Boys, we’re sure you know that switching up your workout routine every 4 to 6 weeks helps you avoid plateaus. Basically what this means is that your body tends to adapt to the routine and then stops responding to it the way you’d want it to. So in order to avoid this, you have to keep changing your workout regime, but with so many different exercises to choose from, it becomes an overwhelming choice.
So here we are, trying to make your choice easier! Follow our guide if you’re one of those men who want more muscles, lesser injuries and a body for that slim fit Tom Ford suit you’re eyeing!
1. Biceps: Dumbbell Incline Curl
The incline posture of your body positions your arms behind you, which allows you a better range of motion as compared to the standard curl.
How to: Sit back on an inclined bench, let the dumbbells hang at your arm’s length, palms facing forward and keep your elbows close to your torso. Now curl the dumbbells, pause, lower them midway, pause for 5 seconds and then finish lowering. Do this 10 times alternatively.
2. Chest: Neutral-Grip Dumbbell Bench Press
Since dumbbells don’t lock your arms like barbells, this exercise will work your muscles harder.
How to: Lie on a flat bench and hold the dumbbells over your chest, palms facing inwards. Bring the dumbbells down to the sides of your chest. Hold this position, and then take them back in the starting position. Do this 10 times.
3. Shoulders: Half-Kneeling Single-Arm Bottom-Up Kettlebell Press
A kettlebell when held upside down builds shoulder stability.
How to: Hold kettlebell upside-down in your right hand in front of your shoulders. Step forward with your left foot and kneel your right knee down. Press the bell upwards 10 times, change sides and repeat.
4. Back: Dumbbell Chest-Supported Row
This helps in building amazing back strength as well as correcting muscle imbalance.
How to: Lie facing down on an inclined bench. Hold your dumbbells at your arm’s length, palms facing down. Row the dumbbells to your ribs. Do this 10 times.
5. Core: Half-Kneeling Rotational Cable Chop
This exercise strengthens your core, especially the obliques and also increases power
How to: Start by having a rope attached to the cable station, kneel on your left knee, your right side facing machine. Rotate as you pull the rope past your left hip. Do this 10 times, change sides and repeat.
6. Quads: Barbell Front Squat with Heels Elevated
Elevated heels keep your torso upright, reduce the chances of injuring your lower-back and also increase the load on your quads. Making you achieve your goals sooner.
How to: Place your heels on weight plates, hold your barbell and place it across your upper trapezius with palms facing up. Now squat till your thighs and floor are parallel. Do this 10 times.
7. Calves: Standing Dumbbell Single-Leg Calf Raises
This helps in boosting the size and strength of your lower leg, which makes you perform better in other lower body exercises.
Hot to: Grab a dumbbell and stand on a step. Lift off your left foot and keep it behind your right ankle. Now balance on the ball of your right foot and raise your heel. Do this 10 times, change sides and repeat.
Follow this guide as it is or include these exercises to your existing routine, along with a balanced diet and you will notice the changes in your body quicker than ever. Oh, and yes, you can thank us later!
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