WORK THE FULL BODY

Musa

FRONT SQUAT: How to do it
First you start with the warm up for 10 minutes and have water during your exercises, you can do the knee liftsA� for aA� count of 30 each leg and jog on the spot for two minutes then you do the knee lifts again then back to jogging on the spot for two minutes again repeat this five times then you can start your workout.

In a power rack, place the bar across your front deltoids with your forearms crossed in front of you and hands gripping the bar. Unrack the bar, step back, and begin the set standing straight up with your feet about shoulder-width apart and your elbows pointed straight ahead, not downward. Keeping a slight arch in your lower back, squat down over your heels, keeping your elbows up, until your thighs are parallel with the floor. Press up through your heels until your knees are extended.

ARCHED-BACK PULLUP: Why you should be doing it?
This exercise involves both a vertical and horizontal pull from the upper body a�� most pulling moves involve only one or the other. It maximises core and abdominal recruitment. So, the arched-back pullup hits about as much total muscle as any lift.

How to do it: Drape a neutral-grip cable rowing handle over a pullup bar. Grasp the handle with both hands and start from a hanging position, arms fully extended. Pull your chest toward the handle while also lifting your hips up and letting your head travel back so that at the top of the rep, your chest touches your hands and your torso is roughly parallel with the floor.

CRUSH-GRIP DUMBBELL BENCH PRESS: Why you should be doing it?
Crushing the dumbbells together while slowing the tempo increases the tension across the chest, shoulders, triceps, and upper back. More time under tension will immediately increase the muscle-building and natural hormone-release effect.

How to do it: Sit on the end of a flat bench holding a pair of dumbbells. Lie back and hold the dumbbells over your chest, arms extended, with the insides of the dumbbells touching. As you lower the weights toward your chest, press them together as hard as possible. When they reach your chest, lift the weights back up, still pressing them together.

Keep the rep speed slow.

WIDE-GRIP UPRIGHT ROW: Wide-grip upright rows can be a great deltoid builder if used correctly.
. How to do it: Stand holding a barbell in front of your thighs with your arms fully extended and your hands outside shoulder width. With your knees slightly bent, pull the bar straight up your body, bending your elbows, until it reaches chest height. As you lift the bar, dona��t let your shoulders shrug up.

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