Right Exercise Plan | Get Fit and Healthy with Exercises

Hello and welcome guys to our today’s blog. Today we are going to discuss a very interesting topic that is called Get Fit and Healthy With the Right Exercise Plan. Here we are discussing how to choose the right exercise plan that you can do easily to Get fit And Healthy.

Every person who works towards his/her Physique to get fit and healthy must need a perfect Exercise plan to build their physique or fit body. Firstly they should make sure to choose or decide what you need like Weight Gain or Weight Loss.

After that, they should make a proper consuming food. For knowledge about which type of food should they need for their body type you to visit our website Healthy Food blog. After that, you should work on your Per Day wise exercise plan according to us given below.

Right exercise plan According To Day

Monday Exercises (Chest Day)

According to Many Athletes like Mr.World Mukesh Singh Gehlot, cricketer Mr. Virat Kohli and Actor and Dwayne Johnson and many other famous Healthy athletes say Monday is a good day and Chest exercise is good to perform in Monday because Working out on Monday helps you be more productive, according to science and many more scientific reasons.

Exercise No 1:- Push-ups

Push-up is a powerful exercise to build your chest they also help to build your arms. There are such a lot of exceptional versions of this one exercise that it is able to goal your complete upper frame, assisting you to build muscle and strength to your fingers and chest properly at domestic.

How to Do

• Your hands should be shoulder-width apart or a bit similarly apart depending on how your frame feels, as well as your feet.

• Your hands ought to be facing forward.

• The period of your body could be in a straight line from head to toe. To try this, make certain you’re not letting your hips sink to the ground so your frame is dipping within the middle.

• Also, make sure that you’re not sticking your bum up inside the air. Everything has to be in a direct line. Your beginning push-up position must appear to be a stable plank to your fingers rather than your elbows.

• Now, interact with your center, flutes, and hamstrings. This will assist hold your again flat and your backbone impartial.

• Bend at your elbows. The attitude of the bend adjustments depends on the variant you use, but for the same old push-up, make certain that they’re round at a 45-degree angle.

• Lower yourself, as far as you can go whilst preserving your form, aiming to go low enough to as a minimum ensure your elbows are in line with your shoulders.

• Then, push yourself lower back up, making sure that you’re nonetheless activating the one’s ab muscle tissues until your palms are fully extended once more and you’re again inside the starting role.

The press-up or the push-up exercise is a very famous exercise used in top extremity training. lt is a closed kinetic chain workout that requires no tools and uses the body weight for resistance. it has many versions, so it may be adjusted according to the health level. the muscular tissues’ primary goals are the pectoral main, triceps brachial, and scapula stabilizers.

Exercise No:- 2 Dumbbell Fly

The dumbbell fly utilizes a chest fly movement staple to isolate the muscle groups to grow better and come to be more potent. it is regularly notion as a conventional bodybuilding motion because the goal of exercising is to isolate the chest for aesthetic functions. The dumbbell fly objectives all areas of the pecs however most significantly the internal chest.

How to Do

You should need some equipment to do a dumbbell fly. A set of Dumbbells or a flat bench.

• Lie flat on your again on a flat incline bench. Place your feet firmly on the ground on both facets of the bench. Your head and returned should continue to be firmly pressed into the bench at some point during the workout.

• Ask a spotter to hand you the 2 dumbbells, or gently choose them up from the floor and hold 1 in every hand.

• Lift arms up above the head so they’re extended but no longer locked out.
There has to be a moderate bend at your elbow, and your fingers and dumbbells should be going through every different.

• Inhale and slowly decrease dumbbells in an arc motion till they’re in line with the chest. your fingers can be extended to the sides but not locked out. Don’t drop your palms lower than your shoulders.

• Slowly press the dumbbells and exhale the air. The dumbbells should have identical arc movement.

• You should perform 10-12 reps of 3 sets.

Exercise No:-3 Flat Bench Press

There are 3 types of Bench presses the Flat bench press is one of them and it is a major exercise to grow your chest wider and healthier. In Flat bench press is one of the most powerful compound exercises this is totally for activating your whole Pectoral Muscle region, shoulder, back, core, and triceps is also effect to this exercise.

The flat bench press is the upper body compound exercise to grow your upper body. The flat bench press also helps to grow your chest fastly, bigger & fuller. The benefits of adding this exercise to your training increasing upper body strength improving muscle strength etc.

How to Do

To perform the Flat Bench press exercise you should need some gym equipment such as a flat bench, A barbell road, or weight according to your strength. If you should not know about the right weight or if you are a beginner you should start a flat bench press without weight as a warmup set after knowing the weight of the barbell you should increase your weight by 5kg and after the completion of each set, you should increase the 2.5kg to of weight.

• Lie on the flat bench, carry the barbell and keep your eyes should be aligned in front of the barbell upright direction. Your butt, head, shoulder, and spine should be in a natural position on the bench. Your feet should touch the floor a flatter side.

• Grab the barbell using an overhand grip, and place your both thumbs on the outside of your closed fist. Your arms are slightly wider than your shoulders. Make sure your arms should make a 45 degrees angle.

• Lift the barbell to the rack and inhale while lowering the barbell to your chest, at your nipple line.

• Exhale while forcing the upward direction of the barbell. While performing this not watch the barbell always focusing on the ceiling.

• Lowering the bar so it is just above to your chest on the starting position for your next bench press.

• You should do at least 3-4 sets of 12 reps each otherwise you should perform 3-4 sets of 15-12 reps as decreases the number of reps and increases the weight

Exercise No:- 4 Cable Crossover

The Cable Crossover exercise is a fun exercise to build large pectoral muscles. It brings constant anxiety to build big breasts. The cable cross-stand exercise helps to strengthen and shape the internal pectoral muscle tissue. Cable has consistent resistance, helps to increase the pectoralis major, and delivers much sought-after pressure to the internal percentage.

How To Do

Stand, grab the handle, and hold one in each hand.
‌Move the weights inside the cable machine slightly off the stack.

The cables should be tight and you should also feel the weight push your palms back. Always keep your lower back straight when exercising. Placing one foot in front of the other with the knee bent will help you maintain stability even while performing the movement.

This is the preliminary function. Put your hands in front of your curved frame. Pull the palm down if the handle is positioned too high, pull the arm in front of the chest if the handle is at shoulder height, or pull the arm up if the handle is placed low first.

Squeeze your chest muscles while bringing your hands close to each other. In a controlled manner, slowly return the palm to its original position.
‌It’s repetition.

TUESDAY Exercise

Tuesday is the day after Monday and after Monday chest exercises should need to train the next right body part to build the muscles.

Tuesday is good to work on your Bicep or Tricep Muscle for decent muscles on bicep or Tricep even though good looking physique everyone wants to make their proportions and your physique bicep and tricep is the main attractive part of the whole body to show.

The biceps (BB), commonly known as the biceps, is a large, thick muscle located in the abdominal portion of the upper arm. The muscle is made up of a short end and a long end. The long end is located on the side of the biceps muscle while the short end is located in the middle.

These three are the major bicep muscles:- coracobrachialis, brachialis, and biceps brachii. The biceps is the largest of these three muscles. Well-developed brachialis will push the biceps from below and can help accentuate the top of the biceps.

On Tuesday we should perform the two major exercises which are Bicep and Tricep exercises for the best results we should perform one Bicep or another Tricep exercise because if we perform alternates exercises that can heavily help to build muscles etc.

Now I’m telling all of you about Tricep Muscle The triceps brachii is a large, thick muscle on the back of the shoulder/arm. It should often appear in the shape of a horseshoe on the back of the hand. The main function of the triceps is to extend the elbow joint.

Every athlete or bodybuilder should train their Tricep for showing the bigger arm and get an attractive and fuller upper body. even though the tricep Muscle should help you to lift heavy weights easily if your tricep Muscle is not grown properly then your muscle strength for lifting the weight is not good as compared to another person whose tricep Muscles are grown fully.

On Tuesday we should train their two major muscle group the bicep and Tricep so here we should do three exercises for both muscle groups.

Exercise No:-1 Dumbbell Curls

The Dumbbell Curl is a classic biceps exercise. This exercise targets the biceps and can increase the size and strength of the entire muscle when performed correctly.

The Dumbbell Curl is one of the best exercises to grow/build your Bicep muscle. It is so simple and much more effective exercise. The dumbbell curls offer a small learning curve, perfect for beginners, and more advanced people will still benefit from the basic mechanics.

You will develop stronger biceps faster because you can bear more weight for the biceps.

How To Do

‌Stand up straight with your feet hip-width apart. Keep your abdominal muscles tense. Hold one dumbbell in each hand. Relax your arms beside your body with your palms facing forward.

Keeping your shoulders still and your shoulders relaxed, bend your elbows and lift the dumbbells so they are close to your shoulders. Alternatively, raise the dumbbells to eye or forehead level for a full range of motion. Elbows should be close to the body.
‌Exhale as you lift the weight. Lower dumbbells to starting position.

You should do at least 3-4 sets of 12 reps each otherwise you should perform 3-4 sets of 15-12 reps as decreases the number of reps and increases the weight.

Exercise No:-2 Diamond Push-ups

The diamond push-up is another compound exercise that helps you to tone your upper as well as lower body.

The Diamond Push-ups is mainly for building the Tricep Muscle such as triceps brachii (The three-headed muscle of the arm), With the right technique, the diamond pushup also activates the chest muscles like the pectoralis major, the shoulder muscles like the anterior deltoid, and the leg muscles like the quads and pecs.

How To Do

To Perform Diamond Push-ups you should not be needed any type of equipment only you should need your concentration, Mind muscle Connection mainly.

Begin the movement by placing your hands on the mat. The mat should just be below your chest, fingers spread apart, and your thumb and forefinger touching each other to form a diamond shape.
‌Straighten your legs like a plank position or place your knees on the floor for a more comfortable position.

Make sure your back should be straight and your abs engaged as you bend your elbows down until your chin or chest touches the mat. If you can’t get it that low, lower it as low as you can, then work on getting enough power over time.

At the bottom of the movement, the elbows should remain close to the sides.

Start the pushback with your body tense and do at least 3 sets of 12 repetitions.

Exercise No:-3 Standing Cable Curl

Forget everything you think you know about working with cables. In fact, this is a great way to train other parts of the body, especially the brachioradialis muscle. Standing arm curls maintain a constant resistance, increasing the load on the muscles and providing a much more effective biceps workout. Bend your arms while standing.

Standing Cable Curl is one of the most beautiful exercises to build the bicep muscle easily . standing Cable Curl is a moderate exercise in the modern world of the standing barbell curl. This exercise should be much more effective than a normal barbell curl. Such of those persons who want to support heavyweight should perform this exercise. The standing Cable Curl is the best way to build your short head of the bicep.

How To Do

‌Stand and face towards the cable machine with your feet shoulder-width apart and the handle of the cable machine in its lowest position.
‌Grasp the handlebar with both hands, palms out, arms extended straight down toward the floor.
‌Keeping your elbows and shoulders stationary, slowly lift the weight in front of your shoulders.
‌Pause and flex your biceps at the top.

Slowly returns to the original motion in the opposite direction.

Repeat it and you should do at least 3-4 sets of 15 reparations.

Exercise No:-4 Tricep Dips

Triceps Dips are also known as Triceps Downward pushups. The Tricep Dips are one of the most effective and difficult exercises, depending on how you place your legs. In this variation, the knees are bent for easy movement. Stretching your legs increases the intensity of your workout.

The key to safely performing this move is to keep your hips close to the chair or bench so there is no strain on your shoulders. Make sure your shoulders are down and away from your ears and skip this exercise if you feel any discomfort in your shoulders.

How To Do

To Perform the Tricep Dips exercise you should be need only a flat bench.

‌Bend your knees or straighten your legs on a chair or bench with your hands behind your hips (heavy).
‌Stand up with both hands, keep your hips very close to the chair or bench and bend your elbows down until they are about 90 degrees.

Keep elbows back, shoulders down, and abs tight.

Start with pushbacks and do 1-3 sets of 8-16 reps.
‌Avoid this exercise if you feel pain in your shoulder.

Exercise No:-5 Double Bicep Cable Curl (Cable Flex Curl)

Another simple, super easy, or highly effective cable exercise, The Double Bicep cable curls, are a great way to maintain tension in your biceps by alternating your flexed muscles. Just holding your arms in this position will give you an arm workout, but the extra flexion will overload your muscles. Bend your arm with a cable.

The Double Bicep Cable Curl is another name for Cable Flex Curl because it’s Orient by one of the most famous bodybuilders in Olympia. 3X Mr. Olympia 212 Champion Mr.Flex Lewis. He is the guy who promotes this exercise and his arms size is insane. Many time notice in their speech he will say the benefits of double Bicep Cable Curl and its effectiveness.

How To Do

‌Stand between the two weight stacks on the cable cross station. Hold the handle with the high pulley in both hands. Extend your arms out to the sides, parallel to the floor.

Bend one arm toward the head without moving the right arm. Slowly extend your left arm. Repeat the movement with the opposite hand. Repeat it and you should do at least 3-4 sets of 15 reparations.

Exercise No:-6 Rope Pushdowns

The Rope Push-Downs exercise is mainly to grow your tricep-long head muscle. It is typically performed on a rope machine with a rope attached to the cable machine. It is too simple to perform simply stretch the rope at the bottom of the movement to really activate the tricep Muscle.

The Triceps rope pushdown exercise should be worked on all three heads of the triceps. This exercise primarily works on the triceps, especially the lateral head, but the increased extension from a relaxed grip on the rope engages the rear deltoids also.

Triceps pushdowns are one of the first exercises that most athletes learn, and with good reason. Whether you use a barbell or a jump rope, push-ups (often called triceps extensions) help build the bulging muscles in the back of your arms, giving you a significant pump. That is, of course, if you’re doing the action right.

How To Do

To perform this exercise, you should stand facing toward the triceps pushdown machine/cable machine and grab a horizontal cable bar or rope (depending on the machine at your gym) with an overhand grip.

After that Adjust the bar or rope grip according to your chest height. Start by using the pin and positioning and setting the weight low. Different versions of the system may include different weighting mechanisms.

‌Start by strengthening your abs. Hold your elbows at your sides and spread your legs slightly.

Inhale. Press down until your elbows are fully extended. However, it is not yet in a straight fixed position. Push up while keeping your elbows close to your body and slightly bending your knees. Resist bending forward.

Try to keep your back as straight as possible during the push-up. Exhale as you return to the starting position in a controlled motion. Don’t break the weight.

Repeat it and you should do at least 3-4 sets of 15 reparations.

Exercise No:-7 Preacher Curl

The Preacher Curls work on the front muscles of the arms to help build bulk into the short head of the bicep as well as the long head of the bicep. This exercise should be totally isolated movement is great for stability or good mobility.

Doing preacher curls you should know about the right technique for this exercise. Almost every second people know about the benefits of the preacher curl exercises but only some people know the right way to do preacher curl exercises.

You should need some basic equipment to perform this Exercise such as;- an Inclined Bench, a Barbell, or Some Weight according to your strength.

How To Do

‌Hold the barbell approx 6-8 inches apart.
‌Place your both hands on the sloping sides cushions of the pulpit with your elbows slightly bent not so much.

Without moving your shoulders, bend your elbows and bend the bar towards your shoulders.
‌Pause and flex your biceps at the top.
‌Slowly returns to the original motion in the opposite direction.

Repeat it and you should do at least 3-4 sets of 15 reparations.

Exercise No:-8 Single Arm Dumbbell Overhead Extension

As we know You may have guessed that overhead triceps extensions are primarily engaged with the triceps. As the name suggests, the triceps have three “heads”: the long muscle, medial and lateral. A well-executed one-arm dumbbell row builds a strong back.

All of this strengthens your shoulders, upper arms, and core. These benefits help you perform many daily activities with greater ease and less discomfort. Easier to bend, lift weights, and many other highly effective works

How To Do

To performing this of the best exercise we should need some basic equipment such as a flat bench or some dumbbells and you should choose a dumbbell weight according to your strength.

Choose a dumbbell and sit on a flat bench or the edge of a bench at a 90-degree angle, resting the dumbbell on your hip.

Grab a dumbbell with your left hand in a pronation grip (palms facing your feet) and lift the dumbbell overhead until your arms are fully extended.
You can place your right hand on your lap or stomach.

With only the elbow bent, slowly lower the dumbbell down the right side of your head until it is at the level of your right ear.


After two days of the workout of the week, Wednesday comes and after the chest, bicep, and Tricep exercise today’s workout is on our abdominal muscles. Abdominal muscles are one of the most important muscles in the whole body. If your abdominal section is not sharp or fine and your belly fat shows that is the main way to work on your abdominal muscles.

In the human body, there are five major abdominal muscles: the pyramidal muscle, the rectus abdominal muscle, the external oblique muscle, the internal oblique muscle, and the transversus abdominis muscle. Abdominal sprains and hernias are common, but a few strategies can keep your abs intact.

To get fit and healthy abdominal muscles training is a must and for fitness, we should do 3 exercises of abdominal muscles because more exercise can harm your stomach because of not habitual it.

Exercise No:-1 Crunches

The Crunches have been a staple of abdominal workouts for decades. They target the rectus, six muscles that run along the front of the torso. Building these muscles is part of developing your core muscles for stability and performance. Crunches can be part of a core strength workout or a full-body workout.

Crunch workout is in the muscles in front of the abdomen called the rectus abdominis, also known as the six-pack muscle. The rectus abdominis muscle flexes to bring the shoulder toward the hip.
One of the core muscles provides stability to the body. A strong back and abs are the basis for daily movement and athletic performance. A strong core is also essential to prevent back pain and sprains and to keep the spine and pelvis stable.

How To Do

‌Lie on your back on the floor, bend your knees, and place your hands behind your head or in front of your chest. Some people find that crossing their arms in front of their chest helps avoid neck strain. hold your core tight.

Crunch your ribs toward your pelvis and use your abs to initiate and complete the movement.
‌As you exhale, keep your neck straight and your chin up.

Hold the top of the movement for a few seconds and continue to breathe. Sit down slowly, but don’t relax completely.

Repeat it whole Exercise with perfect form on each rep you should do at least 3 sets of 15 reps.

Exercise No:-2 Mountain climber

A Mountain Climber is a Compound exercise that uses multiple muscle groups throughout the body, climbers are an effective way to strengthen your arms, back, shoulders, core, and legs. Another benefit of using multiple muscles at the same time is that you burn more calories by increasing your heart rate.

Mountain Climbing is a calorie-burning exercise that actually increases your heart rate. It also targets the core, so it’s the perfect workout to shed stubborn belly fat and open up your abs.

How To Do

To perform these abdominal exercises (Mountain Climber)you don’t need to be any equipment only one mat for the ground.

‌Start in a high plank position with your body and hips straight. Lift your right leg and pull your right knee between your hands toward your chest. Keep your core tight and keep your hips still.

Return your right foot to the board, lift your left leg, and draw your left knee between your hands and close to your chest. Switch legs as fast as possible for 35-45 seconds.

Exercise No:- 3 Russian Twist

The Russian Twist is a simple exercise that works towards your core, shoulders, and hips. Typically performed in repetitive sets, it tones the core muscles through twisting movements focused around the abdomen. The Russian twist is an effective way to pump up the body, shoulders, and abdominal muscles. This is a popular exercise among athletes because it helps with rotational movements that often occur in sports. This may seem like a simple move, but it requires a lot of strength and support.

The main People should love Russian Twist. This is because it uses one of the four or five major functions of the core: torso rotation. This exercise targets the obliques, long muscles that run along the sides of the torso and help flex, tilt, and rotate the spine. If you want a strong, symmetrical core, you’ll need to pay close attention to your obliques.

The main problem with the way most people do the Russian Twist is that they are in a hurry. This is a common problem with many ab workouts, but it’s a particularly bad idea when you’re rotating your upper body under a load that increases your chances of injury. Samuel says that while proper execution of the moves provides perfect technique, for most trainees this is probably a bad choice as there are so many places to cheat.

How To Do

‌Sit on the floor or mat with your feet on the ground. Your heels should be on the floor, but your toes can be lifted off the ground. Tighten your hips for stability.

●Lean back so that your upper body and thighs form a right angle.

●Please raise your hand in front of you. Watch your hands (and look at the weights when you move on to lifting weights) – you’ll be watching your hands throughout the movement.

● Rotate the upper body left and right while pausing in the middle position between each repetition. Move slowly and watch your weight. Keep the load as far away as possible so you can keep the lever long enough to challenge your abs. Work only within the range of motion. If your hips and knees start to move, you’ve gone too far.

‌Repeat it whole Exercise and you should do at least 3-4 sets of 25 reps.


Day 4 is another day to train your next body part to get fit and healthy so after the 4 body part training here we should have left 2 more body parts to train one is the leg and the other one is the back so many athletes or IFBB pros say best day to train your leg is Saturday so we should to train our back on Thursday.

Back is the one of the bigger muscle group parts of the body that’s why we need to 5 to 6 exercises to train the back perfectly.

Adding back exercises to your fitness routine can improve overall strength, as well as reduce back pain and keep you in good shape and posture. Strengthening your back muscles creates a major support structure for your entire body.

Before Doing any exercise warm-up is a must. Start with 5-10 minutes of moderate aerobic/cardio exercise to get your blood pumping and your muscles awake.

Then do 4-5 minutes of dynamic stretching to prepare your back for the target workout. These exercises are a great starting point.

Exercise No:-1 Pull-ups

It should be always a nice idea to have overhead rows in your back workout, and pull-ups are one of the best. Each variant has its own benefits. The wide-grip variant is great for the upper lats, while the close-grip pull-up or neutral-grip pull-up provides more stretch and overall range of motion.

There are several types of Pull-ups such as:-
1:- Wide-Grip Pull-up
2:- Weighted Pull-up
3:- Chin-Ups (Underhand grip pull-ups)
4:- Pull-ups With the Gymnastics Rings
5:- Band-assisted pull-ups

These are the major types of Pull-ups but here we do wide Grip Pull-ups all types of pull-ups are beneficial for a V-Taper Back Growth but according to the beginners, we should discuss the wide grip pull-ups. A Wide-grip pull-up works on your back more effectively than pull-ups. In fact, one of the main drivers of wide-grip pull-ups is the lats. If you want to take your back and biceps to the next level, wide-grip pull-ups are for you.

How To Do

‌Grab the horizontal bar with a full overhand grip. Your grip should be wider than your shoulders. You can reach the bar by standing on a plyometric box or a secure flat bench.

Get out of the box and drop your legs. Arms and legs should be long and slightly bent at the elbows.
‌Engage the hips and quads. Use your core. Your ribs should point down and your pelvis should be slightly tucked in.

Rotate the shoulders outward to engage the lats. The shoulder blades should be elevated from the spine. The chin should remain low throughout the movement as if holding an egg under the chin.
‌Begin the upward movement, simultaneously bringing your shoulder blades down and pulling your elbows towards you.

Continue pulling the shoulder blades toward the spine and tense the upper back and lats until the collarbones touch the bar. Pause at the top position.

Start the downward motion by straightening the arms and rotating the shoulder blades up and away from the spine.

Slowly lower yourself to the starting position. Your arms should be long, your elbows slightly bent, and your shoulder blades should be away from your spine.

Repeat wide-grip pull-ups as many times according to our recherche mostly people should do 4 sets of 12-15 reps.

Exercise No:-2 Deadlift

This powerful deadlift is much more than just a back workout. It targets to your entire posterior chain from the calves to the upper trapezius, but it is also an age-old treatment for overall glute development. And no, this isn’t just for powerlifters! Legendary bodybuilder Jay Cutler, and Ronnie Coleman also work their back with deadlifts.

The technique is important, but once you get the hang of it, you can lift heavy weights that maximize muscle mass and release hormones to help you build muscle and get bigger.

Normal people say the Deadlift is only for back exercises to build the back muscles but on the other hand, the bodybuilder, action actors, and athletes say Deadlifts not only use your back muscles but also your hamstrings, quads, glutes, and core. The best thing about deadlifts is that you get a great workout in a short amount of time because you use so many different muscles.

How To Do

The deadlift is a weighted exercise in which a weighted bar or bar is lifted off the ground to hip height, and the torso is perpendicular to the floor and then placed back on the ground. It is one of the three great powerlifting exercises, along with the squat and bench press.

‌Stand with your feet shoulder-width apart (or a little further) and your toes under the bar. The feet may face forward or be slightly inclined. The heel must remain on the surface. As you move up, the bar may move closer to your shins and hit them. Maintain a neutral spine position.

It Tightens and stabilizes the abdominal muscles. Sit with your knees bent. The shape of the descent to the bar is similar to, but not identical to, the squat. The back is straight or slightly arched, and the shoulders and spine are unrounded. Grab the bar just behind the knees with a straight or overhand grip.

Push through your knees to lift the barbell. Exhale with effort. Be careful not to lift your hips first so that your torso moves forward and your back rounds. Do not try to lift the bar with your hands. Keep your arms tense and extended and grab the bar as your legs push up. Think of your legs and shoulders moving up with your hips as your balance point.

The bar should almost touch your shins and be at hip height when you reach full height. Pull your shoulders back as far as possible without arching your back.

Keeping your back straight, lower the bar to the floor in the opposite direction.

Repeat as many times as desired. But according to us 3-4 sets of 12 repetitions is enough.

Exercise No:-3 Seated Row

It is a kind of strength training that strengthens the back and shoulders. This is done by pulling on the seated rowing machine’s weighted handle. You can also do this on a seated deadlift machine or by pulling on a resistance band also. Unlike other free-weight variations, the classic sitting deadlift maintains constant tension with each movement.

Many gyms also have a variety of handles that can be clipped onto a row of seat ropes, providing wide and narrow grips and multiple hand positions.

How To Do

To perform the Seated Row exercise you should Sit on a bench, bend your knees and grab a rope anchor. It often has a triangular handle, but it can also be a crossbar. Get into a position with your knees slightly bent so that you can reach the handle with your arms outstretched without arching your back. Tighten your abs and you’re ready to row.

‌Pull the bar and weight back toward your lower abdomen, being careful not to use too much propulsion as you push your torso back with your arms.

Aim for the middle and upper back as you row with an open chest, keeping your back straight and pulling your shoulder blades together. Return the handle forward while tensioning it until it is fully extended, remembering to keep your back straight even if your hips are bent. repeat the exercise as many times as your will but according to us, you should do at least 3 sets of 15 reps it’s enough for your back.

Exercise No:-4 Lat Pull-Down

The Lat Pull-Down exercise should work the biggest back muscles: the lats and biceps, the posterior deltoids, rhomboids, and the traps. This exercise gives you the opportunity to work many muscles at the same time and develop overall back and upper body strength.

Everyone’s first impulse may be to reach for the bar with a wide grip, but most researches show that using a close neutral grip activates the lats just as much as a normal grip. This grip is great for building muscle by increasing your range of motion and increasing your lats.

Slow down the reps of these exercises, squeeze hard at the bottom of each rep, and stretch well at the top.

How To Do

‌Grab the bar with a wide overhand grip and drive your knuckles up. Other positions and grips are possible but start with these standard positions.
‌Pull the bar down until it is approximately at chin height. Exhale as you go down.

A slight backward movement is acceptable but keep your upper body still. Keep your feet flat on the floor and tighten your abs as you pull. The bottom of the movement should be the point where the elbow can no longer move down without moving back. Stop at this point and don’t go down any further.

Squeeze the shoulder blades together while keeping the shoulders straight. From the floor position, hold the barbell close to your chin and slowly return the barbell to its original position for a gradual rise. Make sure you don’t hit the weight board.

Continue until you have completed 8 to 12 reps per set of Take a break and then continue with your scheduled program.

Exercise No:-5 Single-Arm Dumbbell Row

The Singal arm Dumbbell Row is a classic unilateral exercise with each side working independently. You can also move a lot of weight, especially if you use straps. You’ll get more range of motion with one-sided exercises, and you’ll be better able to support your lower back with one hand on the bench. it will help you to perform the Exercise in an easier way. Smaller trunk rotations have also been shown to activate more “core” musculature.

The back delta is the muscle at the back of the shoulder. Rhomboid – The superficial muscle of the upper back that connects the scapula (scapula) with the upper part of the spine. The trapezius muscle extends from the back of the head and neck down the spine to the shoulders.

How To Do

‌Get into a standing position holding a dumbbell in one hand with a neutral grip. Lean forward until your torso is approximately parallel to the floor (or slightly higher), then begin the motion by doing your elbows behind you and contracting your shoulder blades. Pull the dumbbell toward your body until your elbow is on (or just behind) your midline, then slowly lower the dumbbell to the starting position under control.

Repeat as many times as desired on both sides.
‌3 sets of 12-15 reps.

These are the five major exercises for the bigger, thicker, and more muscular Back.


On Friday we should Repeat the Bicep or Tricep workout because the bicep or Tricep Muscles are those muscles which should need to train more. That’s why we should train the bicep or Tricep Muscle again in a week.


OMG, it’s Saturday finally the last day of the week’s training this day is a very hard or painful day because it’s the day of leg day. Who misses the leg day their legs war develop like a chicken leg hahaha. I know it’s a bad joke but never miss leg day because leg muscles are the major or most important muscles in the whole body that’s why bodybuilder and athletes mainly train their legs.

There are several types of legs exercise but here we discussed the most important and improved exercise which can help you to build your leg muscles.

Exercise No1:- Barbell Back Squats

Squats are the main exercise because they are the toughest leg exercise you can do. They have been shown to affect to the entire musculature of the lower body and trigger the release of muscle-building hormones. In fact, squatting before bending your arms will greatly improve your arm strength! Don’t laugh: powerlifter and bodybuilder Dr. Lane Norton combines these two moves in his Legs and Arms Blast workout.

High bar or low bar? It depends on you and your goals even on your body type how tall or short you are. A high neck, with the neck resting on the trapezoid, fairly evenly affects all the muscles of the leg. A powerlifter’s favorite, the low bar targets the glutes and allows you to lift more weight. Not sure which one? Choose a variation that allows you to squat deeper and more comfortably without overarching your back.

The back squat has proven to be a great muscle-strengthening exercise. Muscle mass is an important indicator of overall health and fitness as it helps develop strength, endurance, and mobility.

How To Do

Set the bar on the squat rack to a height that matches your height. The bar should be slightly below your shoulders. After unpacking the boom, make sure you have enough space to take a few steps back.

  1. Stand under the bar facing the bar and place your hands on either side of the bar. The bar should be over your upper back muscles.
  2. Remove the bar from the rack and step back until you are several inches from the bar rack.
  3. Keep your feet slightly wider than hip-width apart and slightly bent at the knees. Your shoulders should be directly over your hips, and your head and neck should be in a neutral position. The chin should remain low throughout the movement as if holding an egg under the chin.
  4. Distribute weight evenly across the foot from toe to heel. Grab your feet off the floor to create a stable foot position.
  5. Rotate your shoulders outward to engage your lats and upper back.
  6. Pre-tension your shoulders and hips and engage your upper body. Your ribs should point down and your pelvis should be slightly tucked in.
  7. Initiate the downward motion by flexing the hips, knees, and ankles while maintaining alignment.
  8. Lower yourself until your legs are parallel to the floor or slightly below. Distribute your weight evenly across your feet when lowering.
  9. Pause at the position below.
  10. To start climbing, put your feet on the ground and begin to rise. Focus on pushing through your midfoot and heel while squeezing your toes.
  11. As you begin to stand up, keep your chest high, squeeze your hips, straighten your knees and let your hips move forward.
  12. After the movement, keep the spine in a neutral position and tighten the gluteal muscles and quadriceps.
  13. At the end of each repetition, your shoulders should end just above your hips.
  14. Imagine that the basin is a bucket filled with water and you do not want to spill water from the bucket front, back of both sides.
  15. 3 sets of 12-15 reps.
    Exercise No:-2 Lunges

Like all the movements listed so far, the swinging moves involve widening your hips and knees, helping you to stimulate your thighs and glutes. Another benefit is that they can be performed with weights in the traditional strength-building rep range, with dumbbells or barbells, or with body weight only for higher reps.

How To Do

Stand in a split stance with your right foot about 2 to 3 feet in front of your left foot. Your torso should be straight, your shoulders should be pulled back, your core should be tight, and your hands should be on your hips.

‌Bend your knees and lower yourself until your back knee is a few inches off the floor. At the end of the movement, your front thigh should be parallel to the floor, your back knee should be pointing toward the floor, and your weight should be evenly distributed across your feet.
‌Push your body back to the starting position, keeping your weight on the heel of your front foot.

Exercise No:-3 Leg Press

A leg press is a compound strength workout in which a person uses trained their legs to push off weights and resistance. The term leg press refers to the equipment used to perform this exercise. The leg press can be used to assess the overall strength of an athlete’s lower body.

How To Do

‌Squeeze your abs and push off the platform with your heels and front foot. Heels should be kept flat on the footplate. Do not use the front of your foot or your toes just to move the pad forward.
‌As you exhale, straighten your legs and keep your head and back flat on the seat pad. Stretch with slow, controlled movements rather than explosive movements.

‌Pause at top of the movement. Make sure you don’t lock your knees and bend them outwards or inwards. Inhale and slowly bend your knees to return the footplates to the starting position. Keep your feet and back flat throughout. If you’ve never done leg presses before, start moderately with 3 sets of 12-leg presses. Build your strength and you can move forward from there.

Exercise No:-4 Leg Curl

Leg curls target the hamstrings (biceps, semitendinosus, and semitendinosus femoris) and calf tissues (calf and soleus muscles). When the reverse movement is reduced, the gluteal muscles (glutes group), thighs (quadriceps), and the front of the leg (tibialis anterior muscle) are also activated.

How To Do

‌Adjust the curling pad so that it is over your heel. The device should have a command with a picture showing this step.

Lie on the floor with a curler pad over your calves. Make sure your legs are fully extended. Grasp the handles on either side of the system.

With the buttocks attached to the bench, lift the toes, bend the knees, and pull the ankles toward the buttocks.

Pause for a few seconds, then slowly lower your legs to the starting position.

Repeat 10 to 15 times & weight should increase in every second rep of each set.

Exercise No:-5 Good morning

A proper morning workout will engage the lower body muscle groups as well as the hamstrings, gluteus maximus, erector, and lower body muscles. The right morning exercises with the right posture can energize your legs and back.

How To Do

‌Stand with your toes shoulder-width apart and hold one dumbbell horizontally at chest level. Cross your palms for a more secure grip. This is the starting role.

‌Keep your knees in a soft curve, tilt your hips forward and push your hips back while leaning your upper body forward. Stop when your torso is slightly above parallel to the floor.

‌Move your hips forward and lift your lower body to return to the starting position. Squeeze your hips at the top. This is one iteration.
‌Perform 3~4 sets of 12-15 repetitions according to your body strength.

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