Dumbbell Flat banch press performing 

Step 1 :- First of all to make your pectorial muscle then to start flat 

dumbbell press, lift the back of the bench at 90° angle means you Lie on 

a bench in straight direction you  put your feet on the floor.. Then take 

dumbbells and lift them to your shoulder level .All exercise should look 

up as your eyes do and ready for this exercise.

 Step 2 :-Then at the second steps , you are at the starting point, take a 

deep breath and squeeze the dumbbells up so that they wiil be just above

the shoulders at the top point.( see on this image ). Elbows move strictly

 in the plane of the shoulders and are always directed to the side. At 

the top point arms are fully straightened and the weights are strictly 

above the shoulders. Once the dumbbells reach shoulder level immediately

 change direction and squeeze the dumbbells up again without a pause. 

So repeat the exercise and do & do more for better results according 

to bodyclubs team workout training plan

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Step 1 :- First of all , you stand on the floor in straight

direction and  the staring position is standing upright 

with your feet shoulder width apart.also know everytime 

hat Feet must be are almost parallel, toes directed 

slightly to the side. Take a barbeel with an underhand

grip, keeping your shoulders width apart. Fully straighte

n up, bent a little in the waist and lower the bar to the

your lower back muscles. This is a starting position.

Step 2 :-Now take a deep breath, hold your breath, and

 lift the barbell up to the level of the upper chest,

bending your elbows. Despite this bending do not move 

elbows, but keep them on the sides of the trunk and

do not bend the hands and wrists.Repeat this process 

again and again according to Bodyclubs trainning

 workout . you also make your arms is heavy and large

 muscular . Do not use heavy weight while some months

 not done exercise because it will not only reduce the

 load on biceps but also may lead to back injury

.

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Making of abs is build from abdominal crunches as

 universal ; and its only one exercise which have not

 compare with other Exercise , so if you want to make

 your abs look like as 

bodybuilder so abdominal

 crunches are the best

 exercise for makes abs. it

 develop your strength and

 strengthens the muscles of

the upper press. Do this exercise in many form like as

  floor, fit ball, in the air – or angle of movement The

main steps are following bellow:-

Step 1:- First of all the a mat and staring position for

 abs crunches is lying on the floor, your knees bent

, feet at the floor .Also known that your hands behind

 the head,. Make sure that your waist is on the floor 

and not moving during the actions, otherwise the load

 will move from the upper abs to the back.

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Step 2:- After that When your position are ready for do

 crunches exercise , then  take a breath but sure that

 you never taking your waist from the floor, head lifted

 and shoulders as high as possible. Then return to the

 starting position. You can take a break and relax press

 a little press before starting the next repetition. So 20

 to 25 rep are required normally for each sets and

 sets are normally up to 4 to 5 daily for better results.

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Underhand Lat pull-] Down Exercise  machine is one the

 mainly machines in any gym, which is used of the

 back exercises .its machine helps you to make your

 body building perfectly massive upper lats of your

 back. Its make your middle and other edges of back

 and make your back n chest very large but do hard

 workout exercise .so, sit on thr bench (according to 

see this image) the main steps of do this exercise are

 following  bellow :-

Step 1:- Initialy take a lat pull-down bar and  sit on

 the lat pull-down machine, feet on the floor , knees

 comfortable ,upper part should be straight and your

 face are should be Forward direction. grab a lat pull-

down bar with your hands about 2 or 3 fts aparts 

which make your workout easily.

Step 2:- After that  begin to pull, slowly pull the bar to

 the top of your chest .but your neck should be in 

forword because it will take off some tension .Squeeze

 your shoulder blades together at the bottom of the

 move, then let the bar slowly lift your hands above

 your head, resisting the pull as you go . ( also see the

 image of pull-down) so do work hard and muscle 

makes more and more.

Watch your Form

 Resist the urge the curl the bar toeards your

 Chest,which brings ,more of your biceps into the 

movements.Instead picture your elbows being pulled

 straight sown the floor.

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SEATED BENT-OVER LATERAL RAISE 

Seated bent-over lateral raise exercise for builds 

posterior deltoids (shoulder muscle) this exercise should

 be done with light weight. It also increases your 

shoulder capacity and power. The right technique to do

 this exercise is following bellow:-

How to do:- First you need a bench and a sets of 

dumbbell than you sit on the edge of a bench with a

 light dumbbell(2.5kg to start)in each hand . Lean over 

so your chest touches your thighs and your arms hang

 down (see images) Lift the weights slowly up and out 

so your arms are parallel to the floor than pause for a

 second, before lowering the weights.

Watch your form:- you also known that keep your torso

 locked in position throughout the move. Raising your

 torso even an inch brings more of lower back into the

 move, cheating you posterior deltoids and straining

 your neck muscles. For build large muscle s see also 

bodyclubs workout plan.

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Dumbbell Bicep Curl

Dumbbell curls are very important for a 

biceps muscle developments because the

 whole biceps work at the same time. So,

 dumbbell curls are considered the most

 efficient exercises for biceps. It can be

 done on seated, standing or incline bench

 press which helps you to make your 

biceps of branchi muscle. so it have a one

 dumbbell sets (weight according to your wish ) but biceps muscle makes large of 

heavy weight so the main steps of dumbbell biceps curls are following below:-

Step 1:- Take a dumbbell sets (first set takes light weight) on your both hands.

 The starting position depends as your wish. You touch your foots on the floor,

 shoulder width apart holding, chest and shoulder are tightly straight and a little 

bent of your back are allowed but muscle should be fix your posture until the end

 of the set. It also known as Alternatives dumbbell curls.

Step 2:- Now take a deep breath, tight your bicep muscle and lift one dumbbell 

up of your hands , bending elbow at the same time, while other hand remains 

constant . Dumbbell are maximum rise of your chest-shoulder up and minimum

 down slowly (1 seconds to raise the dumbbell and 4 seconds to lower them) of 

your hips .so that repeats the process of your second hands and make your 

arms are muscular and health.          

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