Exercises

Back and Triceps Workout

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

Exercises

Beginner Gym Workout: Your First Training Session

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…

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Exercises

Back and Triceps Workout for Mass Gain

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.

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Exercises | EN | Sports information

Reasons for losing muscle mass despite diet

The journey of building muscle and getting the body you dream of may take several months or even years of exercise and correct diet, but some may notice a loss of muscle mass during this journey due to making a set of simple mistakes that the person believes are correct and increase his mass. Muscle….

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Exercises | EN

Why Do I Feel Dizzy After Exercise? Causes and What to Do

Feeling dizzy after exercise can be unsettling. Sometimes it is related to something simple such as dehydration, exercising too intensely, overheating, or stopping suddenly after hard exercise. But dizziness can also have other causes, and repeated or severe symptoms should not be ignored. In this guide, we explain the most common reasons you may feel…

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Exercises

Biceps Stretches: Benefits, Techniques and When to Stretch

Learn effective biceps stretches, when to use them, how long to hold them, and how stretching can complement strength training and mobility work.

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Exercises | EN | Sports information

Important Tips for Building Bigger Leg Muscles

Building bigger legs requires consistent resistance training, progressive overload, adequate nutrition and recovery. There is no single exercise or secret technique that guarantees rapid leg growth. 1. Use a balanced leg program Combine exercises that train the quadriceps, hamstrings, glutes and calves. Squats, leg presses, lunges, Romanian deadlifts, leg curls and calf raises can all…

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Triceps

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