Smiley’s World

It is important a good lower because your legs are like pillars on which your body stands. It will really awkward if one has good upper body and weak lower body. These muscles are really big and difficult to grow but once you develop these they are gonna stay for ever.

Squats

• Squats help us grow thigh muscles as shown in the picture.
• Do 4 sets of this 2 sets with light weight(12 repetitions) and 2 sets with heavy weight(8 repetitions).
• If you are able to do more then increase the weights.

Leg Presses

• Leg Presses also help us grow thigh muscles as shown in the picture.
• Do 4 sets of this 2 sets with light weight(12 repetitions) and 2 sets with heavy weight(8 repetitions).

Leg Extension

• Leg extensions actually work on the area above the knees.
• Do 4 sets of this 2 sets with light weight(12 repetitions) and 2 sets with heavy weight(8 repetitions).

Leg Curls

• Leg curl exercise works on hamstring.
• Do 4 sets of this 2 sets with light weight(12 repetitions) and 2 sets with heavy weight(8 repetitions).

Calf Raises

• Calf Raises work on your calf muscles.
• Do 4 sets of this 2 sets with light weight(12 repetitions) and 2 sets with heavy weight(8 repetitions).

A good shoulder is a must for anyone who wants build a good looking physique. Shoulder defines the structure of your body and it is must to have good shoulder. Mentioned below are shoulder exercises. Shoulder is divided into 3 deltoid muscles and trapezoidal muscles. The exercises mentioned below are works on all the above mentioned muscles.

Barbell Shoulder Press

• This Exercise works on all the 3 deltoid muscles but concentration is more on rear and middle deltoids.
• Do 4 sets 2 sets with light weight(12 repetitions) and 2 sets with heavy weights(8 repetitions).
• If you are able to do more repetitions then increase the weights.

Dumbell Shoulder Press

• This Exercise works on all the 3 deltoid muscles.
• Sets and repetitions are same as above.

Front dumbbell Raises

• This exercise isolates the front deltoid muscle and works completely on it.
• Sets and repetitions are same as above exercises.

Side Dumbbell Raises

• This exercise isolates the middle/side deltoid muscle and works completely on it.
• Sets and repetitions are same as above exercises.

Bend Lateral Raises

• This exercise isolates the Rear deltoid muscle and works completely on it.
• Sets and repetitions are same as above exercises.

Dumbbell Shrugs

• This exercise is for bulding the trapezoidal muscles.
• Sets and repetitions are same as above exercises.

There are lots of other variations but this is gud for the beginners and as they find improvements in the muscle we can go for other variations as well.

Chest is basically divided into two the Upper chest and lower chest. There are 3 bench press exercises for chest Inclined bench press, Flat bench press and Declined bench press. Declined is rarely done by people unless u are a professional body builder. So I am not mentioning declined bench exercises. So let us see what all exercises I do for chest.

Inclined Barbell Chest Press

• This is inclined bench press that helps your upper chest to grow.
• Do 4 sets of this 2 sets light weight(12 repetitions) and 2 sets heavy weight(8 repetitions).
• If you are able to do more repitions then increase the weight.

Flat Barbell Chest Press

• This is flat bench press which helps your middle and lower chest to build.
• Number of sets and repetitions are same as Inclined chest press.

Inclined Dumbbell Chest Press

• The exercise shown above is called inclined dumbbell press that again works on upper chest. we can also do falt dumbbell press but to upper chest is difficult to build so I do inclined.
• Number of sets and repetitions are same as Inclined bench press.

Dumbell Flys (Flat Bench)

• Dumbell flys help us in building the side chest muscle and gives the chest a perfect well defined shape.
• Again sets and repetitions are same as Inclined bench press.

Dumbbell Pull Overs (Flat bench)

• Finally we wind up the chest exercises with dumbell pull overs. This variation again gives a good shape to upper chest.
• Sets and repititions are same as above.

This brings us to the end of chest variations. Remember one thing try to increase the weights gradually that will help the muscle to grow. And always take some protein diet (egg white, bolied soya beans, soya milk, sprouts etc.). These help ur muscles to grow faster. Next we will see the toughest part that is lower or legs.

Before starting this workout warmup for atleast 10 minutes by doing some pull ups and strecting so that yopur body gets warmed up and your muscles are free.

Machine Pull Downs (Front & Back)

• As as shown in the images above these are two diifferent variations for lats, one you are pulling down the bar on your chest and other back on your neck.
• Do 4 sets each for front(on the chest) and 4 sets for back(on the back).
• In the 4 sets that we do 2 sets should be with light weight(12 repetitions each) and 2 sets should be with heavy weight(8 repetitions each).
• If you are able to do more repetitions increase the weight.

Reverse Grip Pull Down

• This is reverse grip exercise for lats. Observe the grip in the above picture.
• Do 4 sets 2 with light weights and 2 with heavy weights.
• Number repetitions for each set is same as mentioned in the above variations.

Seated Rowing

• Next is seated rowing.
• Again 4 sets same as mentioned as above 2 with heavy weights and 2 with light weights.

Lowerback Exercise

• Finally the exercise for your lower back. This is very important exercise especially for those who work most of the time by sitting on chair.
• Again 4 sets 2 with light weights and 2 with heavy weights.

This brings us to the end of back exercises. There are many more variations for back but these are the basic ones and effective as well. After the exercise relax for some time take some protein diet like Soya milk or Egg white (not Yolk). So the next exercise is chest.

Finally I have started writing about fitness routine. In my earlierpost on fitness and Health I had written about workout schedule forfemales and diet for reducing weight. After reading that many of myfriends, colleagues keep asking about exercise routine and diet forbuilding good physique. So I thought I will blog about every thingabout my exercise schedule and diet so that it is helpful for everyone.

Having said that let me make my self very clear that niether I am a instructor nor a body builder. In the coming posts Iwill be writing about the exercises I do and diet I follow. If youworkout regularly and follow the instructions mentioned in the comingposts strictly I am sure you will find results and improvements in yourbody.

You may be wondering how long is it gonna take to build a goodphysique. The answer would be if you are dedicated and committed youwill definately find the results in 6 months. I have seen the resultson my body.

So let me come straight to the point. A good physique is the onewhere one has all the muscles in proportion. It is not that you havegood biceps and no triceps or good upper body but your legs are weak.Every part of your body must be in propertion and compliment each other:). For achieving this it is very necessary that we follow a weeklyroutine where we will working on all the muscles in one week.

The routine I follow is mentioned below :

Monday – Lats/Back.

Tuesday – Chest.

Wednesday – Legs.

Thursday – Shoulders.

Friday – Arms (Biceps, Triceps & Forearms).

Saturday – Cardio Exercises.

In posts after this I am writing about the exercises/variations I do in order to workout on the above mentioned body parts. Please read them, I am sure they will be helpful for people who are fitness freaks.