Full body Massive Intensity

Dinosaur Deadlift Program

Pre-Season Sprinter Workout

Compound 3 Day Split

Italian Mass Training

Abm

Those With Back Problems

3-Day Hardcore Workout

Beginner's - 3 Days Per Week

7-7-7 Routine

Strength & Mass Routine

A 3 Day Workout

Turn Fat Into Muscle

How fit you truly are can be determined by the amount of muscle and fat on your body more than what the amount suggests on the scale. Would you turn fat into muscle and you might not see it on the scale - as you are possibly seeing the weight of the fat replaced by the weight of muscle - but you'll feel it in the way your pants fits and spot it in the mirror! It involves basically the right exercise and the right diet to make it a truth.

Build the Muscle, Burn the Fat 
Where there's a calorie shortage from calories that you burn and that of which you consume this is what helps you to losing weight. Simply going all out on a treadmill alone won't help you to turn fat into muscle. Muscle mass generally forms due to stress being placed on the body. So, lifting weights or using your own body weight as a form of resistance will help you do this. Together with exercises to burn fat you can start building a more defined body.

Though, the truth is that having more muscle around your body will help you burn away fat. This includes when you are resting too. Even long after you're finished with cardio workouts some strength training can ensure you carry on burning away calories. Meaning that the more muscles you have it'll allow you to turn fat into muscle more easily

Support Muscle Building with Diet 

It's vital to be able to constantly feed your body the proper nutrients it needs as you are building it to not only be able to properly recover from the stress of working out but to build muscle and strength at the same time. And, absorbing a good amount of high quality sources of protein will help make sure your body can turn fat into muscle. Your body uses protein to recover from the strain of strength training and to build and strengthen your muscles; it's a crucial part of your muscle-building diet.

Each individual must have a balanced diet to remain at a healthy weight. Eating the right foods will confirm you have the energy necessary to carry out the muscle building workouts. Good fats can come from fish or olive oil along with eating whole grains, vegetables and fresh fruits.

A few empty calories or simple carbs resembling those found in junks foods or sugar ought to be consumed less. Add to this some lean protein and this combo of diet and exercise will work to turn fat into muscle. Remember that while eating a low calorie diet can support you to drop pounds, so as to become fitter and tougher and turn fat in to muscle, you do need to eat. Your body needs the right fuel, so avoid that starvation diet and eat smart instead. It will result in more energy, more effective workouts and help you to make those changes to your body quicker.

8 Strength Training Tips for Women

I know strength training builds muscle mass and keeps my bones strong. So I drag myself to the gym a few mornings a week, use a couple of the less-sweated-upon machines, and pat myself on the back. But that's about all the effort I've given it—until now.

One of my goals for the year is to actually try a strength-training program designed by someone smarter and more experienced about this stuff than I am. And my good friend Erle, who spends a lot of time mulling over the science behind his own exercise routine (and posts his thoughts about fitness at f-40.blogspot.com), has always spoken highly of Alwyn Cosgrove, a coach, gym owner, and writer (www.alwyncosgrove.com). So when I heard that Cosgrove, with coauthors Lou Schuler and Cassandra Forsythe, has a new book out, The New Rules of Lifting For Women (Avery/Penguin Group USA), I jumped at the chance to get him on the phone. Our chat centered on some of the misconceptions that everyone—but particularly women—have about weight training. Here's some of what I learned:

A weights-and-intervals program gives you the best bang for the buck.
I'm an endurance junkie, so for better or worse, running or cycling for a few hours at a time will always be part of my life. But if you aren't training for a half-marathon and your goal is to pare some fat from your bod and make your jeans fit better, Cosgrove says a weightlifting program coupled with intervals—alternating high-intensity bursts of riding a stationary bike or running with a recovery period—is preferable to plodding along at the same slow pace. "When it comes to fat loss and enhancing the way you look, time is the limiting factor," he says. The program in his book calls for three days a week of strength training, with and without intervals, for a combined time of less than an hour per workout.

Lift three times a week.
Two will offer some benefits, and one is better than nothing but isn't going to do much good. By contrast, more than three is not likely to give you enough time to recover in between workouts, which is when the strengthening of your muscles is happening. (Government recommendations for heart health include 30 minutes of the equivalent of brisk walking most days, so you might want to add a few days of that to this routine—it's not going to interfere with recovery from the weights.)

You need to lift enough weight to make it worthwhile.
Women often choose light weights that they think will magically shape and tone the muscles, whereas men will go right for the big bang kind of exercises," says Cosgrove. Uh, guilty as charged. I tend to use machines that focus on one muscle at a time because squats with a barbell intimidate me. Cosgrove favors free weights: "You can sit on a machine and do a leg extension, or you can spent a minute doing squats, working many more muscles and being much more time effective," he says." Sold, to the woman in the pink running shorts!

You need to increase the weight over time.
Cosgrove suggests you let the number of repetitions dictate how much weight you start with. Pick a weight that you can definitely lift eight, maybe 10, but definitely not 12 times. Ideally, you'd increase that weight a smidgen every time you do the routine, but since most weights come in 5-pound increments, he suggests this instead: Do 10 reps in a set the first time, then 11, then 12, and once you're doing sets of 12, increase the weight and go back to 10 reps per set. (His program calls for different numbers of sets, depending on the stage, but two to three sets for 10 to 12 reps is a good rule of thumb.)

Don't waste your time doing exercises that only work your smaller muscles.
Machines that isolate the calf, biceps, and triceps muscles aren't doing much good, says Cosgrove. "Muscles are like a web and work as a system," he says. "They're designed to work together." Doing exercises like presses, rows, and pulldowns lets those little muscles work the way they're supposed to: in concert with the bigger ones.

Toss the standard back-on-the-floor crunches.
Straining against the hard ground isn't doing your spine any favors, and you aren't working the full range of your abdominal muscles. Instead, Cosgrove recommends other ab exercises, including crunches on an inflatable ball (which are cushier on your back and let you reach the full range of motion) and a deceptively innocent-sounding move called a plank, where you hold your body straight in a modified push-up position, propping yourself on toes and forearms.

One-size "proper form" does not always fit all.
You don't want to be so caught up with the so-called rules of an exercise ("Don't lock your elbows!" "Don't let your knee move past your toes!") that you are petrified to even start. Everyone's body is different. So if your basic technique is correct, and you aren't experiencing pain during or after a workout, you're probably OK, he says. One visible test: "My usual rule is that the first rep and the last rep should look the same, though the last rep will be slower."

Don't worry—you aren't going to get huge.
It's not easy even for men to get so they look like those folks on the cover of Muscle & Fitness magazine. For women, because of our lower levels of testosterone, it's definitely not going to happen, unless you have some off-the-charts genetic propensity to pile on muscle and are spending your entire day working out. Worry about global warming, worry about whether Heidi will marry Spencer from The Hills and populate the world with little blond idiots, but don't worry that lifting will make your muscles burst out of your clothes.

Free Workout Routines for Women: Intermediate – Weight Loss +Toning

Monday: Cardio + Toning
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 5 minute Cool down
• 3 sets Lat pull downs (view image)
• 3 sets Incline Dumbbell press (view image)
• 3 sets Triceps kickbacks on bench (view image)
• 3 sets Bicep curls on cable machine (view image)
• 3 sets Dumbbell lateral raises (view image)
Tuesday: Off
Wednesday: Cardio + Core
• 5 minute warm up
• 20 minute Interval training on treadmill
• 5 minute Cool down
• 3 sets Back extension (view image)
• 3 sets Bicycle crunches (view image)
• 3 sets Straight leg raises on bench (view image)
Thursday: 20 minutes Stationary Bike
Friday: Cardio + Lower Body
• 5 minute Warm up on treadmill
• 10 minute Jog on treadmill
• 5 minute Cool down
• 3 sets Stability Ball Squats (view image)
• 3 sets Barbell Side Lunge (view image)
• 3 sets Bridges (view image)
• 3 sets Seated Calf raises (view image)
Saturday: 20 minutes Stationary Bike
Sunday: Off

Free Workout Routines for Women: Advanced – Define and Strength

Celebrity body style: Angelina Jolie/Janet Jackson
Monday: Cardio
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 10 minute Stationary Bike
• 10 minute Elliptical trainer
• 5 minute Cool down
Tuesday: Toning Upper Body
• 8 minute Warm up on treadmill
• 3 sets Lat pulldowns (view image)
• 3 sets Dumbbell front raises (view image)
• 3 sets Bicep curls (view image)
• 3 sets Triceps pushdowns with rope (view image)
• 3 sets Dumbbell lateral raises (view image)
• 10 minute Cool down on treadmill
Wednesday: off

Recommended Article:
Top 10 Workout Supplements for Women

Thursday: Cardio
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 10 minute Stationary Bike
• 10 minute Elliptical trainer
• 5 minute Cool down on treadmill
Friday: Toning Lower Body
• 10 minute Warm up on treadmill
• 3 sets Squats on Bosu ball (view image)
• 3 sets Dumbbell lunges (view image)
• 3 sets Seated Calf raises (view image)
• 3 sets Kneeling arm and alternating leg kicks (view image)
• 3 sets hamstring curl with ball (view image)
• 5 minute Cool down on treadmill
Saturday: Core
• 3 sets Plank on Stability ball (view image)
• 3 sets Kneeling rollout with ball (view image)
• 3 sets crunches on Stability ball (view image)
• 3 sets Plank with alternating legs (view image)
• 3 sets Reverse crunches (view image)
• 3 sets Back extensions (view image)
Sunday: Off

Benefits of push ups

Benefits of push ups are so obvious that there is no secrets about them. Plain and simple. You just need to take a few minutes each day to perform them and you are going to see their incredible impact on your body very soon. Every week your could notice great changes on the shape of your body, while watching yourself in the mirror. Every week!

As far as I am concerned there is no better and faster way of getting fit as doing push ups.

Let's quote some of the many benefits of performing good old fashioned push ups.
They work:

1. your chest
2. hands, forearms, biceps, triceps
3. shoulders, traps, upper back, lower back
4. abs
5. glutes
6. hamstrings, quads, calf, feet
7. your heart muscle gets stronger and your mind get more 'clear', too

But I need to mention so much more:
- you can perform them anywhere, anytime
- you don't need any technical equipment
- it cost you nothing for gym membership or anything else
- you can make them alone, with no hassle around
- regular performing gives you almost perfect lean and very healthy look

You can call push ups a core-strengthening exercise. They largely improve your balance by strengthening and shaping up most important muscle groups in your body - the core.

I believe push-ups are the most effective exercise for improving total body fitness. They include cardiovascular training, weight/body lifting and muscle stretching all in one exercise.

women begginer workout

women workout Imtermediate

Advance Women Workout

Best Shoulder Exercises for Mass

If you want to make a powerful first impression, either in your daily life or at the gym, you need to spend more time working on your shoulder muscles. The shoulders are important because they cap your (hopefully) well-developed arms, and frame your expansive chest. Broad shoulders carry connotations of power, dominance, and masculinity. This may come from the Greek God Atlas, who was always depicted as carrying the world on his expansive shoulders.

Seated and Standing Shoulder Press

This exercise surpasses all the others when it comes to building your deltoids. This is because it is one of the few exercises that afford enough leverage to lift large loads. When performed in a careful, controlled, manner, this press will offer you round, well-toned, impressive deltoid muscles.

There are several variations of the military press. One suggests that the best way to utilize the down movement is to lower the bar to the back of the neck. Another claims that the best way to utilize the down movement is to lower the bar to clavicle height at the front of the body. Both variations of the downward movement are advantageous in different ways. The advantage of lowering the bar to the back of the neck is that the shoulder muscles stretch deeper, meaning that the lateral and anterior deltoids get plentiful stimulation due to the positioning of the shoulder socket. The advantage of lowering the bar to the clavicle is that this position is actually safer for the shoulder socket. This position however, isolates the anterior deltoid whilst exercising the upper pectoral as a synergist.

Lateral Dumbbell Raises

Lateral Raises are often sadly under-utilized by more experienced bodybuilders. Such users tend to use them as a muscle-defining or shaping technique, rather than as a tool to develop added mass and strength in their shoulders. The raises target the lateral and posterior deltoid muscles. As a lifting beginner, it might be hard to provide your muscles with enough weight resistance to feel like you are getting enough stimulation. Over time however and when the correct techniques utilized, you will begin to see sizeable gains in your deltoids.

There are several different ways to perform Lateral Dumbbell Raises, and your choice may depend on the amount of equipment you have available. A cable machine can be used or free weights. You have the flexibility to decide whether you want to sit or stand, and also whether to exercise both arms at one time, or spend time on each arm individually.

Whatever your choice might be, the movement is basically the same. You should securely hold your dumbbells at hip level. The inverted nature of your palms will ensure that the dumbbells are parallel. Extend your arms and raise them until your weights are level with your shoulder. At this point, they will be perpendicular to the ground. If you elevate the weight higher than your shoulder, you will put unnecessary strain on your shoulder socket.

You should never swing the weights. It is the careful, continuous, controlled movement, both to the shoulders and back to the hip that strains the muscle and gives you maximum gains. If you are having difficulty with your technique, use a mirror or ask someone to help you with this.

Upright Rows

The rows target the traps with the lateral and posterior deltoids. They are common exercises for both beginners and advanced lifters, and are often seen in the gym setting. Upright rows are easily performed and highly effective. The mixture of heavy loads and good posture make them a staple in many routines.

There are many different aids you can use to perform this shoulder exercise. The cable machine, and dumbbells are oftentimes used, but the barbells tend to better suit beginners, as they leave little room for poor technique. Use a secure overhand grip on the barbell, which should be resting at your waist. Holding the bar tight to your abdomen, lift the weight vertically, and finally rest it around chin height. Your eyes should be focusing straight forward at all times.

Heavy Barbell Shrugs

Historically, many experienced bodybuilders have exercised the trap muscles as part of their back routine. It has long been argued, that for efficiency reasons, the traps should instead become part of the shoulder workout routine. Your aim is to develop expansive, angular trap muscles, which can be difficult to do because of their nature and position. Heavy loads are needed to utilize the shrugs to the maximum effect.

You will need an Olympic barbell and a standing barbell rack to perform this exercise. Grip the bar overhand with one hand, and underhand with the other. This is known as an alternate grip. Carefully rise to a straight standing position using a shrugging motion. Take care to strain your trapezius muscles and not your back.

The shrugging movement can be achieved by rolling the shoulder in a rotating arc, or by simply shrugging vertically. You can try shrugging both ways and see which way you prefer – though it should be noted that cartilage problems can occur if the rotating method is not done in the correct way. This is because the weight of the barbell can overstrain the joint.

3 Day Workout

3 Day Workout:

This workout is designed to hit each muscle group with the big compound exercises once per week. Each workout day has 3-5 exercises.

With this workout you focus should be on your technique not the weight you're lifting. Get the technique right in this workout then move on to a more advanced workout (Like this 4 day split) after 8-10 weeks.

The workout hits your chest/triceps on Monday, back/biceps on Wednesday and legs/shoulders on Friday. Abs and lower back should be worked after each workout with 2 exercises (see abs exercises).

Chest & Triceps:

Chest:

Dumbbell Bench Press                      4 Sets                         12, 10, 10, 10 Reps

Incline Bench Press                           2 Sets                         10, 10 Reps

Triceps:

Triceps Dip                                          3 Sets                           12, 12, 12 Reps

Triceps Pushdown                              3 Sets                         12, 12, 12 Reps

Workout Notes:

·        Have a 10min warm-up before you begin your workout.

·        Have your bench at 3 degree angle for incline bench press

·        Make sure you lean forward to focus the work on your lower chest. Use assisted dip machine if you cannot do bodyweight.

·        Light weights only for skull crushers, focus on form.

Back & Biceps:

Back:

Wide Grip Pull Up                              4 Sets                             10, 10, 10, and 10

Seated Row                                          3 Sets                             12, 12, 12

One Arm Dumbbell                            3 Sets                             10, 10, 10

Biceps

Ez-bar standing curl                           2 Sets                               12 & 12

Seated Bicep Curl                                3 Sets                                10, 10, 10

Standing Bicep Curl                            3 Sets                               12, 10, 12

Workout Notes:

·        Focus on form

·        Use lat pull downs if you can not do pull ups

·        Can use Ez bar for barbell curls

Legs and Shoulders

Legs:

Leg Press                                    4 Sets                                              12, 12, 10, 10

Leg Extension                            3 Sets                                               12, 12, 12

Leg Curl                                     3 Sets                                               12, 10, 10

Shoulders:

Standing Shoulder Press            3 Sets                                                12, 12, 10

Dumbbell Lateral Raise             3 Sets                                                10, 10, 10

Front Lateral Raise                    3 Sets                                                 10, 10, 10

Shoulder Shrugs                         2 Sets                                                 12, 12      

Hey

Hey Everybody. First I would like to apologize to my followers. I know I haven't been on in a while. But I've been really busy and trying to handle some personal things. I haven't been to the gym in over a month. But I will be back in the gym come the end of November. So lookout for some videos and information updates soon. Talk to yall later.