Seated Calf Raises:
This has to be done in seated position, So sit on a chair and hold weights resting on the knees and push your lower legs upwards such that the heels become raised and you notice lower legs are now on the toes with a good stretch and flex the calves at this position for a few seconds then move your lower legs to the flat platform position and repeat this motion until you fail to do it further or you have done the desired amount of repetition .There’s a catch to this exercise which is that the initiation of the upward motion has to be rapid and sudden at the same time it should be in a controlled manner for better results. Since the motion is very rapid hence there is a chance that your calf muscles will develop faster compared to your other body parts.

Exercise for Glutes
Bench Step-ups:
Position your body facing a bench or tall aerobic step although beginners are advised to start with lower step with dumbbells held down your side or up the shoulders whichever is a balanced posture, now place a foot evenly on the bench and lift the other foot to bring both legs on the bench and make sure the legs are safely on the bench at the peak of the movement. Now lower your foot with which you started back to the ground followed by the other .you can swap the feet according to your comfort changing from one leg to another. There’s an advanced format for this work out which requires you to plant your foot on the bench with a straight body , hands kept on your hips as you lower your body down with the same leg .Repeat this until the desired repetition are achieved .This will give you a solid glutes in no time.

Leg Lifts:
Lay back on the floor, head facing forward lift your straight leg above the floor slightly more than the hip level. Repeat for both legs.

Exercise for Abs
Crunches:
Lying on your back with bent knees, leveled feet on the floor and keep hands behind your head for support. Lift your upper body upwards with your abs contracting and exhaling. Pull your abs in as you go up and relax them when returning in the original position.

Bent Knee Crunches:
This version requires you to lift your knees above the hips moving them towards the elbows with same breathing pattern as the earlier crunch.

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Bench Dips:
Stand in a straight and your back towards a strong bench in order to take its support. Now bend down and place your hands on the edge of the bench and position your feet such that it is stretched out in front of you such that the weight of your body is resting on your arms. Keep the elbows tucked touching your body and at your sides. Then lower your body so that your upper arms are in a parallel position to the floor. If you perform this move in the right manner your hips will move in a straight line. To increase or decrease the resistance position your feet further apart or closer to each other according to your appropriate level. The body should be down for 3 seconds and up for 1 second. Do sets of this move.

Exercise for Biceps
Dumbbell Curls:
This is a basic level exercise for beginners and is therefore not very complex. All you need to do is to stand in an erect posture and keep a dumbbell in each hand with your arms down at the sides and palms facing forward. Lift both dumbbells up to the chest and lower it back down gradually. You can do this move either for each hand individually or both hands at the same time. Do sets of this move.

Hammer Curls:
This is also a basic level exercise for beginners and is therefore not very complex. All you need to do is to stand erect and keep a dumbbell in each hand with your arms down at the sides and palms facing inwards. Lift both dumbbells up to the chest and lower it back down gradually. You can do this move either for each hand individually or both hands at the same time. Do sets of this move.

Exercise for Forearms
Dumbbell Wrist Curls:
To increase your forearms strength this exercise is a very good exercise. Sit on the edge of a sturdy chair or bench and keep your feet flat and slightly more apart than the shoulder’s distance .Keep dumbbell in each hand, then placing your forearms on the upper thighs palms facing up and wrist back over the knees. Now the dumbbells are to be lowered as low as possible and then move the arms upwards towards your chest as upwards as possible. This same exercise can be repeated by keeping your palms down. You can do this move either for each hand individually or both hands at the same time. Do sets of this move.

This exercise is repeated with palms down.

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Dumbbell Squats:

Stand close to a wall with your body facing in the opposite direction of the wall and keep your feet together and dumbbells in each hand down on the side with your palms facing inwards now try to lower your body as much possible at the same time push your bottom towards the direction of the wall and don’t let your knees extend above your toes. Do this as if you are trying to sit on the edge of a chair or you can use a chair to practice this exercise.

Your second exercise is to be done in the same way the only exception is that the feet are slightly wide than hip’s distance away from each other. You can either wait 2 minutes in between these exercises or do it after doing the hamstrings.

Hamstrings

Dumbbell Lunges:

Start with your toes pointed forward and feet together with dumbbell in each hand and keep a check on your posture that is your shoulders should be backwards and a forward facing head. Move your right foot ahead bending your knee and lowering the hips until the left knee is just few inches above the floor at the same time be sure to keep your right knee behind the toe and maintain your balance. Move back in place to complete the exercise.

Do sets for each leg.

Dips:

This exercise is similar to dumbbell lunges, but with a slight modification, you will have to be in the lunge position and in this position you will have to move the body upwards and downwards gradually while keeping your feet at rest. The rep is just one dip down and raise up.

Crunches for Abs

Reverse Crunches:

On the floor lay back keeping your feet on the floor and knees in the bent shape, and arms lying on the sides. From the hip try to lift your feet upwards from the floor by bending the knees and move the knees as close as you can towards your chest. Your focus should be on feeling the movements going on in the lower abdominals due to your feet’s motion. Exhale while moving the knees towards the chest and inhale at the time of moving the feet towards the floor supplies lungs the needed oxygen which it used up due to exercise.

Twist Crunches:

Lay flat on your back with your knee bent in downwards V-shape and keep your hands behind you head in order to provide support for this exercise but do not keep them in a clasped fashion .Now let your knees to fall to the left of your side so that the upper part of the body is in a flat posture while lower body is on its side. Then move your upper portion of the body towards the ceiling but at the same time keep the lower part of the body pressed on the floor. Exhale when the body is in the upward motion and inhale on the downward motion .Repeat the same steps for the other side.

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Bench Press

One needs to lie flat on their back, on a standard bench used for weight lifting. Then hold dumbbells in both the hands. You should start with lighter dumbbells, and then progress with regular workouts towards the heavier ones. This would be the appropriate percentage in terms of 1Rep. Maxima.

For those of us who can not have access to such a bench, they are suggested to do this exercise on the floor. They are advised to place 12 inches long 2*4 right beneath their shoulder blades. Make sure that both your palms face your feet, that is are parallel to them. The elbows should be stretched out by the sides and the weights are to be held by the shoulders. When you try to lift up the weight, make sure that the elbows are in line with the arms. This lift should not be over the face or the torso; it should be over the chest. Be careful, initially, to lift up for short duration, say, one or two seconds, and then count to 3 till you go back to the start position.

Dumbbell Flyes

This exercise is to be done on the bench that we just mentioned or the 2*4 can alternatively be used as well.

Hold dumbbells in each hand and the palms are to face one another.

Now extend the arms above the chest. Do so till the weights are almost touching each other, side by side. Now, the arms must be lowered so that the elbows are bent, slightly, and then continue till these are at a horizontal position with the torso. As done in the previous exercise, one is advised to go downwards a bit slowly, say, 3 seconds, and then quickly but without a jerk, move upwards, lifting it to the start position in a second or two.

Now let’s get started with concentrating upon your Shoulders:

Lateral Raises

First, you need to be standing upright. Your feet should be well apart, take your shoulder width for measurement. Place both your hands downward, each carrying some weights. For this, make sure that the palms are facing inward. Now before you lift the weights make sure your arms are straight and do not bend. Begin lifting the weights now, making sure that you lower down back at the start position a bit slowly. An advice: keep the weights on the lighter side for this exercise.

Seated Dumbbell Press

Sit on the end of a bench or an armless chair with feet flat on the floor. Hold a dumbbell in each hand with the palms facing forward. Press the dumbbells inward and upward so that they meet above your head. Return to the start position (3 seconds).

Lastly, we will get going with some exercises that focus upon your Back:

One-arm Dumbbell Rows

Place one knee slightly forward and place the same hand on that knee. Hold the appropriate weight in the opposite hand with the palm facing in and the arm down towards the floor. Try lifting it upwards, while focusing on the fact that the elbow is pulled upwards and is past your back.

Dumbbell Pullovers

Lie across a flat bench or use the 2 x 4. Hold one dumbbell in both hands with

arms extended over your face. Without raising your hips or legs, lower the

dumbbell slowly in an ar il fully extended over your head. Be sure to take 3

seconds on the downward motion and one to return to the start position.

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May you choose to do training for 4 consecutive days, for example from Monday to Thursday because you do exactly the same exercise one day per week (yes, you read that correct, just one day per week! That is the beauty of when you work harder not plan intelligently!) Or maybe you choose to take a break and you prefer to do your training on Mondays, Wednesdays, Fridays and Saturdays. It does not matter, the choice is entirely yours.

You automatically get the recovery time enough, by making sure that you never do exactly the same exercise more than once a week. No matter what day you choose to do your training, if and as you are consistent, working each muscle to exhaustion and provided that you properly feed your muscles, you would see them growing bigger and that too, faster than you ever thought possible.

Each week, give 2 days to the upper body and lower body 2 days, but please ensure that you will never work the same muscle more than once a week (with the exception of the ABS which are the two worked on the lower body days). Workout 1, the 3rd workout will focus on the muscles of your upper body workout and 2 and 4 will focus on the muscles of the lower body. It is a good idea to plan your week or month in advance. This way, you would find it easy to stick to your plan and not do exercises randomly.

You may want to simply put a 1, 2, 3 or 4 on the calendar for days that you will each workout and then stick to it! You can also print the workouts and stick them on the wall if you work at home or place them in a folder that you take to the gym.

Be sure to make each movement slowly and with purpose. The “negative” part of the lift (usually the movement down) should be done more slowly than normal as the resistance weight at this stage is the strongest and most results are obtained from this part. Think for a second lift and return to the starting position in 3 seconds. Be sure to focus on the muscle you are working and you would observe and feel it becoming larger with each repetition that you do.

A mirror is an excellent tool; if they are available to help you focus on muscle and check your form. Never lift more weight than you can manage, and lift weights safely and effectively. Getting an “evil” move in order for compensating for too much weight, would short-circuit your results, and it could cause serious injuries as well.

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