As a beginner to the world of bodybuilding and toning, it can be difficult to pinpoint what workout would best suit your body and lifestyle without it becoming a constant struggle to stick to it. When it comes to working out, it is all about diligence and resilience. Here are some examples of good workouts that are guaranteed to build up some serious muscle.

  1. Familiar circuit workouts

Utilise your environment at home for a cheap and easily accessible workout environment to begin your routine. For you don’t need the most expensive equipment to test your muscles against gravity. Instead, begin by doing circuits that you can increase with familiarity and body strength. Try each of these exercises for 30 seconds while resting for 3 minutes once the circuit is complete. These circuits should be completed around 3 to 5 times:

  • Squats: Squat Jumps and Air Squats
  • Lunges: Alternating legs and lunge holds
  • Push ups: Standard and “paused” push ups
  • Planks: Side planks, front and hip planks.

Rest for three minutes and begin again.

  1. FST-7: Fascia Stretch Training

If you have access to gym equipment, including gym trainers and machinery at a place such as Prestige Bootcamp, you may want to train your fascia tissue to increase its mass and protective shock qualities around the body. It is when this tissue is stretched that more muscle will appear defined and toned. But be warned that it is intense and can lead to sore muscles. This is a three day work out.

Day One-  Biceps, Triceps and Calves- Weights Required

  • Barbell Curl: 3-4 sets of 8-12 reps
  • Hammer Curls: 3-4 sets of 8-12 reps

Day Two- Legs- Weights Required

  • Barbell Squat: 3-4 sets of 8-12 reps
  • Leg Press and Extensions: 7 sets of 8-12 reps

Day Three- Chest and Triceps

  • Dumbbell Bench Press: 3-4 sets of 8-12 reps
  • Cable Crossover: 7 sets of 8-12 reps

Be sure to be supervised when trying out this high workout. You do not want to become injured. Become fully informed about the weight extent your body can tolerate. 

  1. Keep it simple and avoid machines

Jogging is not going to be much help when it comes to muscle training. Avoid running machines and, instead, focus on dumbbell and barbell exercises. It is best to learn simple exercises and repeat them around three times a week. If the following exercises are combined with a healthy diet, then there is potential to gain around 150 pounds a week. Do these for around one hour a day:

Leg Exercises: Squats, Deadlifts or Lunges

Push Exercises: Bench Press, Overhead Press or Dips

Pull Exercises: Inverted Rows, Pull ups or chin ups

Core Exercises: Reverse Crunches, Hanging Knee Raises or Planks

  1. Routines and Dedication

While a trainer can be useful to help set out a workout routine, it will be more useful if you can dedicate certain days of the week to different areas of your muscle mass. Try fashioning your weekly timetable around different muscles workouts, such as:

Monday: Squats, Bench Press, Wide Pull Ups, Planks

Tuesday: Rest

Wednesday: Deadlift, Overhead Press, Inverted Rows, Hanging Knee Raises

Thursday: Rest

Friday: Weighted Lunges, Weighted Dips, Weighted Chin Ups, Reverse Crunches.

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