Legs Workout (Schedule - 1)

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A "Symmetrical Physique" is one in which all body parts flow into each other. No one body part or side of the body is bigger than the other.

If this is an article about building legs, why am I talking to you about symmetry? I'm getting there. I brought up symmetry because too many beginners skip out on leg-training and build a horrible imbalance between the size of their upper and lower body. This completely throws off the symmetry of one's physique. There is nothing more ridiculous to see a guy in the gym with a well-developed upper body with toothpick legs.

Before we get to the training, I’d like to quickly review the major muscles of the leg so we know what we’re looking to develop.The quadriceps is a group of four muscles that comprise the bulk of the muscle on the front of the thigh. Then, there are hamstrings which have three muscles group each and calves, which comprise two muscles group.

If you are looking to put size on your legs, half-ass workouts will not do anything; your legs are accustomed to working all day. Only dedication to intense hard work in the gym will break down the dense thick muscle fibers of the legs and their only choice will be to get bigger and stronger.

Legs Workout for Beginners

1) Back Barbell Squat :

1. First set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the bar on back of your shoulders (slightly below the neck) across it.
2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and position your legs using a shoulder width with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position.
4. Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees.
5. Begin to raise the bar by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position. Repeat. 

2) Dumbbells Lunges :

1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
3. Using mainly the heel of your foot, push up and go back to the starting position. Repeat. 

3) Leg Press :

1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a shoulder width foot stance.
2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Make sure that you do not lock your knees. This will be your starting position.
3. Slowly lower the platform until your upper and lower legs make a 90-degree angle.
4. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position. Repeat. 

4) Leg Extension Machine :

1. For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position.
2. Using your quadriceps, extend your legs to the maximum. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
3. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit. Repeat. 

5) Leg Curls Machine :

1. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves).
2. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight. This will be your starting position.
3. Curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
4. Bring the legs back to the initial position. Repeat. 

6) Standing Calf Raises :

1. Adjust the padded lever of the calf raise machine to fit your height.
2. Place your shoulders under the pads provided and position your toes facing forward. The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. This will be your starting position.
3. Raise your heels as your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. Hold the contracted position by a second before you start to go back down.
4. Go back slowly to the starting position by lowering your heels as you bend the ankles until calves are stretched. Repeat. 

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Triceps Workout (Schedule - 1)

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When starting on a muscle-building program, one of the key body parts that many people want to place a large focus on are the biceps. It is important to keep in mind that in actuality the triceps muscle comprises a very large component of the arm, so you must not neglect your triceps work either, which will then give you the perfect balance of what you need to see optimal results.

In fact, the triceps isn’t one muscle, it’s actually comprised of three different heads — the lateral head, medial head, and long head — which together form the larger “triceps” muscle group. In order to build fully-developed, cut-up triceps and that incredible horseshoe-shaped look, it’s essential to hit each of the three heads as hard as possible in every single triceps workout (otherwise you get imbalanced, awkward looking arms).

Triceps Workout for Beginners 

1) Ez Bar Skull Crusher :

1. Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
2. Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
3. Lift the bar back to the starting position by extending the elbow and exhaling.
4. Repeat.

2) Triceps Push Down :

1. Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. This is your starting position.
3. Using the triceps, bring the bar down until it touches the front of your thighs. The upper arms should always remain stationary next to your torso and only the forearms should move.
4. After a second hold at the contracted position, bring the bar slowly up to the starting point. Repeat. 

3) One Arm Dumbbell Triceps Extension :

1. Grab a dumbbell and either sit on bench or do it in standing position. 
2. Pick the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. This will be your starting position.
3. Slowly lower the dumbbell behind your head as you hold the upper arm stationary and pause when your triceps are fully stretched.
4. Return to the starting position by flexing your triceps. Repeat

4) Single Arm Dumbbell Kickback :

1. Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
2. Now, while keeping your upper arms stationary, use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
3. After a brief pause at the top contraction, slowly lower the dumbbells back down to the starting position. Repeat. 

5) Bar Dips :

1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
2. Now, slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
3. Then, exhale push your torso back up using your triceps to bring your body back to the starting position. Repeat. 

6) Wrist Curls :

1. Start out by placing a barbell on the floor in front of a flat bench.
2. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
3. Use your arms to grab the barbell and bring it up so that your forearms are resting against your thighs with the palms of the hands facing up. Your wrists should be hanging over the edge of your thighs.
4. Start out by curling your wrist upwards. 
5. Slowly lower your wrists back down to the starting position.
6. Repeat for the recommended amount of repetitions.

7) Reverse Wrist Curls:

1. Start out by placing a barbell on the floor in front of a flat bench.
2. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
3. Use your arms to grab the barbell and bring it up so that your forearms are resting against your thighs with the palms of the hands facing the floor. Your wrists should be hanging over the edge of your thighs.
4. Start out by curling your wrist upwards. 
5. Slowly lower your wrists back down to the starting position.
6. Repeat for the recommended amount of repetitions.

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Biceps Workout (Schedule - 1)

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When starting on a muscle-building program, one of the key body parts that many people want to place a large focus on are the biceps. The biceps tend to be a highly noticed muscle group by others, so if you have nicely developed arms, people are going to know you're on top of your workout game. Biceps has major muscles of short head, long head and branchialis.

It is important to keep in mind that in actuality the triceps muscle comprises a very large component of the arm, so you must not neglect your triceps work either, which will then give you the perfect balance of what you need to see optimal results.

Biceps Workout for Beginners

1) Cable Curls :

1. Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up. This will be your starting position.
2. While holding the upper arms stationary, curl the weights while contracting the biceps. Only the forearms should move. Continue the movement until the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
3. Slowly begin to bring the curl bar back to starting position. Repeat accordingly to your repetitions.

2) Alternate Dumbbell Curls : 

1. Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms should be facing your thighs.
2. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
3. Slowly begin to bring the dumbbell back to the starting position.
4. Repeat the movement with the left hand. This equals one repetition. Continue this alternate movement till your prescribed repetitions.

3) Concentration Curls :

1. Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
2. Use your right arm to pick the dumbbell up. Rotate the palm of your hand until it is facing forward away from your thigh. This will be your starting position.
3. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
4. Slowly begin to bring the dumbbells back to starting position.
5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

4) Barbell Preacher Curls :

1. To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
2. With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
3. Slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
4. Use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second. Make your all repetitions.

5) Alternate Hammer Curls :

1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
2. The palms of the hands should be facing your torso. This will be your starting position.
3. While holding the upper arm stationary, curl the right weight forward while contracting the biceps. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
4. Slowly begin to bring the dumbbells back to starting position.
5. Repeat the movement with the left hand. This equals one repetition.
6. Continue alternating in this manner for the recommended amount of repetitions.

6) Wrist Curls :

1. Start out by placing a barbell on the floor in front of a flat bench.
2. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
3. Use your arms to grab the barbell and bring it up so that your forearms are resting against your thighs with the palms of the hands facing up. Your wrists should be hanging over the edge of your thighs.
4. Start out by curling your wrist upwards.
5. Slowly lower your wrists back down to the starting position.
6. Repeat for the recommended amount of repetitions.

7) Reverse Wrist Curls:

1. Start out by placing a barbell on the floor in front of a flat bench.
2. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
3. Use your arms to grab the barbell and bring it up so that your forearms are resting against your thighs with the palms of the hands facing the floor. Your wrists should be hanging over the edge of your thighs.
4. Start out by curling your wrist upwards.
5. Slowly lower your wrists back down to the starting position.
6. Repeat for the recommended amount of repetitions.

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Shoulder Workout (Schedule - 1)

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The shoulders are the most widely used muscle in the upper body in my opinion. They function in almost every action that comes your way. The shoulders have almost 360 degrees of rotation, not to mention the fact that a broad, thick set of shoulders looks impressive anywhere, wherever you go.

Shoulders are an important muscle, so why is it that so many people can't seem to develop a thick, well-balanced set of shoulders? Keep reading and we will figure out the answer to that question in time. Shoulders muscles consist of three main muscles, posterior, middle and anterior head.

All exercises should be performed in perfect form because bad form or habits that you start now will follow you and will lead to lack of progress—or worse, injury—in the future.

Shoulders Workout for Beginners

1) Front Barbell Shoulder Press :

1. Sit on a bench. Grab the barbell with a prescribed grip. 
2. Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
3. Lower the bar down to the shoulders slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions.

2) Back Barbell Shoulder Press :

1. Sit on a bench. Grab the barbell with a prescribed grip. 
2. Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in back of your head. This is your starting position.
3. Lower the bar down to the shoulders slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions.

3) Barbell Upright :

1. Hold a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended.  This will be your starting position.
2. Now use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin.
3. Lower the bar back down slowly to the starting position.
4. Repeat for the recommended amount of repetitions.

4) Dumbbell Front Raise :

1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs. This will be your starting position. 
2. While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Pause for a second at the top.
3. Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
4. Continue alternating in this way until all of the recommended amount of repetitions have been performed for each arm.

5) Dumbbell Lateral Raise :

1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side. This will be your starting position.
2. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward. Continue to go up until you arms are parallel to the floor.
3. Lower the dumbbells back down slowly to the starting position. 
4. Repeat for the recommended amount of repetitions.

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Back Workout (Schedule - 1)

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This article is about back muscles workout for new comers in gym. If you're training goals involve aesthetics, then you've likely thought of ways to get a V-Taper. High volume on exercises that recruit the deltoids, lats, and obliques are necessary parts of building a big, broad back. Training the back muscles does more than just make you look more manly, they also strengthen the spine and neck for improved posture, injury prevention and proper rehabilitation.

Main part of back muscle are trapezius, lats, rhomboid, erector spine and rear deltoids. So, focus should be on these muscles during exercise to have a chiseled V-Taper back.

Back Workout for Beginners

1) Front Lat Pull down :

1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the bar.
2. Grab the bar with the palms facing forward having wide grip.
3. As you have both arms extended in front of you holding the bar at the wide grip width. This is your starting position.
4. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
5. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Repeat according to your repetitions.

2) Back Lat Pull down :

1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the bar.
2. Grab the bar with the palms facing forward having wide grip.
3. As you have both arms extended in front of you holding the bar at the wide grip width. This is your starting position.
4. As you breathe out, bring the bar down until it touches your back part of your neck by drawing the shoulders and the upper arms down and back.
5. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Repeat this motion according to your repetitions. 

3) Single Hand Dumbbell Rowing :

1. Choose a flat bench. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
2. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
3. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary.
4. Lower the resistance straight down to the starting position.
5. Repeat the movement for the specified amount of repetitions.
6. Switch sides and repeat again with the other arm.

4) Seated Cable Rowing :

1. Sit on a low pulley row machine with a V-bar.
2. Lean over as you keep the natural alignment of your back and grab the V-bar handles.
3. With your arms extended pull back until your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Hold that contraction for a second and slowly go back to the original position. 
5. Repeat as per your repetitions.

5) V-Bar Lat Pull down :

1. Sit down on a pull-down machine with a V-bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
2. Grab the V-bar facing forward. As you have both arms extended in front of you, creating a curvature on your lower back and sticking your chest out. This is your starting position.
3. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
4. After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
5. Repeat this motion as per you prescribed repetitions.

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