By Talha Azeem
Muscle building is the most favorite among men. There are some people who live for bodybuilding. It is also a passion among young boys to build their body to attract females. This is 80% true for most guys. Others do bodybuilding simply to maintain their shape. If you ask which parts of the body you want to improve then all they want is huge muscular chest, bigger arms and six packs. That's all most guys want to achieve in their bodybuilding journey.
Here I am going to discuss some basic bodybuilding workouts which are best to build upper body in a V-shape. They help to gain some muscle for guys which are starting bodybuilding.
Bench Press:
Bench press works on your chest and is the most efficient workout for your chest. Lay on a flat bench in a well balanced way while your face facing upwards. Grab a bar and position your grip with equal to the distance when your biceps and forearms making an angle of 90. Lift your bar and push it upwards till your arms are fully stretched. Now take it back slowly and slightly above your chest. This completes your 1 rep. Now repeat it with 10 reps and then take a 1 minute break. Repeat whole exercise 3-4 times.
Flying:
Flying isolates your chest and bring them in a wide position.
Sit on the bench and grip both hands on the handle. Slowly bring them in front of your chest and let them go back. This is your 1 rep. This way complete 10 reps and take 1 minute break. Repeat whole exercise 3-4 times.
Pully:
Pully works on your wings. Sit on the bench and grab the hanging bar with full wide grips on both sides. Pull the bar slowly till it touches behind your head and slowly let the rod go back to the starting position. This is your 1 rep. This way complete 10 reps and take 1 minute break. Repeat whole exercise 3-4 times.
Cable Rowing:
Rowing also works on your wings. Sit on the seat while your feet on the flat surface. Grab the handle of the machine and pull it till it touches your abs. Remember don't move backwards while pulling and your back must be straight. Slowly bend yourself slightly and let it go back. This is your 1 rep. This way complete 10 reps and take 1 minute break. Repeat whole exercise 3-4 times.
Standing Curl:
Standing curl mainly focuses on your biceps. Take a rod while standing and make your grip equal to shoulder width while your palm facing in the direction of your face. Lift your rod slowly till it comes in front of your chest. Remember to fix your knees and then lift the rod. This completes your 1 rep. Do it again till 10 reps. Repeat whole exercise 3-4 times.
Alternate Dumbbell Curl:
This workout is similar to standing curl but you've to take dumbbells instead of barbell rod. Take dumbbell on both hands while you are sitting and your palm facing in the direction of your face. Lift your right dumbbell till your arm is bent fully while keeping your knees still. Then move your dumbbell back slowly to staring position. Do this with your left dumbbell. This completes your 1 rep. This way complete 10 reps and take 1 minute break. Repeat whole exercise 3-4 times.
These are the basic exercises with light weights which you have to do during your first 10-15 days then you will move to further exercises. These exercise will help your body to build its shape and then you will be able to lift heavier weights.
Remember to take sufficient amount of protein, carbs, and skim milk after every 3-4 hours to ensure proper building of your muscles.
Muscle building is the most favorite among men. There are some people who live for bodybuilding. It is also a passion among young boys to build their body to attract females. This is 80% true for most guys. Others do bodybuilding simply to maintain their shape. If you ask which parts of the body you want to improve then all they want is huge muscular chest, bigger arms and six packs. That's all most guys want to achieve in their bodybuilding journey.
Here I am going to discuss some basic bodybuilding workouts which are best to build upper body in a V-shape. They help to gain some muscle for guys which are starting bodybuilding.
Bench Press:
Bench press works on your chest and is the most efficient workout for your chest. Lay on a flat bench in a well balanced way while your face facing upwards. Grab a bar and position your grip with equal to the distance when your biceps and forearms making an angle of 90. Lift your bar and push it upwards till your arms are fully stretched. Now take it back slowly and slightly above your chest. This completes your 1 rep. Now repeat it with 10 reps and then take a 1 minute break. Repeat whole exercise 3-4 times.
Flying:
Flying isolates your chest and bring them in a wide position.
Sit on the bench and grip both hands on the handle. Slowly bring them in front of your chest and let them go back. This is your 1 rep. This way complete 10 reps and take 1 minute break. Repeat whole exercise 3-4 times.
Pully:
Pully works on your wings. Sit on the bench and grab the hanging bar with full wide grips on both sides. Pull the bar slowly till it touches behind your head and slowly let the rod go back to the starting position. This is your 1 rep. This way complete 10 reps and take 1 minute break. Repeat whole exercise 3-4 times.
Cable Rowing:
Rowing also works on your wings. Sit on the seat while your feet on the flat surface. Grab the handle of the machine and pull it till it touches your abs. Remember don't move backwards while pulling and your back must be straight. Slowly bend yourself slightly and let it go back. This is your 1 rep. This way complete 10 reps and take 1 minute break. Repeat whole exercise 3-4 times.
Standing Curl:
Standing curl mainly focuses on your biceps. Take a rod while standing and make your grip equal to shoulder width while your palm facing in the direction of your face. Lift your rod slowly till it comes in front of your chest. Remember to fix your knees and then lift the rod. This completes your 1 rep. Do it again till 10 reps. Repeat whole exercise 3-4 times.
Alternate Dumbbell Curl:
This workout is similar to standing curl but you've to take dumbbells instead of barbell rod. Take dumbbell on both hands while you are sitting and your palm facing in the direction of your face. Lift your right dumbbell till your arm is bent fully while keeping your knees still. Then move your dumbbell back slowly to staring position. Do this with your left dumbbell. This completes your 1 rep. This way complete 10 reps and take 1 minute break. Repeat whole exercise 3-4 times.
These are the basic exercises with light weights which you have to do during your first 10-15 days then you will move to further exercises. These exercise will help your body to build its shape and then you will be able to lift heavier weights.
Remember to take sufficient amount of protein, carbs, and skim milk after every 3-4 hours to ensure proper building of your muscles.
Here you can find a complete guide to build muscle, which contains essential information on muscle building workouts and proven weight training, diet, and other important aspects of bodybuilding. Visit Muscle Building For Skinny Guys
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