Muscle Building Workout Plan

• After loading the bar, place it across the back of your shoulders, slightly below the rear deltoids. Then squeeze the shoulder blades and rotate the elbows forward, now attempt to bend the bar across the shoulders.
• Try to remove the bar from the rack, by creating a tight arch in the lower back, and stepping back in the position. Place the feet into a wider-than-shoulder-width stance with your toes slightly pointed out and your knees slightly bent. Remember to keep the neck neutral.
• Now descend yourself into a squat by pushing the hips and the butt back. Now continue to go down until the upper legs are just below parallel to the floor. Then, while inhaling, perform this portion of movement.
• Now drive up through the heels, pushing the feet and the knees out. Slowly continue up, maintaining the tightness from head to toe, until you have returned to your starting position.
• Try to repeat this pose for a recommended amount of time.

Upper Body Workout For Women (Push)

• You can hook a leather ankle cuff on a low cable pulley, then attach this cuff to the ankle.
• Now face the weight stack in a distance and in about two feet, grasping off the steel frame for the support.
• While keeping the knees and the hips bent slightly and the abs tight, contract the glutes by slowly “kicking” the working leg back into a semicircular arc as high as it can comfortably go and as you breathe out.

Tip: At a full extension, try to squeeze the glutes for a second and achieve a peak of contraction.

• Slowly bringing the working leg forward, resist the pull of the cable until you are able to reach the starting position.
• Then repeat this exercise for a recommended amount of time.
• You must switch your legs and repeat the movement on the other side.

• To begin, you must first set the bar on the rack below the shoulder level. Once when the correct height is chosen as well as the bar is loaded, then remember to step under the bar and place the back of the shoulders across it.
• Now holds the bar by using both the arms on each of the sides and lift the rack off, first by pushing it with the legs and at the same time straightening the torso.
• Then step away from the rack and while stepping forward with the right leg and squatting down through the hips, remember to keep the torso upright and maintain balance. While inhaling, go down.

Gym Workouts For Women

Note: Do not allow the knee to go forward or even beyond the toes as you are coming down, as this can put an undue stress on your knee joint.

• Using the heels of the foot, push up and go back to the starting point while exhaling.
• Try to repeat this movement for a recommended amount of repetitions and later perform with the other leg.

• First sit down on a pull-down machine which have a wide bar attached to its top pulley. Be sure to adjust the knee pad of the machine so that it can fit the height. These pads can prevent the body from being raised by its resistance attached to the bar.
• Then grab the bar with your palms facing forward.

Note on grips: For a more wider grip, your hands must be spaced out on a distance wider than the shoulder width. For a medium grip, your hands must be spaced out on a distance equal to the shoulder width and for a close grip it must be at a distance smaller than the shoulder width.

• As your both arms are extended in the front, holding the bar at a chosen grip width, can bring the torso back at around 30 degrees or so while creating a curve on the lower back and sticking the chest out.
• As you breathe out, try to bring the bar down until it touch the upper chest by drawing the shoulders as well as the upper arms down and back.

Tip: try to concentrate on squeezing the back muscles once you have reached in the full contracted position. The upper torso can remain stationary and the arms must move. The forearms must do no other work except for holding the bar; therefore try not to pull down the bar using your forearms.

• After a second on the contracted position try to squeeze the shoulder blades together, slowly and gently raising the bar back to the starting point when the arms are fully extended and the lats are also fully stretched. Remember to inhale during this portion of movement.
• Try to repeat this motion for a prescribed amount of time.

• For this exercise, you may need access to a low pulley row machine with a V-bar.

Note: The V-bar can enable you to have a neutral grip where your palms must face each other.

• To get in the starting position, first sit down on a machine and place the feet on front of your platform or the crossbar that is provided making sure that the knees are bent slightly and not locked.
• Then leans over by keeping the natural alignment of the back and grab the V-bar handles.
• With the arms extended, try to pull back until the torso is at a 90-degree angle from the legs. Your back must be slightly arched and the chest must be sticking out. You might feel a nice stretch on the lats as you hold the bar in the front.
• Remember to keep the torso stationary, and pull the handles back towards the torso while the arms close until you are touching the abdomens. As you breathe out try to perform this movement. At this point you must squeeze the back muscles hard and hold into that contraction for a second and slowly go back to the original position and breathe in.
• Try to repeat this for a recommended amount of time.

Workouts At Home For Healthy Living