Fitness

Exercises for building a hardcore male body:

1. Pull up:
         Benifits:

pull up

              - increases the overall strength of upper body

              - biceps of the arms gets much bigger  

              - increases forearm strength, bicep strength,

                grip strength, cardio strength and overall

                back development

              - shoulder width pull ups strengthen the

                shoulder and triceps where wide arm

                pull ups strengthen the chest and 

                mostly the back

              - better looking physique

         Routine:
              - start with ur maximum no. of repititions (approx 5-10)
                 and doit at increasing no. of reps and reach
                 up to 20 reps...

2. Closed grip push up:
        Benifits:
              - develops triceps muscles
              - work out shoulder muscles
        
        Routine: 
              - start with the maximum repititions
                of your limit in a set and increase
                your limit day by day
                     

straight push up

3. Straight push up:           
        Benifits:
              - builds strong core muscles in the 
                middle of the body
              - more powers in the arms, 
                 shoulders and hands
              - forces the heart to work harder 
                 and the blood to pump faster
              - makes the body in shape
                     
        Routine:
              - start with ur maximum level (approx 10-15) 
                in each set and do it after a set of
                closed grip push up

4. Inclined push up (upper):
         Benifits: 
               - work out the lower portion of
                 chest muscle
               - work out triceps
         
         Routine:
               - do a set of inclined push up after a set of 
                 straight push up

lower inclined push up

5. Inclined push up (lower):
          Benifits:
                - develop the upper portion of the chest
                - work out on shoulder deltoids


          Routine:
                - do a set of this push up with the upper
                   inclined push up


6. Wide arm push up:
        Benifits:

              - efficient work out of the
                chest muscle
              - strengthen the biceps
              - widen up the chest

         Routine :
              - start with your maximum level of repititions
                in a set
              - do it after the inclined push up
              - increase the no. of reps day by day




7. Dips:
         Benifits:

              - shoulder width dips strengthen
                the triceps, deltoid of shoulder
                and the chest (pectoralis)
              - very efficient for eveloping triceps
              - wide arm dips mostly work out on chest
          
         Routine:
              - do a set of dips after wide arm push ups
              - increase correnspondingly no. of reps in set