As we know that, to keep the body in the shape we have to regular workout. Now all you people who are in fact not receiving the desired result for the workout then it is defiantly the time to change the routine for your workout.
The first thing you should do is look at the change of your workouts regularly to stop monotony and more importantly your body becoming adapted to your workouts – or you simply won’t get any positive improvements. The best way to stay motivated is to get a training partner; as a result not only can you encourage each other on, but you can also assist each other with various weight lifting exercises. Another important thing is to always look at making sure that any exercise workout or weights you use are suited for your own strength/fitness levels, you should avoid trying to lift or perform the same exercises as others in your gym.
Anyway, here are some workouts that you can try out and make sure to perform them in a routine that suits you. You can perform these workouts with a partner.
Abdominal workout
It will give you the desired 6-pack you’ve always wanted. There are three ways to perform this workout,
Supine legs:
- First you need to lie flat on a bench with legs extended and grasp the edge (over your head) for support.
- Then raise the legs up at the waist/hips off the floor (don’t swing the legs).
- You will feel the crunch in your abdominals.
- Lower the legs back down and repeat.
Ab crunch
- Again first lie flat on a mat.
- Bend your legs at the hips and knees.
- Cross the arms over the chest.
- Bend at the waist, raising your shoulders and upper body until you feel the crunch in your abs.
- Lower the upper body down.
- Repeat these actions for couple of times.
Twisted crunch
•   Lie flat on a floor mat with knees and hips bent.
•   Place both hands behind the head.
•   Twist the waist up towards the right knee so your left elbow almost touches it.
•   Lower the upper body down, untwisting the body.
•   Repeat in alternating twists.
Chest workout
This exercise will kill your pectorals. The types of this workout are:
Bench press
- First sit down on your bench with the dumbbells resting on your lower thighs.
- Then lie down flat on the bench.
- Move the dumbbells up to the sides of the upper chest slowly.
- Start with weights directly over chest, elbows at 90 degree angles.
- Press dumbbells up until arms are extended; make sure that the elbows shouldn’t be locked.
- Lower dumbbells back to starting position slowly and repeat.
Pushups
- You need to lay plank-style on floor with hands slightly wider than shoulder width apart.
- Extend the arms to raise the body up off the floor.
- Keeping the body straight but don’t stick your butt in the air or sag your tummy, lower your body towards the floor by bending the elbows at 90-degree angles.
- Push the body back up until your arms are fully extended and repeat.
Dumbbell chest fly
- Grab two dumbbells and lie down flat on the bench, make sure that the dumbbells weights are suitable for you.
- Support the dumbbells above the chest with the arms fixed in a slightly bent position and palms facing each other.
- Stop at shoulder-level or when you feel the stretch in your chest muscles.
- Bring dumbbells together in a hugging motion and don’t move the elbows until hands almost meet over your chest.
- Repeat these moves for several times.
Upper body workout
This workout focuses on the lats, traps, delts, pecs, biceps and triceps.
Dumbbell chest fly
- Similar to chest workout, grab 2 dumbbells and lie flat on a bench.
- And follow the same steps as you did for chest exercise.
Push-ups
This is also similar push-ups as you do it for the chest exercise.
Biceps curls
- First hold barbell in front of your body, arms extended in an underhand grip.
- With elbows attached to your sides, curl the barbell up towards your shoulder.
- Lower it and repeat.
Bench Dips
- Grab the end of one bench and support your heels on an adjacent bench.
- Bend your elbows to lower yourself towards the ground slowly until your rear almost touches or when your elbows bend at 90-degrees.
- Then raise body by pushing up with your arms and repeat.
Back workouts
This exercise will help your back muscles.
Front lat pull down
- To begin with sit facing the cable stack with your knees under the bench supports.
- Grab the bar attachment with a wider than shoulder-width overhand grip.
- Pull the cable down towards your upper chest/collar bone, arc your back and tilt your upper body back slightly as you bring the bar towards you and do it slowly.
- Afterward return the bar by extending the arms and shoulders back out.
- Repeat it few times.
Chin-ups
- Step or jump up, grasping the chin bar with a wide grip, overhand grip.
- Pull body up with the shoulders, bending the elbows, until the chin is above the bar.
- Lower body back down until arms and shoulders are fully extended.
- Repeat it for some times.
Leg and butt workout
Your legs and butts deserve some workout too. These exercises will help the mussels of those areas.
Barbell squats
- Position the barbell on the back of your shoulders, grasping it on both sides.
- Get off the barbell from rack.
- Stand slowly with feet hip-width apart.
- Lower your body into squatting position until thighs are parallel with floor.
- Do this by extending your butt out, keeping your back straight, your abs tight and knees behind your toes.
- And repeat these moves for couple of times.
Dumbbells lunges
- Stand looking forward, holding the dumbbells at your sides.
- Spring at forward with right leg, keeping the left foot planted.
- Lower your body down into a lunge by bending the right knee and hip forward until the left knee almost touches the floor.
- Force your body up by extending the right hip and knee try to push through the foot.
- Repeat with alternating lunges.
Now you can try these workouts by your selves. However, if you want the result and seeking exercise, then you should consult a physical trainer. You can also get the advises as well as perform the exercise by watching the fitness DVD. You will find these DVDs at you local DVD shops. You can choose from P90X Home workout, workout Bootcamp with Barry Jay, Hip Hop ABS and much more.
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