A collection of the best leg exercises for a complete leg day. Squat The best overall leg exercise, raising testosterone and building the glutes and quads. Leg press Targets the front thigh while sparing the lower back. Lunges, leg extension, deadlift and leg curl Round out a complete leg routine targeting every angle of the…
A photo guide for this chest and biceps session. Chest Flat barbell press, flat dumbbell press, dumbbell fly, cable crossover — 3-4 sets of 8-12 reps. Biceps Standing barbell curl, cable curl — 4 sets of 8-12 reps, progressively heavier.
A complete back and triceps workout combining both muscle groups in a single session. Back Lat pulldown: 4×10-12 Seated row: 4×10 Deadlift: 4×8 Triceps Rope pushdown: 3×12 Overhead extension: 3×10 Close-grip press: 3×8-10
Before cutting, know which foods to avoid: saturated fats, fatty proteins, and simple carbs. Sample meals Breakfast: oats with protein or eggs with whole wheat bread. Lunch: chicken, brown rice and vegetables. Post-workout: nuts and fruit. Dinner: tuna or lean meat with sweet potato and vegetables. Aim for roughly 1000-1300 daily calorie deficit combined with…
This session focuses on the side deltoid, about 60% of total shoulder mass. Seated dumbbell press: 4×6-12 Dumbbell lateral raise: 4×10-12 Cable lateral raise: 3×10 Front barbell raise: 3×10 Rear cable delt fly: 3×10 Barbell upright row: 3×10 Keep your back straight throughout.
EXTRALEVURE WINNER is a popular supplement offering benefits for muscle building and recovery. Key ingredients Brewer’s yeast, magnesium, ginseng, vitamins B6 and B1 — supporting protein synthesis, energy and recovery. Usage 1-3 capsules three times daily with water. Don’t exceed the recommended dose; consult a doctor if you have health conditions.
This mass-building session targets back and triceps with fewer exercises and reps but heavier weights. Back 5 exercises, 3-4 sets each, reps decreasing from 20 to 6 as weight increases. Triceps 3 exercises, 3-4 sets each, following the same progressive-weight principle. Always prioritize proper form over heavier weight.
Leg day helps raise testosterone and supports growth throughout your body. Watch the video on YouTube
If you’re new to bodybuilding and want to build a solid foundation, this program is designed specifically for you. Weekly Schedule Training days: Training: Monday, Tuesday, Thursday, Friday Rest: Wednesday, Saturday, Sunday Session Details Day 1: Back, Chest, Forearms Lat pulldown, seated row, incline bench press, chest fly, preacher curl, rope pushdown — 4 sets…
A great program for those with limited time — just 3 sessions per week. Split: Mon: Legs+Abs+Forearms Wed: Chest+Biceps Fri: Back+Triceps Squat, leg press, bench press, cable crossover, curls, lat pulldown, rows and pushdowns form the core of this efficient full-body split.
Pomegranate, this beautiful fruit with a bright red color and delicious taste, carries with it many important health and nutritional benefits, especially for bodybuilders seeking to achieve strength and fitness. Nutritional value of pomegranate: 1. Vitamins and minerals: Pomegranates are rich in vitamins such as vitamin C, vitamin K, and vitamin B, which play an…
Low Carb is a type of diet that relies on reducing carbohydrate intake, with an emphasis on eating proteins and healthy fats. This system aims to reduce blood sugar levels and increase fat burning for weight loss and improving overall health. Below we will explore how you can get 100 grams of protein per day…