Do These To Lose Fat And Build Muscle In All The Right Places?

If you want to lose fat, it’s probably follow by I want this to be tighter, firmer, more toned or bigger in some cases. If your a guy who wants a bigger chest or female who wants a firmer butt.

For most fat loss is half the battle.

Today I’m going break down the best exercise for certain parts of your body. Here’s the deal, you should do all these movements for fat burning , injury prevention and health reasons.

But, the area you want to be more developed make sure you hit it with more frequency. So, if you want better arms, you should probably hit arms 2-3 x week.

Let’s get rolling

Chest And Triceps

Push ups variations- Great for building your chest, shoulder and the back of your arms. They are best for higher reps think sets of 10-20. Go slower on the way down.

Chest press- Great for building your chest, shoulder and the back of the arms. This is a great one for lower end rep range 5-15 reps.

Dip variation- Great for really build mass in your arms and pecs. They can rough on shoulder thought. I like 5-10 reps.

Upper back Muscle

Strap rows/trx row-Great for learning and build foundation upper body strength and developing your upper back and biceps. Best used for higher resp like push up stick 10-15 reps.

1 arm row- Same muscle group but better for lower end reps. Like 6-10 reps. With that said make sure you do weights, that you can do with great form.

Seated row cable or band- Great for building middle back muscle make sure you don’t, do any jerky motions control the weight.

Chin ups or pull ups- The king of back exercise but only if you can do right with pain. Chin up seem to easier on the shoulder.

lat pull down- Great upper body exercise if you can’t do chin ups. Either do it wide or underhand. Also great for higher reps, which can be hard for chins ups.

Glutes(butt muscles) and hamstring

Hip thruster-The king of the glute exercise. You’ll get the most muscle glute work with this exercise. Make sure you extend with your hips and not your lower back. Go heavy for reps of 8-15. Always pause for two seconds at the top and crush your glutes.

Deadlifts- Great variation for building glute and hamstring strength and muscle. Make sure you have awesome form. Use your legs to lift , not your back.

Squats- Great exercise for the glutes but there is a lot quad and hamstring work too. The more you sit back on your hips like, box squat the more hip and glutes activation you ‘ll get. The more vertical you get like kb squat or front will be more quads. Great for lower end reps 5-10.

Single leg deadlift- Great glute and hamstring exercise, as well as core strength. I like with reps of 6-10 per leg.

lunges and split squat- Amazing for glutes especially elevated split squats. Really good for mobility and joint health. As well core work. I like 8-12 reps per side.

Romaine deadlift- Great for building those hamstring, and stick with 8-15 reps.

Quads exercise

Step ups- Great exercise for the front of your legs. Focus on slowly coming down. Great for 8-15 reps.

Squats- Like I said earlier, stick to squats that keep you more upright go for higher reps and slower tempo.

lunges- Great for the quads focus staying more up right if you want trigger the front of your legs.

Core

Planks- Great for basic core strength keep 30-40 sec.

Crunch variation and do 8-12 resp, don’t rush it and focus on contracting your abs as hard as you can.

Jackinfe- Great for 10-20 reps, try keep your lower back flat.

Fall out or ab roll out- Amazing core variation for your abs make sure you don’t arch your back.  I like reps 8-12 reps.

There you got the best drills fro each body part. Make sure your doing the right exercise for, what your trying to accomplish.