Shaivy Choubey

Building a staunch and perfectly ripped physique demands strict discipline while eating and working out. One needs to have a proper workout routine to build those perfect muscles and a chiseled physique. There are many exercises that help in building great muscles and strength. In this article, we have picked out the best exercises that help in building a muscular physique.

Out of the multiple exercises used for bodybuilding, the exercises mentioned in this article have withstood the test of time, outlived every fitness trend, and have continued to be the most effective and trusted exercises for fitness lovers and bodybuilders.

Even if you are a beginner, you can try these exercises, scaling down the level, and enjoy the bodybuilding workout routine for beginners as well. Let’s have a look at these

Bodybuilding Workout Routine for the Physique of Your Dreams

All these exercises mentioned below can help you pack on muscle mass, enhance strength, and take your fitness to the next level.

Deadlift

When one is talking about building muscles, how can deadlift not be included in the list of effective bodybuilding exercises? This is the greatest move for back development. Nothing beats the intensity of a heavy deadlift to add the slabs of meat to your back and look attractive. Not just your back muscles, deadlifts make almost every muscle in your body, work. The hormonal response generated by deadlifts leads to the development of lean muscles. This makes it a great exercise for developing a lean muscular physique.

Bench Press

Not a single bodybuilder who has participated in any bodybuilding competition workout routine went without this exercise.  Be it Ronnie Coleman or the father of bodybuilding, Arnold Schwarzenegger, the bench press is at the core of their chest routine. This age-old exercise is great for building staunch muscles as it allows you to utilize more weight as compared to other upper-body exercises. This leads to stupendous upper body growth.

Overhead Press

This exercise is totally worth adding to your bodybuilding workout routine. It helps in developing delts and it is also additionally beneficial for your triceps. A common mistake people make while performing this exercise is that they end up doing push press. Make sure you’re not repeating this mistake. Avoid bending your knees and then just explode as this will make your legs the main mover when beginning the lift, instead of delts, which is the initial focus of this exercise.

Olympic Squat

If you’re an old-school bodybuilder or even believe in modern techniques of building muscular strength, this exercise is not to be ignored. Squats are great for building strength and this squat technique comes with a slight variation. Hold the bar up, high on the traps, and keep a narrow stance. This will bring your knees over the toes enabling your torso to stay upright, making it a quad-dominant exercise. This exercise includes the glutes and hamstrings muscles.

Barbell Curl

Get yourself a straight bar and hold it as you would hold the dumbbells while bringing them to your chest, i.e. a supinated grip, use the full range of motion. Your arms will be supinated throughout the movement, the muscles involved will be made to work more, leading to stronger and bigger biceps.

Incline Dumbbell Flyes

This is a great bodybuilding chest workout routine that you can follow. Hold a dumbbell in each hand and lie on a bench, with your feet placed firmly on the floor. Keep your back, head, shoulders, and butt pressed on the bench. Hold the dumbbells closer to your chest and armpits, with your palm facing inward. Don’t bend your wrist, keep it straight. Pull on your abs while exhaling and press the dumbbells above your chest slowly. Keep your arms shoulder-width apart and the elbows straight. Now with inhalation, bring back the dumbbells to their initial position.

Standing Calf Raise

Bulging calves add to the beauty of a muscular physique. And to achieve it, this exercise is the best bet. It helps in developing your calf muscles. Place the bar on your back just like you would do while performing a back squat. Now, slowly raise up on your toes. Go back to the initial position slowly. You can experiment with the weight as and when you progress and wish to level up.

Wide-Grip Pull-Up

If you want to build an impressive back, this exercise is great. It helps you build a wide back. This is an intensive exercise that focuses on your back muscles. Grab the pull-up bar wide than shoulder-width and push yourself up. Come down completely and then repeat the same. Pull yourself up to the level of your chest so that you can feel the heat and intensity of the move.

Skull Crusher

Also known as triceps extension, this move is a classic tricep isolation exercise. It has been followed for years by many bodybuilders. It focuses on elbows to the lats. To perform this, place your elbows closer to each other and point them towards the ceiling. Bring down the bar to your forehead to expand triceps activation. Do not flare out your elbows in order to do more weight.

Hanging Knee Raise

Who doesn’t want those perfect abs adding to the toned physique? It takes a lot to build abs, but consistency is the key, and also this exercise. It is great for building abs. Hang up from a pull-up bar. Your palms should not face you and should be kept shoulder-width apart. Place your feet together. Now start to bend your knees and hips while tucking the lower back below while lifting the thighs towards the chest. Stop when your thighs have reached the chest and then at a slow speed, get your legs back down to the initial position. The key here is to engage the core so that your buttocks aren’t swinging and also the torso is intact.

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Takeaway

A healthy diet is extremely crucial if you want to develop a lean and muscular physique. Supplements like whey protein can also help you meet your daily protein needs and assist in muscle growth and recovery. If you are on the leaner side, mass gainers can help you pack on muscle mass, without making you fat and help you build sturdy muscles when combined with workouts. You can try MuscleBlaze Mass Gainer that is a blend of complex carbs, protein, and healthy fats and serves as a clean source of calories to help you pack muscle mass and build a lean and muscular body.

Make sure that you consume supplements and a balanced diet along with following a strict workout routine if you want a muscular physique.

For women, strength training is the main component of their workout routine. There are so many strength training benefits for women. But most of the women avoid lifting weights as they think it can make them look bulky and manly. This misconception has led so many women not to train their upper body like the lower body. Everyone focuses on achieving round butt, toned legs, but what about the back and arms? They need your attention too.

In this article, we will tell you the upper body fat burning workout female or beginner upper body workout female at home that will help you to achieve toned shoulders, back, arms, and chest. The best part is you can perform these exercises at home or if you want, you can do them at the gym also.

Benefits Of Doing Upper Body Workout for Women

• Upper body workouts are more important than you think. Here are the benefits that you can achieve from doing upper body workout. 
• Spending hours working on the computer can weaken your posture. Doing upper body workout can improve your posture and also strengthen the core. 
• With a stronger upper body, you can excel in different training areas. 
• Working out on your upper body not only will make you look healthy, but it feels good and makes you even more flexible with the decreased risk of injury. Besides this, it helps with coordination, balance, and posture and helps build strength. 
• Body strength can help improve workouts, make your daily life easier and improve your posture, which can lead to more confidence. 

Best 8 Upper Body Workout for Women

Here are some upper body workout for women at home, and upper body gym workout for women, to achieve those lean, gorgeous muscles.

Bent Over Lateral Raise

This workout targets the chest and pecs muscles. And tightens the upper back muscles and tones triceps. 

• Hinge from your hips in a forward bend, almost parallel to the floor, and don’t curl your back. 
• With a neutral grip, make your arms to hang straight down from the shoulders. 
• Pull the dumbbells towards the ceiling while taking a deep breath. 
• Now slowly lower your dumbbells back to the first position.

Overhead Shoulder Press

The overhead shoulder press is the best upper body exercise for weightlifting and bodybuilding. It offers various benefits such as building strength, muscle mass and improving posture. It targets your upper back and shoulders. 

• Grab a pair of dumbells using palm down the grip and raise them to just above shoulder height. 
• This is the starting position and keeps your shoulder back, press the arms up overhead. 
• Lower to the sides of shoulders and repeat it.

Bent Over Row

Are you looking for the effective upper body exercises for weight loss? Try bent over row, this exercise builds strength in both upper back and lower back. It targets specifically the rhomboids, lats and lower back.  

• Grab two dumbells, hold them with your palms facing down, knees slightly bent and the feet shoulder-width apart. Keep the back straight, look up while leaning forward. 
• Pull the dumbells to your chest and make sure the elbows are in line with the shoulders. 
• Hold the position for a second and bring back the dumbells to the starting position.

Side Plank With Lateral Raise

This exercise strengthens the lateral hip and obliques muscles. It strengthens the shoulders, legs and arms, as well as improves the balance. This is the best upper body fat burning workout female. 

• Start with a side plank, either modified or full, by keeping the bottom knee on the floor. Hold the light dumbbell in the top hand and bring it in front of your core center. 
• Keep the arms slightly bent, then lift the dumbbell to your shoulder height and return to the starting position.

Floor Dumbbell Chest Press

This workout works on the arms, chest and shoulders. To perform this exercise you can use the bench or tablet if you don’t want to lay on the ground. 

• Grab the dumbells, lie on your back. Bend the knees and keep the feet on the floor. 
• Hold the dumbbells above you and keep your upper arms on the floor. Start the movement by pushing the dumbbells above your chest. Pause at the top, exhale and squeeze the chest muscles. 
• Slowly bring down the weights to the starting position.

Push Ups

Push up works on your chest muscles. And they also engage the triceps, shoulders, and core. Push-ups is an effective way to strengthen the entire upper body, using just bodyweight. 

• Take a high plank position with the shoulders stacked over the wrists, and distribute the weight evenly on all your 10 fingers. Put the kneecaps towards the belly. 
• Hold this position and maintain the straight line with the body, tight core, flat back and gaze in front of you. 
• Lower the chest down towards the ground and keep the elbows pinned to the sides. Maintain the straight line with the body; legs, chest and head in one straight line. 
• When at the bottom of push up, exhale while pushing yourself back to a high plank position and repeat.

Triceps Extension

This workout targets the triceps and helps them to strengthen. It also increases the shoulder, elbows and arms stability. 

• Position the dumbbell overhead with your both hands. 
• With the elbows overhead, lower your forearm behind your upper arm by flexing the elbows. 
• Flex wrists at the bottom in order to avoid hitting the dumbbell on the back of the neck. 
• Return to the first position and raise the dumbell over the head by extending elbows while extending your wrist

There are so many upper body workouts; these are some of the best that we recommend you to do regularly. Train your upper body consistently and have a healthy well-balanced diet, drink plenty of fluids, take proper rest, invest in quality whey protein, mass gainer, pre-workout, or BCAA to achieve that toned upper body that you have been dreaming. Make sure you work out your body also to maintain your total body strength. 

What is your favourite upper body workout exercise from the list mentioned above? Feel free to share with us in the comments section below, we would love to know your views. 

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Fitness enthusiasts from all around the world always wish to get a toned body with proper muscle mass. Often we keep staring at the cover photos of magazines and wonder how these celebrities have such a great physique. Well! It is their hard work that helps them get the desired toned body. However, along with tough training sessions your body also needs the right amounts of nutrition, which these celebrities never comprises. One must follow a strict diet that includes protein, fiber, carbs, micronutrients, etc. in proper quantities

If you are looking forward to losing some fat from your body and at the same time gaining muscles, then you can follow our diet plan to achieve your goals within a short period of time.

Diet Plan As Soon As You Wake up

Let us suppose you wake up at 7am in the morning. Well! As soon as you wake up try to have a glass full of lukewarm water with some honey and lemon squeezed into it. This will help in flushing toxins from your body and also help to reduce belly fat. 

Soak some almonds and black raisins overnight and have them in the morning, this will provide your body with a lot of nutrients as well as fiber.

Diet Plan Before Workout

Before heading the gym for a workout you can have two bananas and one glass full of skimmed milk mixed with whey protein powder or any pre-workout supplement. This will help to give your body a huge amount of protein, amino acids and other such nutrients that are necessary to sustain a power packed performance and also grow muscles.

Diet Plan After Workout (breakfast)

Let us say you have your breakfast at around 10am in the morning. You can include oats or brown bread, fruits, and eggs to your breakfast. If you are looking forward to gaining muscle mass, then you can also use mass gainer supplements mixed in a glass of milk. This will help your body get healthy carbs, protein, vitamins, minerals, fats, and more such essential nutrients that are necessary for gaining muscles.

In Between Meals

If there is a huge gap between your breakfast and lunch, then you can munch on something in between as well. It is always advisable to break down your meals into small portions instead of eating large portions. This will help your body to digest the food easily and give your body the right amounts of nutrients. You can munch on some cucumber, fruits or nuts. Don’t take too heavy food items in between meals. If you like to sip on tea/coffee, then you can switch to green tea or some other healthy weight loss supplements. These food items will help to lessen your stubborn belly fats as well as give you a boost in energy.

Diet Plan For Lunch

Your lunch must be full of protein and other healthy nutrients depending upon your body goals. You can choose two pieces of bread (flatbreads, brown bread or multigrain breads), chicken breast sauteed with veggies/ baked fish, a bowl of lentil soup and some salads. If you are a vegetarian, then you can opt for bread or brown rice, some cottage cheese sauteed with veggies, pulses, salads and other such healthy options. Remember not to eat foods made from refined flour or those containing sugar.

Evening Snacks

Between lunch and dinner, you must be feeling hungry. To satiate your hunger pangs do not munch on fried chips or pastries, instead you can opt healthy options like protein bars made up of whey protein, nuts, fruits, etc. These bars are full of nutrients and can not only satiate your hunger pangs but can also help to give your body an instant boost in energy. However, make sure you read the ingredients before buying protein bars from the market. They shouldn’t contain sugar, less protein, more carbs or fats. You can also opt for some fruits, fat loss supplements, nuts, etc.

Before Going to the Gym

If you can’t hit the gym in the morning and are an evening person, then you can skip your evening snacks. Instead, you can munch on some pre-workout foods like banana, oats, etc. You can also have a glass of milk milked with some creatine powder. Make sure to have pre-workout foods or creatine supplements at least 30 to 40 minutes before your workout sessions.

Dinner

Your dinner must be as light as possible. You can have chicken soup with lots of vegetables or simply have paneer with veggies. A bowl full of lentil soup with veggies, can also be a great option. Do not forget to add fibers to your dinner in the form of salads. You can also go for boiled chickpeas or sprouts, these are a great source of protein.

Before Going to Bed

For those who are looking to add some serious muscle mass to their body, you can always choose to have a glass of milk mixed with two scoops of mass gainer supplements. However, you must consult a nutritionist before adding these supplements to your daily diet and know the exact dosage that is required for your body type.

Follow this diet chart and do not skip your exercise regime to see huge changes in your physical build.