Chest Press – Flat Bench

Reverse Lunges

Dumbell Reverse Fly

Step Ups

As you can see the next exercise in the routine uses a different muscle as the main emphasis although most exercises are total body making you work incredibly hard especially when using heavy weights. You can also split this into 3 super sets.

Dumbbell Workout Routines build strength, increase muscle tone and boost your conditioning.

To achieve this metabolic reaction with dumbbells, you must perform workouts that involve all the big, major muscle groups AND the cardio respiratory system. So this means including exercises such as squats, deadlifts, step-ups, lunges, presses, and rowing movements and training with small rest periods of less than a minute.

You also need to work with a weight level that allows you to do only between 8-12 reps per exercise. Working out with this level of resistance and with little rest time will make you work at high intensity that will allows you to still build a little muscle while ripping off body fat and give your heart and lungs a workout they won’t forget in a hurry.

The secret to reaching your goals is to get the most out of your training equipment and training time. Anybody can get hold of a a set of dumbbells so there is no excuse to getting started and having a great workout. Your body will thank you for it.

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If you want really big arms then you must have well developed triceps. Likewise if you want to get rid of the floppy bat wings on your arm then you need to target the triceps. To be honest if you are pushing heavy weights then you should have good size triceps as a by product they are heavily involved in any pushing movement we do. However if you feel the need to add some specific tricep exercises to your routine here are 3 excellent ones to perform.

Close Grip Tricep Press – Using barbell lie flat on a bench then your hands close together holding the bar do a normal chest press movement. The closer grip puts more emphasis on the Triceps and involves them more as you press the weight upwards. This is a great Tricep mass buiding exercise.

Kickbacks – Stand with your torso bent parallel to the floor with a dumbbell in each hand situated down at the sides. Keep your back stable, and bring your elbows up parallel to your torso. Bend your elbows until your arms are in alignment with your torso, and squeeze your triceps muscles. It may even be easier to do one arm at a time. It just depends on what your preference is. Perform until you have completed the desired amount of reps.

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Triceps Extensions – This has been proven to be one of the most effective exercises for triceps, and it is very simple to perform. You can perform this movement either sitting or standing. If you choose to stand, then make sure that your feet are situated at about hip width apart. Either way, make sure that you maintain good posture, and your head and neck remain level and straight. For more challenge, sit on an exercise ball. Use a medium weight to perform this exercise. Grip the weight at one end, and hold over your head. Keep your elbows close to your body throughout the exercises to ensure that the triceps are directly targeted. Start with the arms straight up over your head, and then slowly lower while exhaling until your elbows are at about a 90 degree angle. Be sure to squeeze your triceps when raising the arms back up, and do not lock the elbow joints. Repeat for the desired amount of reps.

Your exercises for triceps should be slightly challenging, especially if your goal is to gain more muscle mass. Make sure that you can do perform a full set of movements with your exercises to make sure the muscle is worked to the maximum. If you are more focused on toning your muscle, then you should do around 15-20 reps with less weight, but still heavy enough to feel a challenge. For more muscle, reps of 6-12 should be performed. Include a Tricep workout maybe once or a week if needed and always perform after the main compound exercises in your routine.

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The core muscles are very close together, with many of them layered.  If all of these muscles are worked out correctly with the right exercises, then you will start to see your core strength increase.

Performing core exercises incorrectly can cause injury, so it is important to seek proper guidance.What is so good about core strength training is that you don’t need the expensive fitness machines to strengthen your core. In fact, you can strengthen your core muscles anywhere, any time.

The following guidelines list what you should focus on when planning your core training:

 1. Insure the core exercises you do, work out the entire core area both the outer and inner layers.

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2. Don’t spend hours doing hundreds of sit ups. 5-10 minutes of quality core exercises

    should be more than enough to work the muscles properly

3. Core exercises are appropriate for both genders – don’t dimiss an exercise for being too manly or girly

4. Your core workout should be challenging, however you don’t want to be paying for it the next three weeks either, so be sure not to push it too hard.

5. Vary your exercises, so that you achieve a full core work out.

When starting a workout program, it is important to start slowly and build up gradually.  Listen to your body and allow time for recovery. You can even perform your core exercises at home, using only your body weight.

At first, core strength training can be difficult, especially if your core has never been worked out before.  As your core muscles strengthen, you will find that each exercise gets easier.  Allow your body to rest for at least a day in between each core muscle work out.

If you are not sure which exercises are a suitable for you, it is important you seek guidance from an appropriate source, but as a guide, core exercises may include the hip extension, the plank, the side plank, or even the push-up plank to start. More advanced core exercises can be incorporated into your workout routine as you build your strength.

Core strength training is not just for getting big abdominal muscles but should be focus on working the deep inner layers as well. Not only will this give your stomach a smaller and tighter appearence but assist greatly with back problems, posture and overall strength as it is the core muscles that are used in every movement we do.

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