while hamstrings and butt are the secondary muscle group. While seated on a leg press, your feet should be 30 centimeters apart below the leg press plate.
The back rest should be pressing your back firmly during your buttocks seated. Angle your toes outward while holding your head straight.
Your legs should be ready to perm the lift when you unhook the handle. Make sure to grasp the handles. Allow your knees to travel towards your chest when slowly bending your legs. Straighten your legs upward after your knees are approximately at a right angle.
Execute four sets by repeating twenty-five times and allowing two minutes for a rest.
Leg curls,seated calf raise, lunges, leg extends and standing calf raise are some of the other exercises you can engage in so as to develop your legs.
Day 2. Chest Exercises.
There are numerous exercises that can be done so as to develop the chest. Incline dumbbell bench press is one of those exercises. The principal muscle group being targeted is the chest. Front shoulders and the triceps are the secondary muscles.
While performing this exercise,don’t forget to keep your feet planted firmly on the ground. Grasp two dumbbells in an overhand grip while seated on an inclined bench.
Try resting the dumbbells in an upright position on the edge of your knees. The dumbbells should be brought to the side of your torso at the level of your chest while lying carefully on the incline bench.
Lower the dumbbell to the level you feel comfortable. Slowly press the weight backup from the sides of your chest to the starting position.
Engage in four sets of incline dumbbell press while allowing a minute for a rest. Repeat the exercise eight times.
Inclined sit ups is another exercise that targets the abdominals. This training exercise is a superb abs builder as it hits the entire abs region from the top to the bottom.
Incline a board at an angle that will suit you and lie back. Bend your knees slightly, and you can either cross your hands in front of your body or behind your head. Curl your body upwards slowly to your knees and descend back down slowly.
The movement should be fluent, slow and controlled. You should do three set of inclined sit ups repeating it twenty minutes while allowing thirty seconds of rest.
Barbell bench press, flat dumbbell press, dumbbell pullovers, push-ups, leg raises off bench and cable crunches are the other exercises that you can use to develop your chest.
Day 3. Back Exercises
Hyperextensions is a very effective exercise for the strengthening and developing back. The lower back, butt and hamstrings are the primary muscles targeted. Calves is the muscle that is indirectly targeted by the exercise.
Take it easy on the first couple sessions as the exercise can be tricky to perform. With your body facing the floor, place your legs and hips downwards on the machine.
The upper part of your body should be free to rise and go down. Place your hands either at the back of your head or in a crossed position in front of your body.
Lower the upper part of your body downward the ground. Straighten your body by rising.
Four sets of hyperextensions exercise repeated fifteen to twenty times is sufficient for back development. Allow a minute for a rest will engage it.
Alternatively, you can perform the one-arm dumbbell row. This exercise mainly targets the back. The shoulders and the biceps are the other muscles that happen to develop when performing this exercise.
The one arm dumbbell row is a very effective exercise for the mid back. The important thing to keep in mind while performing this exercise is that you have to keep your back straight.
Grasp a dumbbell with you left hand using a flat bench. While resting with your right knee on that flat bench, use your right hand to balance your body.
Bend your hips forward. While keeping your lower back straight, your torso should be parallel to the ground. Keeping your elbows close to your torso, pull the dumbbell up vertically into your midsection. Lower the dumbbell slowly until your arm has extended fully.
Now change your arm. One arm dumbbell rows should be done in four sets, repeated eight times and allowing a minute for a rest to be efficient.
Chin up, the reverse grip pull-down, barbell power cleans and dumbbell side bends are other exercises you can undertake.
Day 4. Shoulders Exercise.
To build you shoulder muscles, seated front barbell press exercise will yield desired results. The exercise not only builds your front shoulder muscles mainly but also develops your triceps and trapezius.
It is necessary that you control the weight throughout the entire movement so as to get the most out of this exercise. Your back should be straight and try to avoid using the upper part of your body for added momentum. Sit down on a bench that has back and special supports.
Support your back by firmly pressing your back against the padding. Your head should be level, and you should be looking straight ahead. With your hand spaced slightly wider than your shoulder, grasp a barbell.
To support your back, press it firmly against the padding. Plant your feet firmly on the ground. Lower the bar in a slow motion to just below your chin level. Without bouncing the weight, push the bar back up. There should be no arching when exercising.
The dumbbell lateral raise is another exercise for shoulder muscle building. While building the shoulders size, the trapezius is also developed.
Form and technique are mostly used in this exercise. You can be seated or standing to perform this exercise. With the palms facing each other, grasp the dumbbells using both hands. Your arms should be bent so as to stress the lateral shoulders.
If seated, your feet should be planted firmly on the floor with the ankle almost touching each other. Your feet should be spaced equally, at a slightly less than shoulder length, and firmly on the ground. Bending your elbows, from the side of your body, raise the dumbbells in an arc to the level of your head. Lower the dumbbell slowly back to the initial position.
Day 5. Arms Exercise
Lying triceps extensions is also known as “skull crushers.” Barbell, EZ curl bar or dumbbells can be effective when executing this exercise.
To benefit greatly from this exercise, your elbows should be back a little bit and stationary. Your head and butt should also be on the ground.
Using an overhand grip, grasp a barbell or the E-Z curl bar with hands lies than the shoulder width apart. With your feet planted firmly on the ground, lie on the bench flat with your back against it.
Extend your arms fully and place the bar directly over your head. With your upper arms straight and stationary, bend your elbows slowly and lower the bar to your forehead. Push the weight back up to the initial position using your triceps.
Repeat this movement keeping your elbows in always. Once done, either sit up or drop the weight to the ground. Keep in mind, practice makes perfect.
To directly target the triceps, the standing cable press downs is the isolation exercise you need to execute. Not only does it develop, it also stimulates and work the triceps area.
Triceps muscles are under tension constantly as the exercise uses cables. Squeeze those triceps throughout the movement to get the most out of it.
When starting, your hand should be in level with your chest and not your chin. Slightly bend your knees while keeping you back straight. Your body weight shouldn’t be used in the exercise. Triceps should be the only muscles moving the weight. Either an angled or straight bar is attached to the over-head pulley.
Plant your feet firmly on the ground then an upright position. Your feet should be close together while bending your knees slightly.
Your back should also be straight. With your hands two to eight inches apart, grasp the bar in an overhand grip. The bar should be pulled down sufficiently to allow upper arms to rest against the sides of your body. Press downwards, with both hands on the bar, until the arms are straight.
Only our lower arms should be used, and the elbows always kept close to your body.