Abs Exercise

The hard part in the body, you cant get the Abs very easy you have to work hard.

Am going to give you some exercise that well help you.

• No.1 Reverse Crunch.

• No.2 Hanging Single Knee Crossover

• No.3 Abs Leg Rises.

• No.4 Abdominal.

• No.5 Side Plank Leg Lift abs workout.

• No.6 Side Plank Cable row muscle exercise.

• No.7 Tuck Crunches.

• No.8 Medicine Pall Pike exercise muscle.

Chest and Biceps

I have trained today at 6 in the morning. I played Chest and Biceps

I'll start with the Chest than i'll move o the Biceps 

I played 6 games each game for 3 sets.

• No.1 Incline Bench Press.

• No.2 Dumbbell Fly.

• No.3 Bench Press.

• No.4 Dumbbell Bench Press.

• No.5 Decline Dumbbell Bench Press.

• No.6 Dumbbell Pullover.

Have rest for couple of seconds and get ready for the Biceps 6 games, all are 3 sets.

• No.1 standing-barbell-curls.

• No.2 standing-dumbbell-curls.

• No.3 incline-dumbbell-curl.

• No.4 preacher-curls

• No.5 concentration-curls

 

•  No.6 dumbbell Hammer.

And we are done for today.

Leg Exercise

Tomorrow I have Leg exercise which I don't play it much, maybe once in two month, but from now and on i'll play it once or twice in week because it help later to left more wights. some times some games need some push from your leg for example dead left the hole wight lay on your knee. 

Am thinking of playing 9 games each game for 3 sets.

• No.1 is squat.

• No. 2 hack squat.

• No. 3 leg extensions.

• No.4 Leg Press.

• No.5 leg-curls.

• No.6 dead lift.

• No.7 dumbbell lunges.

• No.8 Calf Raise.

• No.9 seated calf raises.

My Advise before playing this games worm your legs by running or cycling or fast walking anything that make your leg worm.

Biceps and triceps

Am going to play Five game for biceps and Five games for Triceps.

I'll start with the Biceps as i said 5 games. two of them are 4 sets and the three are 3 sets.

• NO.1 the Incline Seated Dumbbell Curls ( 4 sets).

• No.2 the barbell curl (3 sets).

• No.3 the preacher curls ( 4 sets). 

• No.4 the over head bicep preview ( 3 sets).

• No.5 the concentration curls ( 3 sets ).

Now the Triceps as I motioned 5 games 3 sets for each.

• No.1 the lying triceps extension.

• No.2 the cable press downs.

• No.3 overhead rope extensions.

• No.4 seated single dumbbell extension.

• No.5 triceps kickback.

And we are done for today.

Result Of Yesterday Exercise

After I woke up in the morning I have felt pain in my back and shoulder i went to the clinic and after i did the chick up they gave me one day sick leave for the college.

I had my lunch at 3 pm, it was rice and chicken.

Today am going to Gym at 6:30 pm and am going to play biceps and Triceps.

Shoulder Exercise

My yesterday Shoulder exercise was 10 games 

•  As always the first thing I do when i enter the Gym is worm my body after i finish and felt the now its time to start work out i went to shoulder training.

• I started with  press behind the neck for the 3 sets ( each set you have to change the wight).

   

• Second was the Arnold thrust dumbbell 3 sets ( increase the wight).

• Third was side cable lateral as all 3 sets.

• Forth was the side-laterals 3 sets.

• Fifth was bent rear laterals 3 sets.

• Sixth the front raise through standing dumbbells 3 sets.

• Seventh the alternate front dumbbell raise 3 sets.

• No.8  the cable upright row. 

• No.9 the smith machine shrugs.

• No.10 the last of that day for shoulder was shrugs.

(There are some exercise i have not mentioned how many sets all the exercise are 3 sets)