Are you looking to build power and strength while achieving a well-rounded physique? Look no further! In this blog, we will explore a comprehensive workout routine that incorporates key exercises that will help you build a good physique. These exercises target major muscle groups and provide a solid foundation for overall strength and conditioning.
So, let's dive in and unleash your inner strength!
Deadlift: It is one of my favourite exercises. The deadlift is a compound exercise that engages multiple muscle groups, primarily targeting the back, hips, and legs. It builds strength and power, improving overall body stability and posture. Start with lighter weights, 2 to 3 sets of 8 to 10 reps, once or twice a week.
Dumbbell Bench Press: The dumbbell bench press is an excellent exercise to develop upper body strength, particularly in the chest, shoulders, and triceps. Vary your grip and adjust the bench angle to target different areas of the chest. The best is to start with a 45-degree angle. You can do an incline, flat & decline bench press to target the upper, middle & lower chest parts.
Chest Supported Row: The chest supported row primarily targets the upper back muscles, including the rhomboids and rear delts. By using a bench for support, it isolates the targeted muscles & minimizes lower back strain effectively. Maintain a controlled motion, squeezing the shoulder blades together for maximum engagement. 2 to 3 sets of 8 to 10 reps, once a week only.
Overhead Press: The overhead press, also known as the shoulder press, focuses on developing strength and stability in the shoulders, triceps, and upper back. It promotes balanced shoulder development and enhances overall upper-body strength. Start with lighter weights and progress gradually to avoid strain. 2 to 3 sets of 8 to 10 reps, once or twice a week.
Face Pull: The face pull exercise targets the rear deltoids, upper back, and rotator cuff muscles. Use a cable machine and focus on pulling towards the face, squeezing the shoulder blades together. 3 to 4 sets of 10 to 12 reps, once or twice a week
Chest Cable Crossover: The chest cable crossover is an effective exercise for isolating and developing the chest muscles. It creates tension throughout the entire range of motion, providing a challenging workout. Maintain proper form by keeping the chest up and engaging the pectoral muscles to maximize results. I would recommend using this exrecise over bench press to target the lower chest. Only on chest day, 3 to 4 sets of 8 to 10 reps
Weighted Squats: Weighted squats are a fundamental compound exercise that targets the lower body, including the quadriceps, hamstrings, glutes, and core. They help improve leg strength, stability, and overall lower body power. Ensure proper form by keeping the knees aligned with the toes and maintaining a neutral spine. Focus more on getting the form right than on increasing weight. Pro tip: Use a back support belt while performing this exercise. 2 to 3 sets of 8 to 10 reps, once a week only.
Remember, always prioritize proper form, gradually increase weights, and listen to your body to avoid injuries. So, lace up your shoes, grab those weights, and enjoy the journey towards a more powerful and resilient body!
