1. Triceps Kickback (Triceps) - Hold the dumbell in your left hand and put your knee on top of the bench, while keeping the left knee bent with the left foot on the ground. Bend your hips forward; keep your right hand on the bench. In this position your face should be towards the ground. Bend your left arm and raise your elbow above your torso. Keep your elbow in this locked position and move the dumbell rearward by extending your arms backward. When your arm will be completely extended then back to the initial position. Repeat the exercise until your set is complete, and then complete with your other arm.

2. Inclined Biceps curl (Biceps) - It is started on inclined bench by keeping the dumbell in both hands. Drop your arm along your sides with your palm facing towards yourself. Your feet should be flat on the ground while doing this exercise. Curl the dumbells simultaneously by bringing your arms up to your shoulders. When you will be at the shoulder level then bring back slowly to the initial position. Complete the whole set for these dumbell exercises.

3. Dumbell Fly (Chest) - It is started with lying on flat bench with your feet on the ground. Hold the dumbell in both hands and bring your dumbells directly above your chest in such a way that your palm should face each other. Lower down both the arms now. You should be in T-position now. Keep your elbow in the same locked position. Now return your arms to the initial position. Repeat the same steps until you finish your set.

These are the most popular Dumbell exercises to isolate and strengthen specific muscles. I am providing the link to get something more about these Dumbell Exercises.
http://www.youtube.com/watch?v=-yxcv2BuSBQ.

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The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their body should become capable to do that exercise. There are three common barbell exercises to get a good fitness and to build a good body structure.

1. Upright rowing- In this Barbell exercise grip should be proper. Your hands should be conveniently apart from each other. Weights must be settled right in front of you. Raise the bar in upward direction by keeping close to your body. Your elbows and forearms must be leveling with the ground. Bring down the bar in slow motion to the initial position. For beginners 10 lifts is necessary, but if you are used to it then you can do three sets of 15 with one minute rest in between.

2. Close Grip Bench press- It is another popular Barbell exercise. It comes under the category of close grip bench press Barbell exercises. You should be in lying position on the top of the bench. Bar is holed with hands with a separation of 5-7 inches and it should be right up to your chest. Push the bar up until your arms are stretched up. Then bring it down slowly. You can also take help from your fitness instructor.

3. Push Press- It is intended to strength and power only. To support your execution you must take help from your fitness instructor. It begins by standing up and crossing your arms holding the barbell in front of your chest. When you take the Barbell upwardly bring down your legs down. Your shoulder and triceps will feel tension during this Barbell exercise.

Before starting the Barbell exercises you need to be assisted by fitness instructor. Learning how to do these Barbell exercises correctly without any harm and injury is necessary.

You can get some idea about Barbell exercise from the video. I am providing the link.

http://www.youtube.com/watch?v=PRuuUSsx-qM

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In this article, a few simple and easy to do exercises will be discussed to build perfect biceps. To tone your Bicep muscle you can do these exercises.

Barbell Curls

It is the most basic and the best exercise for toning your biceps. It is about squeezing in your biceps. Stand in a straight position and hold the weights, such that your arm is locked in with the body just an inch away. Now start bringing the weight towards your chest slowly. This will squeeze in your bicep muscles. Do at least three sets on 10 movements each. While bringing your arm down keep it slow, so it does not stretch unnecessarily.

Alternate Dumbell Curls

Stand with your back straight and hold a dumbbell in each hand on side of the body. Now slowly lift one arm perpendicular to the floor with your elbows touching against your sides. Now twist your arms inside towards the body so that the weight is towards the shoulder. You will feel your bicep muscles contracting, try to push in a little more. While bringing the arm down simultaneously raise your other arm. Try this also in 3 sets of 15 simultaneous movements.

Concentration Curls

Sit on a bench with your back straight and put your elbow on your thighs. Hold the weight in your hand. Now slowly curl the weight upwards towards the chest. Keep rest of your body stable and if you want some help then hold the thigh with your other hand. While holding the weight, slightly twist your arm to pressurize your contraction movement. Slowly bring the arm back towards the floor. Repeat it at least 10 times per set. Do three sets with both the arms.

For a visual learning, watch these videos on Youtube.com…

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Abs is those body parts that take the longest time to build. Every man dreams to have that perfect Abs, but mostly they are unaware of the proper exercises to achieve them. Every human being has abdominal muscles, but if the layer of fat covers them then it becomes difficult to build proper Abs.

The abdominal muscles or Abs are divided into upper abs and lower abs. When you start building abs one thing you should take concern of is what exercise will build which body part. Here are a few simple exercises for building Abs.

Crunches – This exercise helps you in building the upper Abs. You should lie down on floor on a mat, bending your knees slightly such that your feet are flat on the floor. Put your hands behind your head and slowly lift your upper body or shoulders off the mat, squeezing your abdominal muscles. Try to keep it a smooth flowing motion and do at least two sets of 30.

Cable Crunches – It also aims at building the upper Abs. Now instead of lying back on your back, you must be in kneeling position on your knees. Now grab the double rope set up around the cable machine tightly and then slowly bring your elbows down to your knees. Then slowly rise back. Repeat the motion 20 times and do two sets with moderate weights.

Knee Ups – Sit on the edge of a bench and then extend your legs outwards. Then slowly bend your knees and pull back into your chest, allowing the abdominal muscles to contract. Repeat about 30 times in one set.

These are three simple exercises that will help you build those perfect flaunting and astonishing abs. You can watch video tutorials of these exercises here:

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• Straight your hands forward
• Stand on your feet and wide them but not too much. These should be wide as much as your shoulders.
• Now slowly sit down and think as you are siting on a chair but don’t go too lower.
• Slowly raise yourself and stand up.
• Repeat these steps 10 times.
• Make sure you should keep your hands straight forward even siting down.
• Keep your head up and look straight to push more weight on your thighs.
• For more details view the following video for full guide.

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If you want more bulk in your body then you need to concentrate on fewer repetitions and more strength building exercises such as bench presses, dead lifts, and squats. If you are looking at getting more toned and ripped then focus on a higher set of repetitions such as 15 reps and above.

Different ways to start for an exercise plan

GYM:

Gym is a best an easy way to gain a desire fitness level on every part of your body. Nearly every gym is loaded with a lot of different types of exercise equipments.

In a gym you may need a trainer if you are newbie. A training partner is another best sign for you to make results more possible. Fortunately, if you got an experienced trainer then you will make your body shape well and very quickly.

How long I do training? Answer is simple, it really depends on you. Muscles always need rest after a workout in order to grow and recover. It depends upon your nutrition. If you are just starting out in weights then your body is not going to be used to the pain and therefore it’s recommended that you take your time and rest more regularly.

Nutritions:

Weight training is only a small part of getting the dream body you want. You can also control the growth of your muscles or make them fit per your desired by using different nutrients.

Protein:

Protein is use to develop and maintain muscle. Protein has amino acids and then turned back into protein to produce and repair our muscles. If you are exercising heavily it is recommended that you consume between 0.8 to 1.8 grams of protein for every kilogram of your body weight. For example if you weighed 80kg then your daily protein intake should be around 64 grams to 144 grams. Obviously you will be looking at 144 grams of protein if you are training extremely hard and up to around 5-6 times a week. It is always recommended to take good amount of proteins when doing exercises especially when heavier exercises.

Taking Rest:

If you are looking some serious mass in your body then you need carbohydrates. Sugars are pastas, rice and breads are examples of it.

Which is better for us?

Resting is just as important as training and nutrition as it helps your body recover faster. You need well amount of sleep each night. Try to avoid having continuous late nights where you are waking up tired the next day.

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Equipment You Need

For this exercise way, you need

1. barbell (without plates for now)
2. Dumbells

First: Using Barbell overhead Squad

Pick up the barbell. Make sure you dont use weight plates or if you use, you can easily pick it over your head. Make a strong grip on barbells,

• take these up to your head.
• Now slowly sit down on your thighs but don’t sit completly.
• Stand up again along with the barbell over your head
• Make sure you are not moving your arms or lowering them. They should be straight.
• Make sure your knees always stay over the feet. (i.e you are not sitting down but just going down)
• Try this for 30 to 45 seconds. Stand up and sit down again and again.

Now take the dumbells

• Pick up the dumbells in your hands.
• Engage your abs
• Raise the dumbells right on your sholders. Your sholders should bend in L shap.
• Sit down in same style as you were doing in barbell exercise. Stand up and sit down again.
• do it for 30 seconds.

These two exercises will greatly reduce the body fat near your abs as the whole weight of both barbell and dumbells is going over your abs.

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1. If you are doing same type of exercise, for example running, biking each day. Try to change your activity. Try some other exercise. Let’s suppose you are using an exercise ball daily, try a bike now, or any other exercise machine you’ve never tried before.
2. If you are not very fresh in exercising and it is your daily activity to do some exercise, then try some harder now. A harder exercise or heavier exercise can be achieved by using weights or increasing the weights if you are already using. Pick up as much weight as possible and see if you can fatigue the muscles.
3. Set a Goal: When you are changing the activity, do it for few days. Set a fixed number of time period.
4. Restart the Game:  Go with a new activity and restart this cycle again.

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