A variety of exercises is available to achieve a specific goal and these exercises are enough to spin your head. Without any doubt, a basic understanding of exercise is necessary. However, exercises are available in abundant that may make you confuse and make it difficult for you to decide a proper plan for you. Though, you should find out a best workout plan that may assist you to look smart. You need to select your plan carefully so that it can fulfill the specific requirements of your body. Also, the intensity of your selected workout plan and its results depend on the type of your body. You should be consistent and dedicated to your workout so that you may get best outcomes. You need to keep this fact in your mind that exercise is not a miracle and you have to perform it regularly for a specific time period to get best possible results. You may be among those, who have the viewpoint that more workout can provide you better results. Hence, this is not true. A smart workout can be done to achieve better results. Following is a workout that may help you in achieving your targeted goal.
Rules For Body Workouts
- Train Once Every 2-3 Days
You should train your body to get in use. For this purpose, a recommended procedure is to train your body after every 2 to 3 days. You can add some cardio sessions in remaining days if you want to get the workout of your full body.
- Lift Heavy
It is necessary to train your body to lift heavy equipment. In case, you don’t let your body to get indulged in such activity then you may not train your body to achieve required results. If you really want to get a strong body then you need to do a regular workout. Add heavy lifting in your program to make it more beneficial.
- Perform 1 Exercise For Each Muscle Group
This step is considered as crucial. You need to perform at least 1 exercise for every muscle. However, the number of selected exercises will depend on their intensity. It is enough if you perform a heavy exercise for a muscle. On the other hand, if you are performing low-level exercise then you should do more steps. For instance, if you do a simple bench press or incline bench press for the chest, it is enough. You may also choose bent-over rows and chin-ups for strengthening your back. These movements allow you to overload your muscles in less time & there is no requirement to perform multiple exercises for a single muscle group. Include it in your plan to repeat 2 to 4 sets of each exercise and perform 10 to 12 repetitions.
- Keep Your Workout To An Hour Or Less
Be ensure to be consistent and resistant to your workout as these are the most important factors. When you remain consistent, your natural muscles start to build and also your hormonal level becomes normal. About 40 minutes to 1 hour is enough to perform your full body workout. It will help you to keep yourself smart and fit.
- Keep Changing The Order Of Your Workouts
You may ask your trainer to recommend some changes in your workout plan. It is necessary to arrange your workout in such a way that can benefit your whole body. So, if one day you are starting from the chest exercise, then start your next day exercise with legs workout, and keep the change on a daily basis.
A list of common exercises is provided below to help you to take an initiate. You can perform almost 3 to 4 sets of each exercise in the start. The effectivity of the exercises for particular body parts is kept in mind to generate this list.
Exercises To Start With
Have a look at the following list that is made to take a start.
- Bent-over barbell rows
- Seated cable rows
- Bench presses
- Incline barbell presses
- Dumbbell presses
- Dumbbell presses
- Upright rows
- Behind neck presses
- Leg presses
- Hack squats
- Standing barbell curls
- Alternative dumbbells curls
- Preacher curls
- Leg presses
- Hack squats
- Decline-bench crunches
- Rope crunches
- Standing calf raises
- Seated calf raises
- Donkey calf raises
- Parallel-bar dips
- Lying dumbbell extensions
Sample Workout Plan For 1 Week
Day 1 – Full body (shoulders, chest, triceps, calves, back, biceps, legs, abs)
Day 2 – Rest day
Day 3 – Full body (legs, chest, calves, shoulders, triceps, back, biceps, abs)
Day 4 – Rest day
Day 5 – Full body (chest, back, abs, biceps, legs, triceps, shoulders, calves)
Day 6 – Rest day
Day 7 – Rest day
Contact An Expert
Whenever you are going to start your workout plan, you should consult an expert and discuss your plan with him. It is necessary for you to know if the decided workout plan is suitable for your body or not. he will suggest you on the basis of your goals and desired results.
Andrea Swift is a Copywriter and blog writer. She has extensive experience in ghost blogging. Due to her intensive interest in the cosmetology, she has decided to write for Dubai Cosmetic Surgery under the supervision of expert surgeons, she is expert write for hair loss surgeries, skin care tips, beauty treatments and other plastic surgeries methods!