Truth be told, it is every man’s dream to have a strong solid physique that speaks volumes of his inner macho persona. Rocking some Van Diesel bulky arms to flaunt during the warm summer season would definitely magnet beautiful ladies your way. A pair of perfectly curved abs will additionally earn you jealous stares from your counterparts.
However, as much as this is a juicy fantasy, it isn’t so for most men out there. Every supermodel or celebrity that seems to have it all together has actually had to put in some work. Transforming your body from zero to hero calls for a lot of discipline as far as food and workouts are concerned.
While at home, you will need to make smarter food decisions. While at the gym, you will need to engage in only the necessary workouts and equipment that will effectively pump your upper body. With the proper routine, you should start noticing some changes after a short while. Smart workout choices at the gym start with planning. Workout a specific muscle group on a particular day. Ensure that you rest in-between these workouts in order to give your body ample time to recover.
MONDAY- Deltoids, Triceps, and Biceps
The deltoids are considered the most important muscles for the formation of a well-sculpted upper body. For those wondering, deltoids are muscles that are located at the upper top part of the arm, just before you get to the shoulders. These are responsible for the manly V-shape that begins to broaden your upper body. If not properly engaged, you may end up gaining your muscles but still maintain a lean physique that honestly looks awkward. Deltoids and biceps can be paired up and engaged on the same day.
Workout 1- Dumbbell Side Lateral Raises
With your feet at shoulder width, stand with your torso firm and straight. Hold on to dumbbells in each hand with the palms facing the torso. Gently but firmly lift the dumbbells sideways until your arms are parallel to the ground. Hold the position for a few seconds and exhale while at it. Lower the dumbbells back to the starting position while inhaling.
Lifting the weights require precision otherwise, you will not experience the result. Avoid swinging your torso while lifting the dumbbells. Lift the weights while tilting the dumbbells slightly forward as if pouring tea into a cup. This exercise can perform while sitting down.
Workout 2. Front Dumbbell Raises
Stand with your feet steadily planted on the ground for stability. Grab hold of two dumbbells in each hand and let them rest at your sides. Compose yourself, exhale and lift the weights forward until your arms are parallel to the ground. Hold the dumbbells in this position for a few seconds then lower it back down to the starting position. Avoid swinging your torso while lifting the weights for maximum efficacy of the workout. If you are a beginner, it is best that you lift one dumbbell at a time. However, if you are up for a challenge, lift both arms at the same time. You can increase the resistance weights with time.
Workout 1: Overhead Press
Lay flat on a bench with the barbell overhead on a rack. Grab hold of it with your palms at shoulder-width. Unrack the barbell with your hands perpendicular to the floor, brace your abs and lower it up to your mid chest. Hold the bar for a second then push the bar overhead with an energy explosion as you shrug your traps.
Workout 2: Pull Up
Hang on a pull-up bar with your hands at shoulder width apart and the palm of your hands facing away from you. Lift your own body weight upwards until your chin is above the bar. Hold the position for a few seconds then lower yourself back down to the starting position. Reap for a set of 10-12 reps.
A strong ripped chest is a focal point whenever someone facing you. The major muscle groups in this area are the pectorals. If properly worked, it adds volume to your torso.
Workout 1- Bench Press
Lay flat on a bench with your eyes directly under the bar. Your feet should be flat on the ground for stability. Squeeze your shoulder blades and grab hold of the bar in your palm with your wrists straight. Deeply inhale and unrack the bar by pushing your arms straight. Lift the bar above your shoulders and lock your elbows. Lower the bar towards your chest as the elbows tucked at 75 degrees. Finally, lift the bar back up above your shoulders and lock your elbows at the top. Your butt should remain on the bench at all times.
Workout 2- Close Grip Bench Press
Lay flat on a bench and grab hold of the bar with your hands at shoulder width. With your arms locked, lift the bar off the rack and hold it over you. While breathing in, lower the bar downwards until it gets to the mid chest. After a slight pause, lift the bar back up to the starting position and repeat. It normally takes twice as long to lower the bar to your mid chest than it does pushing it up.
Keeping the elbows close to your torso maximizes the involvement of the triceps.
Want more quality insights that work? Read our Ultimate Workout Guide to Get the Perfect Chest.
FRIDAY WORKOUT- ABS
There’s something about a rock hard six pack that defines a fit man. Although pleasant to look at and even brush with the tips of your fingers every now and then, these require work! Although the manly physique is all about bulk, a six pack will not add volume to your upper body. In fact, it trims down the belly fat hence peeling off a few inches off your waistline. This is what draws more focus to the V-shape formed by the pumped chest and wide shoulders.
Workout to Build Ab size and Separation
Workout 1- Hanging Leg-Raise
This is a density focused superset that will lay the foundation to defined and ripped abs
Grab onto a chin-up bar with your hands straight ahead of you at shoulder width. Your legs should be straight too but slightly arch your pelvis. Raise your legs forward until it forms a 90-degree angle. Lower them to the starting position while breathing in and repeat. Perform a set of 10.
Workout for Upper Abs Workout
Lay flat on the ground with your feet planted flat for stability. Lightly place the palm of your hands under your head with your fingers behind your ears. Be careful not to lace your fingers as this will make you push yourself up instead of engaging your ab muscles for the activity. Tilt your chin in and then pull your abdominal in. Propel yourself forward until your head, shoulder blades and neck lift off the floor. Come back up with your back forms a right angle with the floor and then hold the position for a few seconds before lowering the torso back to the starting position.
If after a while this workout starts feeling too easy to perform, you can incorporate weight plates. Hold these at the chest then lift your torso. The plates increase resistance hence better results.
You can workout minor muscles for an hour or two on Saturdays for instance, your neck. Use the days in between as rest days. Your body will get the chance to repair and rejuvenate itself. This way, you will have a steady supply of energy to enable you to endure and perform the workouts efficiently. You stand a chance of realizing faster, better and speedy results this way.