Its all about finding a workout routine that works for you. For this post, I will be sharing with you all my workout routine. I choose to break down my routine into days per body section, because it allows me to target one area and make sure to give it even and focused attention. This helps to ensure lean muscle gain, and allows you to tone up that body for excellent results. If you are interested in learning about my workout routine keep reading.

Leg day

From my experience in body building and weight training, when you spend a lot of time in the gym its best to split up your routine. Working out each body part each day can cause quick burn out, especially for beginners  For each day you workout, it is suggested that you focus on targeting one area at a time. For example, on Monday for me its Leg day, a day where I focus my time on toning the muscles in my legs.

On leg day the workouts I do are:

Squats:

Squats are an exercise that you use your knees and body weight or/and added weight to crouch or sit down using lower body strength.

For the squat you don’t need an exercise machine.

The rest of these exercises I use the machines in the gym, doing 20 reps for each machine.

Leg press

Leg curl

Leg curl

Lunges

Arm day

On Tuesday I focus my energy and time on working my arms. This way you don’t strain the other body parts you worked and give them time to heal and make lean muscle

On arm day the exercises I do are:

Bench presses

Dead lifts (explained below)

Bicep curls

Arm extensions

Ab day

On Wednesday I focus my energy and time on working my abdominal section.

On ab day the exercises I do are

Sit ups

Crunches

Ab machines

Back day

On Thursday I focus on toning and gaining muscle in my back.

I do this majorly with the weight training machines the gyms have provided.

Cardio day 

On Friday I focus on strictly cardio. Exercises that tone the entire body and that promote over all fat loss. It is important to do at least 1 hour of cardio weekly to keep your heart strong and healthy. Cardio also helps to improve the blood circulation in your body.

This is a glimpse of my weekly workout routine. In addition to this workout plan I only drink water, and I try to drink at least 1.5 gallons a day. I also supplement my workout with Whey Protein shakes, and healthy meals I prepare for myself throughout the day. When you give your body healthy foods and drinks in addition to a structured workout routine, you will have lean muscle and minimal fat. Remember Diet, Diet, Diet is key! If you don’t put good food in, you wont get good results. Hope you enjoyed this post, there will be more of my personal fitness tips coming up.

 

How to do a proper deadlift.

What is a deadlift?

The deadlift is a weight training exercise where a barbell is lifted up off the ground from a stable bent over stance.

How is this excersise effective?

The deadlift is a targeted movement that works a variety of muscle:

The grip muscles in your fingers and the lower back muscles work together to keep the bar held in the hands and to keep the spine from rounding.

The gluteus maximus (butt) and hamstrings work to extend the hip joint.

The quadriceps work to extend the knee joint.

The adductor magnus works to stabilize the legs.

How to do a proper deadlift?

 

Stand with the bar above the center of your feet – your stance should be a bit more narrow than shoulder-width to give your arms room.

Grab the bar overhand so your arms are vertical to the floor – if your hamstrings are tight, do Squat 2 stands to boost your hip flexibility.

Bend through your knees until your shins hit the bar which must remain above the middle of your feet. Shoulder-blades directly over the bar.

Lift your chest but don’t squeeze your shoulder-blades like on Squats. Just put your shoulders back & down, head inline with rest of your spine.

Pull – keep the bar close to your body, roll it over your knees and thighs until your hips and knees are locked. Do not lean back at the top.