Best Lat Exercises

Pull-Ups

Pull up is a great exercise to improve strength, the single most important exercise for upper body strength development. It gives your back a super v shape, I bet not many people can do 20 pull ups 3 sets but keep training and you will make it.

  

Grab a bar with a grip slightly wider than shoulder width, with your hands facing away from you.  Hang all the way down.  Pull yourself up until your chin is above the bar.  Slight pause Lower yourself all the way back down.  Go up, and really concentrate on isolating your back and biceps.  Don’t swing, if you are not able use a machine or a spotter to help you.

Lat Pull-Downs

The Lat pulldown is an exercise mainly for the back although the shoulders and arms get some workout as well.  latissimus dorsi on either side of the middle to upper back is the main target muscle group and is also the msucle from which the exercise gets its casual name. These muscles are called 'the lats' for short.

Grasp the cable bar with a wide overhand grip, knuckles up and sit on the seat with thighs under the support. Alternative grips, narrow and underhand, are possible, but use the wide grip when starting out, you should just be able to reach the bar when you stretch up. Keeping the back straight, pull the bar down behind your head  to about neck level  in a smooth movement while squeezing the shoulder blades together, Slowly return the bar to full height and repeat the exercise, this motion can be done using a Rope also.

Close Grip Front Lat Pulldown

The Close grip lat pull down is similar to the lat pull down there are only two changes the under hand grip and the bar is pulled in front. 

Position yourself on the lat pulldown machine and grab the bar with an underhand grip while keeping your hands at about a shoulder width distance. Pull the bar straight down using your back muscles and bring the bar in front of you until it is about even with the middle of your chest. Slowly return the weight back up to the start position and repeat.

  

Seated v bar Pull downs

Using V-bar in pulldown is a common alternative to either overhand or underhand pulldowns. When using a V-bar the arms are in their most natural position. Your palms are naturally facing each other and you need to twist them to a weaker position to grab a bar.

  

Sit on the seat of the machine and grab the V-bar attached to the pulley. Bend slightly backwards but do not bend at waist. Hold your hands outstretched while holding the V-bar in line with the pulley, from the position with arms outstretched lead the motion by bending at the elbows and pulling the V-bar to your chest (contracting your chest muscles). Exhale while you pull the V-bar towards your body and inhale while you are returning to the starting position.

Seated Cable Rows

Sit slightly forward on seat or bench and grasp cable attachment. Place feet on vertical platform. Slide hips back positioning knees with slight bent.

  

Pull cable attachment to waist line while straightening your lower back. Pull shoulders back and push chest forward while arching back. Return until arms are extended, shoulders are stretched forward, and lower back is flexed forward. Repeat the movement.

  

Single Arm Dumbbell Rows

Holding a dumbbell in your right hand, bend over to place your left knee and left hand on a bench to support your body weight. Your left hand should be directly under your shoulder and your knees should be positioned directly under your hips.

  

Exhale and slowly pull the dumbbell toward your side body. Keep your arm close to the side of your body as you bend your elbow and pull the dumbbell up a little above your waist, Inhale and gently lower the dumbbell to your starting position. Keep the back straight and strong abdominal engaged and shoulder blades pulling down and back.

Best Triceps Exercises

Flat Close Grip Bench Press

The Closed-Grip Bench Press is another great exercise that destroys all three heads of the triceps at once. Closed grip bench presses are also phenomenal for adding definition to the inner chest and creating that really nice line of separation between the two pecs. The close grip bench press allows the triceps to handle a huge amount of weight, which results in quick muscle and strength gains.

Your hands should be spaced close together at the middle of the bar, about 1 foot apart. Your elbows should be tucked in close to your torso throughout the movement and should not stick out to the sides at all. Slowly lower the weight down until your triceps are parallel to the ground, hold for 1 second at the bottom, and accelerate back upwards.

Lying Barbell Triceps Extensions

Barbell Lying Triceps Extensions, work primarily the long and medial heads of the triceps. Building up the long head adds size to the inner-bottom portion of the arm, which helps add overall height to your arms.

Load a Barbell or EZ bar with weight plates, lie down on a flat bench, and extend your arms straight overhead. Without moving your upper arms at all, slowly bend your arms at the elbow and lower the bar back beyond your head until your arms hit a 90 degree angle. Forcefully extend your arms upwards and hold the contraction at the top for 1 second, lowering the weight behind your head takes stress of the elbow joint and displace it all onto the triceps.

Overhead Dumbbell Triceps Extensions

Overhead Lateral Triceps Extensions are awesome for smashing the lateral head of the triceps, which is critical for building up a dense, well-shaped horseshoe (they also hit the long head hard, the other half of the horseshoe). I love overhead lateral triceps extensions because they really allow you to feel a nice stretch on the way down and a powerful contraction on the way up.

Start by raising one arm vertically overhead. Slowly bend your arm at the elbow and lower the dumbbell sideways behind your head. Make sure to keep your upper arm completely stationary and locked in placed! Lower slowly for 2 seconds, hold at the bottom for 1 second, and then squeeze your triceps hard at the top of the movement.

  

Cable Pushdowns

Cable pushdowns are usually the only machine-type tricep exercise recommend. It can be performed with an overhand or reverse grip various types of handles can be used including a rope.

 Stand at a cable tricep pushdown station with knees slightly bent grab the bar with palms facing down. At this starting point, your forearms and biceps should be pretty much touching, Press the bar down in a semicircular motion towards the front of your thighs by extending your arms at the elbow, Keep elbows close to your sides at all time.

Reverse grip Pushdowns

Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position.

Slowly elevate the bar attachment only the forearms should move and the elbows/upper arms should be stationary by your side at all times,Then begin to lower the cable bar back down to the original staring position Repeat for the recommended amount of repetitions, this exercise can also be performed with a single handle using one arm at a time.

Dips (on parallel bars, elbows close to body, without forward lean)

Dips are an interesting exercise. For some people, it may be the best tricep exercise  Stand inside a parallel  dip station and hold on to the bars with a shoulder width grip.

 While keeping your elbows close to your sides at all times, press yourself straight up so that your arms are extended lower yourself until your upper arms are parallel to the floor Return to the starting position by pressing yourself back up.

Best Chest Exercises- Highest Rated

Here’s a list of what are considered to be the best and most often used Chest exercises.

Tips:

• ·         Alternate between Barbell and Dumbbell for Bench press.
• ·         Flyes include one per week start with Flat/Incline/Decline/Cable.
• ·         Keep your elbows slightly inward toward your body don’t lock your           elbows.
• ·         Inhale while lowering the weight and exhale while lifting the weight.
• ·         Remember the greater action is when the weights are lowered so             don’t overload weights you can’t handle.
• ·         There are two common grips thumb around the bar and thumb                  under the bar to start off use the thumb around the bar it’s safer.
• ·         Use a spotter to help you rack and unrack the weights, if needed             ask the spotter to help you complete the set, if you don’t have a             spotter use the smith machine.

• Bench press Angles for Flat / Incline / Decline

• Flat Barbell Bench Press / Dumbbell press

The Barbell flat bench press hits the entire chest area. This is a pretty simple exercise to perform. To start, simply lie down on a flat bench. Lower the weight to chest level and press back up to the starting position (as in the image above) the same motion applies for the Dumbbell press except for the Dumbbell will be lowered to the side of the chest.

• Incline Barbell  Bench Press / Dumbbell press

The Incline bench press hits the upper chest area. This is a pretty simple exercise to perform. To start, simply lie down on an incline bench (check the bench position image at the beginning of this page). Lower the weight a little above chest level and press back up to the starting position (as in the image above) the same motion applies for the Dumbbell press except for the Dumbbell will be lowered to the side of the chest.

• Decline Barbell  Bench Press / Dumbbell press

 The Decline bench press hits the lower chest, to start lie down on the decline bench with your lower shins hooked beneath the leg supports at the end once in correct position Lower the weight a little above the chest level and push it straight back up until your arms are fully extended (check the bench position image at the beginning of this page) the same motion applies for the Dumbbell press except for the Dumbbell will be lowered to the side of the chest.

• Flat Dumbbell Flyes

This is a great movement for flat chest routine this exercise will stimulate the entire chest area to perform this exercise, simply pick up a pair of dumbbells like the flat bench press, lie back on the bench and bring the dumbbells to the side of your chest as in the image above, to just  above the parallel and bring the dumbbells back up. keep your arms slightly bent while performing this movement.                        

  

• Incline Dumbbell Flyes

This is a great finishing movement for the upper chest routine, this exercise will simulate the upper chest area, to perform this exercise simply pick up a pair of dumbbells like the incline bench press lie back on the bench and bring the dumbbells to the side of your chest as in the image shown above to just above parallel and bring the dumbbells back up , keep your arms slightly bent while performing this movement.

• Decline Dumbbell Flyes      

                                                                                                                             

This is a great finishing movement for the lower chest routine, t his exercise will stimulate the lower chest area. To perform this exercise simply pick up a pair of dumbbells like the declined bench press lie back on the bench and bring the dumbbells to the side of your chest as in the image shown above to just above parallel and bring the dumbbells back up keep your arms slightly bent while performing this movement.

• Cable Crossovers

                        

Step forward in front between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest.

• Push-Ups               

                                             

When down on the ground set your hands at a distance that is slightly wider than shoulder-width apart your feet should be set up in a way that feels right and comfortable to you, lower your body and push up as show in the image above.

• Dips (on parallel bars with slight forward lean)

       

                                    

Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out,Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent,Reverse the motion by extending the elbow, pushing yourself back up into the starting position.

6 Day Basic workout split

There are different workout splits like 5 days, 4  days, circuit training and so on but I use a 6 day  training  split to work out all muscle group once a week. The purpose is to train a muscle group extremely hard once a week and thus allowing it to have a long period of recovery before hitting it again the next week. This is important because it is during the recovery period that muscles grow.

Day	Workout  Split	Muscle Groups
Monday	Chest	Pectoralis
Tuesday	Triceps / Forearms	Tricep Brachi / Forearms
Wednesday	Lat / Back /Traps	Latissimus Dorsi / Trapezius / Back
Thursday	Biceps / Forearms	Biceps Brachi / Forearms
Friday	Shoulders	Deltoids / front / Rear
Saturday	Legs	Quadriceps / Hamstring / Calves
Sunday	Rest
* Warm up  before workout
* Warm down after Workout
* Abs Every day  after workout 15 minutes Minimum
* Cardio Every day after workout 15 minutes Minimum

Warm up

Warming up will reduce muscle injury and should be aimed at reducing muscle stiffness 5 to 10 minutes of stretching, jogging, jumping jack etc.. will help to loose up your joints  Start from your neck all the way down to your ankle (Neck/shoulders/elbows/wrist/hips/knees/ankle) this will increase your body temperature and reduce muscle stiffness before you move on to lift weights.

Warm down

Warming down after your workout is similar to warm up 5 to 10 minutes of stretching, jogging, jumping jack etc... Will help your muscles to relax, realign muscle fibers and re-establish their normal range of movement. 

Cardio

Cardio is the most common form of weight loss exercise. It is effective, increases heart rate and metabolism too which are key elements for weight loss few common exercises are Running, Walking you can use the treadmill in the gym, cycling, skipping, and steppers etc…