Workout

CHEST:-

Pushups:-Get into pushup position, with your weight evenly distributed between your toes and your hands and your legs, hips and back in a straight line and lower and raise your body by bending your elbows, making sure that your arm angle is 90° at the bottom of the movement.

Chest Dips:-Hold yourself up on a dip bar and, making sure to keep your head down and your legs straight beneath you at the angle of 90 degree, lower yourself by bending your elbows, and come back up to the starting position. Make sure to keep the movement in your chest and not in your triceps, this will help you to build your chest size.

Bench Press:-Lie down on a flat bench making sure not to arch your back and grip the barbell with your hands shoulder width apart, palms facing your feet, and press the barbell straight up and back down. If you do this on an incline, you will place more stretch on your upper chest, whereas a decline places more stretch on your lower chest.

ABS:-

First Way To Form Abs:-Lie on your left side, right arm extended so its perpendicular to the floor, Prop yourself up on your left forearm and raise your hips so your body is straight from ankles to head.Lower your left hip, and then raise it again until its in line with your body.Thats 1 rep. Continue lowering and raising your hip for 20 reps, and then hold the up position for 10 seconds. Repeat on your right side.

Hip Raise -- Leg Raise:-Lie down on a flat bench with your legs up and perpendicular to the bench (hold the bench behind your head for stability). Lift your hips slightly off the bench by contracting your lower abs, hold for three seconds, and lower your hips. Keep your back flat on the bench, your legs straight and lower your legs until they almost form a straight line with the rest of your body. Hold for a count of three and bring them back to the starting position.

Jackknife:-lie down on your back and extend your arms above your head. Simultaneously lift your arms and legs toward the ceiling, until your fingertips touch your toes (if you can). Slowly return to the starting position.

ARMS:-

Dumbbell Curl:-This exercise is done by taking a dumbbell in each hand and using a curling motion from waist level to chin level.The dumbbell must stay level and the wrist must stay flat throughout the entire exercise.This exercise can be alternated or done simultaneously

Reverse Dumbbell Curl:-This exercise is similar to the dumbbell curl but the dumbbell remains vertical while curling instead of flat.This exercise creates the 3d effect that so many people are after, targeting the lower bicep.

Dumbbell Tricep Extension:-This exercise like the reverse dumbbell curl for biceps, targets the lower tricep and really fills out the lower area. Making your arms appear bigger underneath