Tag: bodybuilding

1. Give your body and muscles adequate rest.

Make sure you give your body adequate rest and time to recover. Giving your body the rest it needs will help prevent burnouts and will keep your consistency more frequent because after so many burnouts, you tend to give up. And fitness is not about giving up. It’s about consistency.

When setting up your workout split make sure that you do not set the same body group workouts two days in a row. Giving your muscles time to rest and recover will help with the muscle growth.

2. Hydrate Hydrate Hydrate!!!!

Water is used by your body and muscles to function efficiently. So please make sure you are drinking lots of water. Especially if you are working out. No one wants to be dehydrated and risk hurting themselves due to the fact that we didn’t take the time to drink water throughout the day.

3. Keep a Complete Record of Your Progress.

Keeping a complete record of your progress is extremely important when it comes to your lifting journey. Without keeping record of your progress it will be come more difficult to modify or rectify any irregularities. With a progress record you can see your strong suits and also your weaknesses, so you can work on improving them.

4. Keep Increasing the Weights/Reps

Weightlifting and building muscles is a challenge. So every week or every other week you should up your weights/reps to push your muscles to failure. Pushing til failure is essential for building muscle mass.

5. Use Mirrors.

Mirrors are very important during your weightlifting journey. Mirrors will teach you proper form during your workout while you watch yourself lift. Also it is a great ,motivational tool because lets be honest. Who doesn’t like seeing their gains come in?

Well I hope these tips and tricks help you on your journey. Lift, Laugh, Love!

~Isha Vee~

Day 1: Chest

1. Barbell bench press-medium grip

• 3 sets, 

• 12 reps

2. Incline Dumbbell press

• 3 sets, 

• 12 reps

3. Decline dumbbell bench press

• 3 sets,

•  12 reps

4. Dumbbell flyes

• 3 sets, 

• 12 reps

6. Russian twist

• 3 sets, 

• 12 reps

Day 2: Back

1.Barbell deadlift

• 3 sets, 

• 12 reps

2. Weighted pull ups

• 3 sets, 

• 12 reps

3. Reverse Grip bent over row

• 3 sets, 

• 12 reps

4. One arm Dumbbell row

• 3 sets, 

• 12 reps

Day 3: Off

Day 4: Shoulders

1.Dumbbell shoulder press

• 3 sets, 

• 12 reps

2. Arnold Dumbbell press

• 3 sets, 

• 12 reps

3. Side lateral raise

• 3 sets, 

• 12 reps

4. Front Dumbbell raise

• 3 sets, 

• 12 reps

5. Flat bench lying leg raise

• 3 sets,

•  12 reps

Day 5: Legs

1.Barbell squat

• 3 sets,

•  12 reps

2. Leg press

• 3 sets, 

• 12 reps

3. Barbell lunge

• 3 sets, 

• 12 reps

4. Leg extensions

• 3 sets, 

• 12 reps

Day 6: Arms

1.Close grip barbell bench press

• 3 sets, 

• 12 reps

2. Triceps pushdown-v bar attachment:

• 3 sets, 

• 12 reps

3. V Bar pull down

• 3 sets, 

• 12 reps

4. Barbell curl

• 3 sets, 

• 12 reps

5. Dumbbell alternate bicep curl

• 3 sets,

•  12 reps

3 sets, 12 reps

6. Weighted crunches

• 3 sets, 

• 12 reps

Day 7: Off