Upper Body Workout for Men and Women: Best Exercises Complete Routine Workout

Before and after doing exercise, you have to warm up or stretch workouts such as

a. Cycling with high speed but be careful about leg sleep -5 minutes
b. Treadmills-5 minutes
c. Lunges -5 minutes
d. Free hand squat -5 minutes
e. Forward bend as more as possible-5 minutes
d. Side bend as more as possible-5 minutes
f. Jumping jack-5 minutes
g. Burpee (with pushup) -5 minutes
h. Plank-5 minutes

Now you are ready for a heavy workout without injury.

Upper Body Workout Chin Up Workout - How can Chin Aps help you build killer backs and lats in a month?

Chin-up workouts basically focus on the upper part of your body. The chin bar should be used to develop their backs and shoulders. These exercises require a lot of energy. It is advisable to do a cardio workout before doing this. You should run at least 20 minutes before your workout session.

If you are dedicated and disciplined, you can easily get a well-toned beach body in a month. You can flaunt a very different look through these workouts. Most people hate these practices. You can’t do a chin-up workout in the beginning. It is always advisable to help yourself in the chair. These exercises will help your body build stamina easily.

Bar chin-up is one of the primary tasks in sculpting your upper body such as the shoulders, back and lath. In this workout, place the palms of your hands facing your body at the bar. This will easily develop the nozzle. Chin up bar static hang is an effective workout for shaping your shoulders. You need a lot of energy to make one hand chin up. Chin-ups can be done with your hands in front of your body while pull-ups can be done with your hands towards your body. You need a lot of stamina to do these workouts. You can get enough stamina and energy by taking protein supplements and nitric oxide.

Here Are some of the Best of Best Workout Songs to Get You Motivated as the link below.

Playlist 1 Playlist 2 Playlist 3 Playlist 4 Playlist 5 Playlist 6 Live Playlist 7 Fun Page

Importance of Nitric Oxide:

* You can do a chin-up workout by increasing blood flow to your body. Nitric oxide intake increases blood flow and stimulates smooth muscle pumping.

* Nitric oxide intake increases stamina levels in your body.

* Chin-up workout mainly focuses on your biceps, triceps, chest, and back. These exercises also because joint pain and injury, which can be easily treated with nitric oxide. NO2 shortens recovery time. 8 hours of sleep per day is recommended.

Upper Body Workout Precautions:

Don't take heavyweight first, you have to do step by step workout as per the recommendations of the gym instructor and doctor. I am just trying to show you the format but in this picture, they are often taking heavyweight but don't take heavyweight as a beginner. It needs at least one to three months of weight. Before that concentrate on basic workout first else you will get injured I am a senior Instructor, So I have good knowledge about it.

For Gym Motivation you can play music from my site and start workout Music motivation 2

Picture for Upper body part exercise

Upper Body Workout to strengthen every muscle in the body

Click on Any Picture it will show video how to do it properly

Even if you eat and drink properly, your body is getting weaker due to the pressure of daily work? No power to work at the end of the day? And you do not have to face such a situation. Just a little exercise can keep your body healthy, strong, and keep every muscle active until the end of the day.

How to warm up before starting exercise? Warm-up Exercise A-Z and food intake before and after gym

1. Upper Body Workout Push up:

If any dietitian or fitness trainer is asked how to keep their body healthy and strong, the first exercise they talk about is push ups. This exercise strengthens the muscles of your neck, arms and legs. The ribs are well-formed and strong. The procedure is also simple. First lie down on the ground. Place the palms of both hands along the ribs of the chest, with the elbows facing upwards. Now touch the ground with the toe and turn the ankle upwards. Now take a deep breath through the nose and lift the body upwards by filling the palate. The knee will also rise in this case. Then wait a second and exhale and lower your body, the knees will not touch the ground. The exercise is completed once the chest touches the ground. Do this 10-15 times in a row. Then rest for 10 minutes 10 times. This has to be done ten times in three installments. The knees hit the ground when the body is lowered first. It is very difficult not to bend the knees, but if you can do it regularly for a while, this problem will no longer exist.

2. Upper Body Workout Abs Strengthener:

Picture: Abs Workout Crunch

Click on Any Picture it will show video how to do it properly

Abs exercises are very necessary to strengthen the muscles of the chest, abdomen and back. The method of this exercise is also quite simple. In this case, first, you have to lie down with your feet on the ground. Then you have to raise your hand from the ground and extend it towards the bottom, that is, towards the soles of the feet. Now you have to bend your legs and bring them up. But do not apply to the stomach. The lower part of the knee should be parallel to the ground. You have to raise your hand on the side where the leg is raised. The Thai of the feet will stick to the hands. At the end of the head look at the feet. This whole process has to be done with the other side's legs and arms as well. This also has to be done ten to fifteen times in three installments.

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Basic Streaching

Picture: Back pain removal workout effective

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By doing the exercise in the picture below you can build a good posture means back strong workout.

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Just do it

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Plank is a very good abs /core workout. Sometimes this workout is also effective for Six Pack core workout

Picture below:

Remember: Your body should be straight and your hips must be up.

This picture is related to plant workouts, best for core abs workouts and also posture correction.

Click on Any Picture it will show video how to do it properly

3. Upper Body Workout Kickboxing Punch:

This exercise increases the circulation of the muscles in your upper arm and back. In this case, first you have to keep the upper part of the elbow of your right hand at an angle of 45. The other hand will be extended straight forward. Suppose there is an object in front. Now move your right hand backwards and save energy and punch the object. This will cause your hand to go straight forward. Throw the left hand in the same manner. Do this exercise ten times with both hands. Do the above exercises and start waking up in the morning, you will see that the body is fully prepared before taking the stress of the day's work.

Upper Body Workout Routine:

Upper Body Workout Bicep Routine Workout:

Exercise Number: 1 - Dumbbell curl - 3 sets of 8 to 12 reps or more as per your interest;

Exercise Number: 2 - close grip ez bar curl - 3 sets of 8 to 12 reps or more as per your interest;

Exercise Number: 3 - wide grip ez bar curl - 3 sets of 8 to 12 reps or more as per your interest;

Exercise Number: 4 - Hammer curl (bench support and standing position, so you have to do it for two types hammer curl)- 3 sets of 8 to 12 reps or more as per your interest;

Exercise Number: 5 - Concentration Curl (seating position and your hand with dumbbell on your knee) - 3 sets of 8 to 12 reps or more as per your interest;

Exercise Number: 6 - Dumbbell Forearms - 3 sets of 8 to 12 reps or more as per your interest;

Exercise Number: 7 - Dumbbell Reverse Forearms - 3 sets of 8 to 12 reps or more as per your interest;

Upper Body Workout Tricep Workout:

Exercise Number: 1 - tricep bench dips - 3 sets of 8 to 12 reps or more as per your interest;

Exercise Number: 2 - overhead extension (one hand and two hand)- 3 sets of 8 to 12 reps or more as per your interest;

Exercise Number: 3 - pully push down- 3 sets of 8 to 12 reps or more as per your interest;

Exercise Number: 4 - bent over kickback- 3 sets of 8 to 12 reps or more as per your interest;

Exercise Number: 4 - Machine support as a beginner or without support if you are expert - 3 sets of 8 to 12 reps or more as per your interest;

Push up workout is a must before starting upper body workout. I have shown you push-up workouts for different age groups in the picture below.

Click on Any Picture it will show video how to do it properly

Upper Body Workout Chest Routine workout:

Exercise Number: 1 - flat dumbbell press - 3 sets of 8 to 12 reps or more as per your interest;

Exercise Number: 2 - incline dumbbell press- 3 sets of 8 to 12 reps or more as per your interest;

Exercise Number: 3 - decline dumbbell press- 3 sets of 8 to 12 reps or more as per your interest;

Exercise Number: 4 - flat dumbbell fly- 3 sets of 8 to 12 reps or more as per your interest;

Exercise Number: 5 - flat bench press- 3 sets of 8 to 12 reps or more as per your interest;

Exercise Number: 6 - incline bench press- 3 sets of 8 to 12 reps or more as per your interest;

Exercise Number: 7 - decline bench press- 3 sets of 8 to 12 reps or more as per your interest;

Exercise Number: 8 - Pec Dec Fly (Machine fly workout)- 3 sets of 8 to 12 reps or more as per your interest;

Exercise Number: 9 - Incline Cable fly - 3 sets of 8 to 12 reps or more as per your interest;

Exercise Number: 10 - Decline Cable fly - 3 sets of 8 to 12 reps or more as per your interest;

Picture: Push up

Step -1: Arms workout (biceps/triceps) is best before starting any heavy workout because you actually need strength in your hand fast. You can see some pictures below for arms workout.

Click on Any Picture it will show video how to do it properly

Picture: Concentration cerl bicep workout, Do it slowly for heavy dumbbell

Picture: Bisep curl pitcher curl

Picture: Cable workout for bisep

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Picture: She is doing triceps workout reverse of biceps workout but it looks like back workout

Picture: triceps workout

You need some time to rest and drink little water and use gym towel to save from virus.

Picture: triceps workout overhead Extention

Click on Any Picture it will show video how to do it properly

Step -2: Upper Body Workout Chest workout:

You can start with chest workout from beginner to advance level. But you have to remember before chest workout you have to do pushup workout which I already have shown pictures above for 10 minutes or as per your interest.

Chest workout is best for the health and if your chest is not so strong or losing then you can build your chest muscles and you have to remember that before chest workout you have to do some push up workout because Pushup is also important not only for the chest but also for your back to solder everything.

So dumbbell bench press is good for the chest workout. You can start with dumbbell bench press and then dumbbell fly. However, there are some machines in the gym available for the chest workout. As a beginner you can start your exercise with the machine workout. because if the dumbbell is so heavy at that time you may be injured so the machine is best for the chest workout as a beginner but I recommend you dumbbell bench press and dumbbell fly is the best workout for starting a workout for the chest.

After that you can do some cable fly because cable fly is also good exercise for your chest muscles and there are various forms of cable fly.

And now you are going to an advanced level of chest exercise by using Barbell bench press.

Click on Any Picture it will show video how to do it properly picture: Chest workout

Figure: Chest bench barbell fly workout

Bench Press chest workout

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Bench Press chest workout

Step -3: Upper Body Workout Shoulder/delta workout

Now I am showing the Step by step shoulder/delta workout picture.

You need some time to rest and drink little water and use gym towel to save from virus.

In this picture below, you can see she is taking heavy dumbble but as a beginner you should start with light weight to safe from injury.

Shoulder /Delta workout

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gym motivation song

Shoulder /Delta workout

Some Exceptional Dips Workout tricep workout

Upper Body Workout Step -4: Back workout and then World best Traps workout:

Upper Body Workout Back Routine Workout

Exercise Number: 1 - lat pull down- 3 sets of 8 to 12 reps or more as per your interest;

Exercise Number: 2 - seated cable row- 3 sets of 8 to 12 reps or more as per your interest;

Exercise Number: 3 - deadlift- 3 sets of 8 to 12 reps or more as per your interest;

Exercise Number: 4 - Bent over row- 3 sets of 8 to 12 reps or more as per your interest;

Exercise Number: 4 - Pull up- Machine support as a beginner or without support if you are the expert - 3 sets of 8 to 12 reps or more as per your interest;

Back Workout video link

Figure: Showing her back after back workout

Today, I am giving some important information about back workout. The back is a very important and biggest area of muscles in every men and women body part.

Back workout

Before starting the back workout, you have to do some warm up such as bird dog, Burpee, arm swings, hip movement, stretching and typing basic exercises.

And other very important and effective workouts are Jumping Jack, squats, lunges, push-ups etc.

Dolphin pushup is a very important exercise with Cobra pose. It activates the back muscles and it will work as warm-up for the back part of the body.

Now, I am going to describe the best back workout with a complete routine.

Lat pulldown is a very good back workout for the beginners to advanced level. But I do recommend that when you are starting your workout, you should wear a gym belt, and you may need a wrist support and gloves specially not only for back workout but also for the other related workout such as biceps, triceps, shoulder, trap workout.

Seated cable rows

These exercises not only work for the back muscles but also work for the abs or core development. But you have to remember that your body should be straight in any workout.

Chin up or wide grip pull or pull ups

This exercise is hard but the best exercise for the back muscles. However, as a beginner you should take recommendations from your gym instructors. Because if you are overweight then you should not start Chin up at the beginning level, you should start with machine supported Chin-up which is available at gym.

Deadlift:

Another most important workout is deadlift. Deadlift is a little bit hard but most effective for back and even it workout from top to bottom back part of the body. However, if you try then you can do it and as a beginner I recommend you not to take heavy weight and for strength and step by step you can take heavy weight.

For the deadlift you have to wear the safety belt is a must and you should wear other necessary security Essentials for your elbow and hands support and wrist belt.

Machine row is another very good back workout. Other important back workouts are close grip pull down, Dumbbell rows, Hyperextension Roman chair, Barbell rows, T Bar rows and Pullovers (Dumbbells)

Now I am showing the Step by step back and trap workout in the pictures (so many pictures for clear ideas but you also can see my youtube video link ) below:

Click on Any Picture it will show video how to do it properly

Pull Down

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Squart

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Back Workout close grip pull down

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Picture: Back Workout

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Picture: Back Workout

Now I am showing you some pictures below which related with gym supplement which you can take for big muscles. But you also may not take if you are thinking that it is not familiar with you or something else. But protein is important for everybody. But don’t take any injection to grow your muscles faster which may causes bad effect or even die.

Click on Any Picture it will show video how to do it properly

Upper Body Workout The basics of Deep Bar

No, not the Deep Bar chocolate-covered ice cream sandwich. For those who want to tone and develop muscle, it is a must for any partner, promoting program. Deep bar exercises develop your chest, which also includes your pectoral muscles and triceps.

Upper Body Workout The basic deep bar exercise consists of three main phases:

Jump to position: Grab the bars and pull yourself up until your hand is locked
bend your elbows and lower your body
lower yourself to the starting position.

Dips are a deceptively easy exercise. By using the deep stand, you will work as hard as any weight machine in the gym. In fact, in terms of results and muscle work, dips are similar to bench presses. For some reason, though, bench pressing has gotten all the glory and glamour.

Of course, the bench press is an essential element of any good workout plan. But it should not be seen as a substitute for diving, and vice versa. The dive provides a dynamic exercise that challenges you to maintain good shape on every inch of your body.

Most lifting and exercise equipment takes up a lot of space. You usually have to dedicate an area of your home to exercise. A deep station is the exact opposite.

The Ultimate Body Press Deep Stand, specifically, why deep bars are ideal for home use. Here are the three main benefits you should look for in Deep Bar:

Portability: You can carry it from room to room, or even use it outdoors.

The result: It can be placed under the bed or in the closet.

Free-standing: You don't need to drill holes in the wall to connect the bars.

A deep station is a great investment because you never "grow" it, so to speak. When you're just starting out, lifting your own body weight will be enough for a challenging workout. As you progress, you can increase the weight to maintain the correct level of difficulty. Adding weight is as easy as wearing a weight belt with a chain to attach dumbbells or plates.

Another way to increase the level of difficulty as you progress is to lean forward as you dive. A third way to vary the exercise is to hold your legs in different positions, such as crouching and crossing, to work with new levels of intensity in different positions.

Again, we can look at the Ultimate Body Press as an example. It can be used by everyone from new to bodybuilding world champion. Obviously, this is great for basic intense exercises, but it can also serve as the basis for a full circuit routine. In fact, it can be used to work your legs in addition to your arms and chest.

If you want a defined, muscular arm and an enhanced chest, you'll need to make the deep bar part of your regular exercise routine. In terms of versatility, affordability, and practicality, Deep Bars are top-notch.

Workout for Teens Girls

The 10 Best Exercises For Women Burpee

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