How To Build A Perfect Body Possible

chest

Hi, i am not going to bore you with lots and lots of details,except what is absolutely necessary.

Now,let’s get down to business!

In order to achieve a perfect body there are certain things you need to do. Just as a person that wants to be strong,he has got to spend some few months lifting heavy objects and doing a serious work out.

A person that wishes to become a body builder would have to do more sets and reps. And that would also be for like weeks. But we however got something that would make that journey to building a perfect body possible.


 

HOW THE PROGRAM WORKS

Utilizing the most efficient exercise that is less time consuming such as dead lift,squat and dip. This pattern of exercises target at impacting strength,muscle development and conditioning,such that will allow the body to recover quickly and yet make a formidable impact. Usually the exercise begins with heavy lift and then to a fast paced circuits after which you will engage in calorie burning super set.


 

HOW OFTEN DO YOU PERFORM THIS EXERCISE?

The three different workouts shall be performed one at a time during the week and make sure you space a day in between to rest before performing the next workout.


 

HOW MUCH TIME DOES EACH SESSION REQUIRES?

Ordinarily it will take about 40 minutes or even less to finish each session. So as you can see is ‘Time Friendly’ if i may add.

You must complete every sets in each workouts before proceeding to another. Just follow the instructions as stated in there order until all the stipulated sets are finished. The weight you select for 2a,b and c workouts must be your 10-rep maximum(10RM) that is the heaviest weight you can handle on the first set. Go with that weight for every other stipulated sets doing as many reps as possible. Preferably perform this energetically but with a controlled speed.


 

WHAT IS REP AND A SET?

Just so you  understand the terms. A REP is repetition of any given exercise/workout that has to do with counting,while 10 repetition for example is regarded as a SET. So i think is simple and short that way. How ever you may decide how many reps would make a set,depending on the number you can handle.

 

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WORKOUT 1

EXERCISE ONE-FRONT SQUAT

SETS:6,REPS:3

Getting started with the barbell on the stand of a power rack that is about shoulder level. Get hold of the bar SQUAToverhand and lift your elbows right up until your upper arms become straight to the floor. Then lift the bar off the rack hook allowing to slide to your fingers,and that is where it shall be throughout the workout. In as

SQUAT

much as you keep your elbow raised you will not have to worry about losing balance. Squat as

low as possible and then push with your legs to standing position.


 

 

WORKOUT 1widegrippullup

EXERCISE 2A

WIDE-GRIP PULL-UP

SETS:4,REPS:Maximum of 10

Simply hold a chin up bar with hands outside shoulder width. If you discover that 10 reps are too easy add weight. Finish your reps and take a 30 seconds rest and then continue with dip.

 


 

WORKOUT 1

EXERCISE 2B,

DIP

SETS:4,REPS: Maximum 10rm

Get to a parallel bar dip station and hang over the bars. Add weight or make use of a band  and complete your reps and rest for 30 sec. and then move on to the dumbbell RDL.


WORKOUT 1dumbbell rdl

EXERCISE 2C,

DUMBBELL RDL

SETS:4,REPS: As many as possible up to 10rm

Maintaining your lower back in its natural posture, push your hips back as much as it is possible to, then bend your knees. Keep the dumbbells in touch with your legs. Finish your repetitions, rest for 30 sec, then return to the wide-grip pullup.Keeping your lower


WORKOUT 1

EXERCISE 3A

MEDICINE BALL SQUAT THRUST/PRESS

SET:5,REPS:Continue for 30 seconds

Grip a medicine ball with both hands and squat down. Then shoot your legs behind you so quick thatmedicine ball you get into a push-up position on the ground together with your hands on the ball. Turn back the motion swiftly to return up and then press the ball overhead. Do several reps as possible in 30 seconds, rest 15 seconds,and then go on to the dumbbell swing.

 

 

 


 

 WORKOUT 1

EXERCISE 3B,

DUMBBELL SWING

SETS:5,REPS:Continue for 30 seconds

Holding the dumbbell with both hands and position your self in an athletic stance,let the weight drift between and kettle swingback of your legs and then forcefully swing it up to a high level. Do so many reps as possible in 30 sec,rest for 15 seconds,and then go back to the medicine ball squat thrust/press.

 

 

 

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WORKOUT 2

EXERCISE 1

HANG SNATCH

SETS:5,REPS:3

Grip the bar with an overhand grip,hands well apart on the bar,bend slightly at the waist. Balance with your snatchshoulders shrugged pulling/raising the bar right up in front of your chest and then overhead.

 

 

 

 


WORKOUT 2

EXERCISE 2Bone arm row

ONE-ARM ROW DUMBBELL

SETS:REPS: Many as you can-each side

Bend and hold the bench with one hand,while you put your one knee on top of the bench,but make sure your other leg is on the floor and the other hand is free to pick up a dumbbell from the floor.Then start pulling the dumbbell to your chest.


 

 WORKOUT 2

EXERCISE 2C

SINGLE-LEG DUMBBELL DEAD-LIFTsingle-leg-dumbbell-deadlift-ss

SETS:4,REPS:Many as you can with max. at 10rm-each leg

Put dumbbells on the ground in front of you and stand on one leg. Be sure you are balanced on the one leg and bend down and grab the dumbbells. Pause,and return to the starting position.Complete your reps, rest 30 seconds, and then go back to the one-arm row

 

 

 

 


 

WORKOUT 2

EXERCISE 3A

JUMP SQUAT

SETS:5,REPS:Do for 30 sec.

Squat down and energetically jump as high as possible. Do this for like 30 seconds and perform as many as possible in each set. And continue with the sets until you finish it,rest for like 15 seconds and then go on to the medicine-ball slam.


WORKOUT 2

EXERCISE 3B

MEDICINE-BALL SLAM

SET:5,REPS:Continue for 30 sec

Hold a medicine ball with both hands over your head and then slam on the ground as hard as possible.Catch it again when it bounces back and repeat. Perform as many reps as possible for 30 seconds and rest 15 sec. and then go back to the jump squat.


WORKOUT 3

EXERCISE 1

SNATCH GRIP DEAD-LIFT

SETS:6,REPS:3snatch grip deallift

Bend down and hold the bar with your hands apart,overhand grip.Positioning your lower back in its natural stance,push with you hips driven with your legs forward until the bar is right in front of your thighs.

 


WORKOUT 3

EXERCISE 2A

DUMBBELL SHOULDER PRESS

SET:4,REPS:Many as you can with 10rm

Grab a pair of dumbbells at shoulder level,squeeze your abs and push the dumbbells right over your head. Finish your reps,take a 30 seconds rest and then go on to the Bulgarian split squat.

 WORKOUT 3

EXERCISE 2Bchin up

CHIN UP

SET:4,REPS: Many as you can with your 10rm

Get hold of a chin up bar with both hands apart and facing you. Add weight if need be. Finish the reps and rest for 30 seconds and then proceed to dumbbell shoulder press.

chin up

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  WORKOUT 3

EXERCISE 2C

BULGARIAN SPLIT SQUAT

SETS:4,REPS:Perform as many as you can with 10r as max.bulgarian split squat

With an upright torso,bend your front knee right up until your back knee is closely making contact with the floor. Finish your reps, and rest for 30 sec. and then go back for the chin up

WORKOUT 3

EXERCISE 3A

DUMBBELL CHOP

SETS:5,REPS:Do for 30 seconds(each side)dumbbell-chop-a-male

Grab a dumbbell with your 2 hands and swing your torso around as though you are chopping a tree,and keep your feet one behind the other.Do many reps possible in 30 seconds and rest for 15 seconds and then go on to the split jumping jack.


WORKOUT 3

EXERCISE 3B

SPLIT JUMPING JACK

SETS:5,REPS:Perform for 30 seconds

While performing jumping jack move your feet forward and backward. Do this as many as you can for 30 seconds and rest for 15 seconds and then proceed back to the dumbbell chop.

9 thoughts on “How To Build A Perfect Body Possible

  1. This is good information to help build muscle. It looks like you will get a good workout from performing these exercises. I will bookmark this site. Thanks!

  2. Excellent! Just what I was looking for;) I have been getting bored of my current workout routine and this is a great way to shake things up a bit! Great Advice on exercise, Looks like an well rounded exercise that will possibly help me achieve the perfect body. I know I am not perfect right now, but I’m so close it scares me;-P

    Thanks for the workout tips;)
    Cheers
    D

    1. Lol, thanks man,you will be perfect if you press on,though some have the belief that there is no such thing as ‘perfect’ but we do.

  3. Nice, detailed article. But reading these instructions can get confusing for some people. May I suggest you post videos about how to do the exercises properly? You can find a ton of them on YouTube.

    You don’t have to post them all at once either. You can use them for seperate articles, and make this one an overall guide.

    Just a suggestion. Great site.

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