Workout Plans for Building Muscles
Planning is a major factor in building muscles, reducing fat or even toning up your body. Few factors such as time, availability of resources and gender may impact your motivational level. Planning needs to be realistic. You can’t get 100 percent results from your efforts if your workout plans are not designed according to beginner, intermediate and advanced level. Given exercises are mainly crafted for those people who are very much curious to build lean muscles and increase muscle mass just in few weeks. Yes, it’s not a big deal to have quality muscles if you follow proper directions and act, according to the guidelines.
Key Factors Which Impact on Workout Plans
Few notable factors should be kept in mind before following workout plans. These factors could have both positive and negative impacts in achieving dramatic results. Let’s learn about these factors.
- Medical conditions
- Nature of job
Recommendations for Workout Plans
- It’s better if you choose 2 or 3 exercises for each part and go for two reps for each exercise and then slowly move towards others exercise.
- A warm up is necessary before workout and almost 10 minutes are thought to be a good warm up idea. Treadmill, jumping jacks are good exercises to warm up your body.
- Stretching should be performed at least for 5 minutes.
Workout Plans for Firm Legs, butt and Get Rid of Flab under Arms
|Resistance training exercise||Reps||Sets|
|Flat Bench Dumbbell Press||12-15||1|
|Lying Leg Curl||10-12||1|
|Seated Cable Row||12-15||1|
|Forward Lunge (alternating legs each rep)||15 each leg||1|
|Shoulder Press (neutral grip)||12-15||1|
|Alternate Seated Dumbbell Curl||12-15||1|
|Triceps Cable Pressdown||12-15||1|
|Seated Calf Raise||30||1|
|Incline Bench Dumbbell Press||12-15||1|
|Side Lunge||15 each leg||1|
|Step Up||15 each leg||1|
|Assisted Machine Pull-up||12-15||1|
|Seated Lateral Raise||12-15||1|
|Seated Leg Curl||10-12||1|
|Dumbbell Hammer Curl||12-15||1|
|Incline Dumbbell Triceps Extension||12-15||1|
|Standing Calf Raise||12-15||1|
|Cardio: 60% to 70% of maximum heart rate||Flexibility: 5 minutes of light stretching|
These are all possible exercises which works particularly for legs butts and remove flab under arms and are best suited for beginners.