2019-09-04

Working out is not an easy task to do. Many people plan but fail to make a habit out of it. But most of all, the hardest part is to gain musclesThe body of every person differs and the kind of exercise and the diet they may need also differs. However, there a lot of common exercise or diet that one can follow to achieve the required muscle building and body that they need. Pull-ups exercise, healthy diet, and triceps dip play a vital role in having a well-toned body.

From your diet to exercises, this article covers a bit of everything you need to know about muscle building and workout plans.

Workout plan

Workout of the body can be divided into four major parts :

  • Upper Body A
  • Lower Body A
  • Upper Body B
  • Lower Body B

These parts also suggest the way that you should follow in your workout plan. Starting from the upper body Aand ending on lower body B.

The muscle-building routine is basically divided into the four categories mentioned above to adjust your body with the pain and adjust the muscles. The simple workout plan that you can start right off, whether you are a beginner, intermediate or a professional gym trainer, is :

  • Upper Body A
  •  Bench Press

Three laps of 6 – 8 reps

Rest of 2 – 3 minutes in between

  • Rows
    Three sets of 6-8 reps.
    Rest of 2 – 3 minutes
  • Incline Dumbbell Press
    Three sets of 8-10 reps.
    Rest of 1-2 minutes
  • Lateral Pull-Downs
    Three sets of 8-10 reps.
    Rest of 1-2 minutes
  • Lateral Raises
    Two sets of 10-15 reps.
    Rest of 1 minute
  • Triceps Push-downs
    Three sets of 10-12 reps.
    Rest of 1 minute
  • Dumbbell Curls
    Two sets of 12-15 reps.
    Rest of 1 minute
  • Lower Body A

 Romanian Dead-lifts

Romanian Dead-lifts

  • Three sets of 6-8 reps.
    Rest of 2-3 minutes
  • Leg Press 
    Three sets of 10-12 reps.
    Rest of 1-2 minutes
  • Seated Leg CurlsSeated Leg Curls
    Three sets of 8-10 reps.
    Rest of 1-2 minutes
  • Standing Calf RaisesStanding Calf Raises
    Four sets of 6-8 reps.
    Rest of 1-2 minutes
  • Absabs
    Six sets of 8-15 reps.
    Rest of 1 minute
  • Upper Body B
  1. Pull-UpsPull-ups
    Three sets of 6-8 reps.
    Rest of 2-3 minutes
  1. Barbell Shoulder PressBarbell Shoulder Press
    Three sets of 6-8 reps.
    Rest of 2-3 minutes
  1. Seated Cable RowSeated Cable Row
    Three sets of 8-10 reps.
    Rest of 1-2 minutes
  1. Dumbbell Bench Pressdumbbell bench press
    Three sets of 8-10 reps.
    Rest of 1-2 minutes
  1. Dumbbell FlyersDumbbell Flyers
    Two sets of 10-15 reps.
    Rest of 1 minute
  1. Barbell CurlsBarbell Curls
    Three sets of 10-12 reps.
    Rest of 1 minute
  1. Skull CrushersSkull Crushers
    Two sets of 12-15 reps.
    Rest of 1 minute
  2. Lower Body B

 

  • SquatsSquats
    Three sets of 6-8 reps.
    Rest of 1-2 minutes
  • Split Squats Split Squats
    Three sets of 8-10 reps.
    Rest of 1-2 minutes
  • Lying Leg CurlsLying Leg Curls
    Three sets of 10-12 reps.
    Rest of 1-2 minutes
  • Seated Calf RaisesSeated Calf Raises
    Four sets of 10-15 reps.
    Rest of 1-2 minutes
  • Abs
    Four sets of 8-15 reps.

Rest of 1-2 minutes

All these exercises are mentioned in the right pattern to maintain the balance between the opposite movements of your body. Although wrongly done exercises can result in injuries.

To avoid these injuries, there is a need for a set pattern which you can carry in your everyday workout routine. You can also consult your gym trainer or a dietitian about mentioning you the required amount of exercise according to your body, sex, weight, etc.

Apart from all this, there is also a basic guide to muscle building that helps you in your workout plan.

 Lift Heavy Weights

The lifting of heavyweights leads to the damage of your muscle fibers thus enforcing their growth.

Basic heavyweights exercises and their benefits include :

  • Pull up exercises

 The Pull-ups exercise concern your back and your biceps. These exercises have many types: rings, bars, vest, ankle weight, and power rank.

Benefits of pull-ups exercises include:

  1. They can be done anywhere
  2. Increase body strength
  3. Have many variations
  4. Increase intensity
  5. Helps in weight loss and excess fat
  • Seated Rows exercises

 The seated row exercise is a classic exercise done mainly to improve muscle quality.

This exercise generally involves muscles like trapeziums, erector spine, head muscles, arm muscles, and shoulder muscles.

Seated row exercise holds a number of benefits to your health as well as workout routine :

  1. Strengthen the back muscle
  2. It helps in the muscle building of shoulder, arm, and spine
  3. Improves posture
  4. Tones legs and hips
  5. Helps in weight loss and excess fat
  6. Dumbbell Flyes

It generally targets pectoral major muscles which help in overall well being, everyday tasks, weight loss, and mental health.

Dumbbell Flye’s benefits are to no extent because it gives your muscle the eternal strength and you could ask for no more. However, there are other benefits to it namely :

  1. Works for chest, biceps, triceps, wrist flexors and brachialis muscles at once
  2. Better than push-ups due to more muscle activity
  3. Improves everyday health
  4. Convenient to do
  5. Improves mental health
  • Barbell Curls

 Barbell curls are generally formed to put a lot of strain on your wrists and arms to improve muscle strength. There is a traditional way of holding the weight in your hands and bringing them up and down keeping your back straight.

The benefits of barbell curls are as follows :

  1. Helps in heavy weightlifting
  2. Faster results
  3. Improves hand grip
  4. Also helps to build outer biceps
  5. Builds strength

 

  • Triceps Dip

 Any bar exercise, especially triceps dips help in lifting up upper body mass and gaining strength which is great for muscle building.

 Pull-ups and triceps dips are kind of the same things and hold benefits that are the same too. However, there are some other benefits too like

  1. It is a CKC exercise
  2. Can add unlimited weight
  3. Build upper body mass
  4. Better than push-ups
  5. Improves strength

Eating the right calories

Eating the right calories

 Eating the right diet is what matters at the end. Your diet should contain the proper nutrients as mentioned below :

  • Proteins
  • Fats
  • Fibers
  • Carbs
  • Juice
  • Vegetables and fruits
  • Proper vitamins and minerals
  • Foods like eggs, meat, fish, cottage cheese, curd, etc. are important

Whatever you eat reflects on your face and body. The more you eat, stronger your body. So eat a lot and make a proper diet plan or consult a gym trainer or dietitian.

Eat properly balanced food and complete your daily requirements of nutrition

Getting proper rest

 A proper amount of rest is crucial for your fitness and overall well being. Sleep early and wake early is the best thing you can do to promote this. Rest is equally important to make your body healthier and calmer. When your body is relaxed and stress-free, it reacts to the diet, exercise and works out more.

Adaptability habits like

  • Sleeping early and waking up early
  • Having proper breakfast
  • Getting at least 8 hours of sleep
  • Taking power naps
  • Relaxing body and mind

 So now you know how this muscle-building workout plan with Pull-ups exercise and other bodybuilding exercises can tone up your body.