Training plans + exercises for muscle building (legs, back, chest + arms)

Exercise to
build muscle back Lat Pull on the lat station to build muscle back Power Exercise

( build muscle back) for:
- Beginners
- Advanced

Stressed muscles when building muscle Back:
Broad back muscle, shoulder

muscle , upper arm Implementation to build muscle Back:
For this strength exercise for the muscle building on the back one should sit with a straight back & with view to the device. The legs are placed under the seat castor in front (90 °).

 The hands grasp the drawbar at the outer ends. Now the pull rod is pulled under the chin & then returned to its original position. During the muscle building exercise, care should be taken to inhale when pulling the pull rod, exhaling & returning to the starting position.

Select the weight on the lat station so that the straight back is maintained & the view is straight.

Exercise to build up muscles Back: Back training
at the multi-purpose bench to build muscle Back

Exercise (Muscle building back) for:
- Beginners
- Advanced


Muscles used to build up muscles Back: Back muscles, musculature Exercise to build

muscle Back:
In this exercise for rapid muscle build-up on the back, one should lie on the stomach, so that the legs are fixed & the upper body, from the hip, free to move. Now lift your upper body until you reach a straight back.

 As a tip: It can also be dumbbell disks taken in hand, to achieve a higher training effect & rapid muscle build-up

Exercise to
build muscle back: back training with the dumbbell to build muscle back

strength exercise (muscle back) for:
- Beginners
- Advanced

Muscle muscles during muscle building Move:
Wide back muscles, Muscles between shoulder blades, upper arm & shoulders To build

muscle back:
For optimal muscle building - program for a strong back, kneeling on a raise & pay attention to a straight back. In this muscle building exercise, make sure that no hump is made. Now the dumbbell is pulled up to the chest (exhale) & lowered again (inhale). 

Muscle building chest

Exercise to build muscle Chest:
bench press

Strength exercise (muscle build-up chest) for:
- Beginners
- Advanced

Stressed muscles during muscle building Chest:
Pectoral muscle, humerus

Muscle building Chest:
Exercise for fast muscle & muscular chest: Lying on a designated weight bench. Lift the barbell out of the holder (training partner is an advantage) & Lower the barbell slowly to the chest. Inhale.

 Now exhale & at the same time push the barbell up again until the arms are almost stretched. Again, do not go into the hollow cross. End the last reps with support to achieve optimal muscle growth.

Exercise to build muscle Chest:
bench press on the incline

Force Exercise (Muscle Chest) for:
- Beginner
- Advanced

Stressed muscles during muscle
build-up Chest: Pectoral muscle, humerus

Performing to build muscle Chest:
See bench press

Exercise to build muscle Chest:
Dumbbell pressing

Strength Exercise (Muscle Chest) for:
- Beginner
- Advanced

Muscles Required for Muscle Building Chest:
Pectoral Muscle , Upper Arm

Muscle Performing to Build Muscle Chest:
On the back, lying on a training bench & avoiding a hollow cross. So you have the perfect position for building muscle in the chest and arms. Press the arms with the dumbbells and pull upwards. 

Lower the arms sideways until the dumbbells are at chest height. Inhale. Now raise your arms again and exhale. Again, the last reps should be done with support to cause rapid muscle growth. 

Build muscle shoulders

Muscle
Building Exercise Shoulders: Dumbbell

Lateral Strength Exercise (Building Muscular Shoulders) for:
- Beginner
- Advanced Strengthened Muscles Building

Muscles Shoulders:
Shoulder Muscles

Performing Muscle Building Shoulders:
This is an exercise for building muscle of the shoulders while standing. The stand is a lunge & the knees are slightly bent. Now raise your arms sideways to shoulder height and exhale. Slowly lower your arms and inhale.

It is important to ensure that the shoulders are not pulled up. So you have an optimal exercise for the muscle growth of the shoulders.

Muscle
Building Exercise Shoulders: Dumbbell Front Lifting

Power Exercise (Building Muscular Shoulders) for:
- Beginner
- Advanced Strengthened Muscles Building

Muscles Shoulders:
Shoulder Muscles

Performing Muscle Building Shoulders:
See side raises with dumbbells, except that in this exercise, arms are raised forward.

Muscle Building Exercise Shoulders:
Barbell

Rowing Strength Exercise (Building Muscle Shoulders) for:
- Beginner
- Advanced Strengthened Muscle Building Muscles

Shoulders:
Trapezius, Deltoids, Arm Defenders

Performing Muscle Strengths Shoulders:
This muscle building exercise is also performed while standing. While shoulder width stand & knees slightly bent. Tip the pelvis slightly forward to avoid a hollow back.

Hold the barbell in front of your body & bend your arms slightly. Now pull the barbell up to your shoulders and exhale. When lowering the barbell, breathe again. 

Muscle building arms

Exercise to Build Muscles Arms:
Concentration Curls

Strength Exercise (Muscle Arms Arms) for:
- Beginner
- Advanced

Stressed Muscle Building Muscle Arms:
Bicep

Performing Muscle Building Arms: Perform
this exercise to build muscle in the upper arms while sitting. Put the Ellebogen on the thigh, so that it is fixed. Bend the arm to be trained slightly.

 Now raise the arm with the dumbbell to the horizontal and exhale. Slowly lower your arm and breathe again. For the last few repetitions, the second hand should support the dumbbell to get the maximum amount of fatigue out of the arm.

Exercise to build muscle arms:
Triceps Pushing Behind the Head

Exercise ( Building Muscle Arms) for:
- Beginner
- Advanced Stressed Muscle Building

Muscle Arms:
Triceps

Performing Muscle Building Arms:
Building Muscle - Exercise is best done while sitting. Pay attention to a straight back while sitting. Now the dumbbell is held by the long, upraised arm. Keep the elbow close to your head. The second hand can help with the elbow in the trainer's arm.

Now lower the arm with the dumbbell behind the head, inhale. Then stretch the arm back to the starting position and exhale. 

Muscle building abdomen

Exercise to build muscle Abdominal:
Sit-Ups

Strength Exercise (abdominal toning) for:
- Beginner
- Advanced

Stressed muscles when building muscle
Abdominal: Abdominal

Muscle development Abdominal :
On the floor, lying on his back & feet at 90 ° angle on the floor. The arms can be put behind the head.

 Now it is with the power of the abdominal muscles lift the upper body & lower again. At the same time, attention has to be paid to breathing. Straighten your upper body and inhale while lowering.

Exercise to build muscle belly:
Crunches

strength exercise (muscle building belly away ) for:
- Beginner
- Intermediate

Muscles build muscle belly:
abs

implementation to build muscle belly:
Lying on his back, put his feet. Now with the strength of the abdominal muscles the upper body & legs together. The arms can be put behind the head. 

Muscle building legs

Exercise to build muscle Legs:
Squats

Strength Exercise (Muscle Legs) for:
- Beginners
- Advanced

Muscles Required for Muscle Building Legs:
Leg Muscles (buttocks muscles, thighs front and back) Exercise to build

muscle Legs:
Exercise to build muscle (eg with pelvic floor training ) of the legs standing work out. Stand shoulder width & push back buttocks. The tiptoes point to the front.

Now lower into a crouch until the thighs are level. Then raise back to the standing position.


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