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Abs Exercise

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Here there are top 6 Ab-Spilitting Execise WHETHER YOU'RE LOST, BROKEN OR LONELY THERE IS ALWAYS HOPE AND IT'S SPELLED G.Y.M Basic rules for Ab friendly diet: Basic Rules For Ab Friendly Diet: Eat smaller healthy meals and snacks 6-to-8 times per day. Focus on a high protein intake. Eat LOTS of vegetables (if you think you already eat a lot, eat more). Never ever miss breakfast or pre- and post-workout meals. Stay away from anything containing sugar. Don't eat carbs in the evening unless you need to reload after a heavy workout. Drink lots of cold water throughout the whole day. Incorporate high-intensity interval training   into your cardio  regimen. 1. Hanging Leg Raises The Hanging Leg Raises is another great ab exercise. Hanging from a chin-up bar, raise your legs until your legs and torso from a 90-degree angle. I usually do this exercise with a little twist, rotating my legs side to side. More work, greater reward.
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Leg exercise

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Here there are top 6 Leg-Building Exercise I TRAIN BECAUSE I WANT TO DEFEAT MYSELF. DEFEAT THE MAN WHO COULDN'T DO IT YESTERDAY SO I CAN BE BETTER TODAY. 1. Olympic Lifts:Snatch And Power Clean                 Movements like snatches  and power cleans  take some serious dedication and technique to master, but they can be unrivaled when you are trying to improve jumping power or squat strength. While the rep ranges aren't usually done in the golden range for hypertrophy, the large amount of muscle mass used and higher intensities may increase testosterone release. These exercises require absolute concentration on technique and body position. Choose one or the other; this should be your very first exercise of the day. Focus on getting a good triple extension (ankles, knees, and hips), almost as if you were jumping with the bar. 2. Romanian Deadlift                               The Romanian Deadlift  is probably one of the trickiest exercises you'll ever le
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Triceps Exercise

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Here there are top 6 Triceps-Building Exercise LEARN TO EMBRACE PAIN AND BURN IT AS A FUEL OF YOUR JOURNEY  Every 12-year-old boy has worked his guns, but how many people have you seen with triceps bulging out of their sleeves? 1.Close-Grip Barbell Bench Press                                This exercise is often considered the "king" of triceps movements. When done right, it places a heavy emphasis on the long head of the triceps that most other exercises aren't capable of. A narrower grip and greater elbow displacement places greater emphasis on your triceps, but don't work to the point of joint discomfort. "WHEN DOME RIGHT,the close grip barbell bench press places a heavy emphasis on the long head of the triceps that most other exercises aren't capable of." 2.Dips: Triceps Extension   We commonly accept that compound movements are better for building strength and mass, so why not include one of the few compound movements th
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Back Exercise

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Here there are top 6 Back-Building Exercise WAKE. RUN. LIFT. EAT. SLEEP. REPEAT  1.Barbell Deadlift  This is technically more than a back exercise—it hits the entire posterior chain from your calves to your upper traps—but it's the absolute best for overall backside development. There are also numerous deadlift progression programs you can follow to help you reach new personal bests.  If you're going heavy (sets of fewer than about 6 reps), do deadlifts first so you're fresh. If you're doing deads for repetitions, you can do them later in your workout. 2. Bent-over Barbell Deadlift This is probably the second-best back movement in terms of sheer weight you can lift. Like the deadlift, this is another technical move that requires excellent form but rewards you with a tone of muscles. Do bent-over rows toward the start of your back workout for heavy sets in lower rep ranges, about 6-8 or 8-10. It locks you in the vertical plane, but your body has
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Biceps Exercise

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Here there are 7 important exercise on biceps-building FITNESS IS NOT 30% GYM AND 70% DIET. IT'S AN 100% DEDICATION. we don't just want our biceps to work, we want them to represent! 1. Incline Dumbbell Hammer Curl The incline bench position increases the stretch on the long head of the biceps muscle and also locks your body against the bench so you can't cheat more weight during reps by rocking backward. An added benefit to hammers is that your wrist and elbow are less vulnerable to strain than during reps of other curls. 2. Incline Inner-Biceps Curls This exercise also stretches the long head of the biceps. The more horizontal the bench during your workout, the more the long head of the muscle will be stretched during reps. These are awesome to add into your isolation workout because they truly isolate the biceps muscle! 3. Concentration Dumbbells Curl Concentration curls place the arm in front of the body with a bent elbow and a rotation in
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Chest Exercise

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Here are top 6 chest-building exercise. "YOU CAN'T CLIMB A LADDER OF SUCCESS WITH YOUR HANDS IN YOUR POCKETS. YOU MUST WORK YOUR ASS OFF!" 1. Barbell bench press                               You can generate the most power with barbell lifts, so the standard barbell bench allows you to move the most weight. It's also an easier lift to control than pressing with heavy dumbbells.    Do it toward the start of your chest workout for heavy sets in lower rep ranges. Consider varying your grip width for more complete chest development. 2. Flat Bench Dumbbell Press                                                       With dumbbells, each side of your body must work independently, dumbbells are harder to control than a barbell. Dumbbells also allow for a longer range of motion than the barbell bench press, both at the bottom and top of the movement. Flat dumbbell presses allow you to hoist a fairly heavy weight. Do flat dumbbell presses tow
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