Legs Exercises : step 4 : Standing Barbell Calf Raise

Standing Barbell Calf Raise

Main Muscle: Calves

Other Muscle: None

      1.     Use a fitness step for this exercise. Take a barbell and put the barbell in your neck. Stand on the step and position your toes and balls of feet on the block with arches and heels extending off and resting on the floor.

      2.       Raise your heels up as high as possible. Than lower your heels by bending your ankles until your calves are stretched. Repeat this. It is important that you keep your knees straight during this exercise or bend knees slightly during a stretch. Instead for the barbell you can use dumbbells , or use a smith machine.

you can follow next step from this blog......thank you H.B.bear

Legs Exercises : step 3 : Barbell lunge

Barbell Lunge

Main Muscle: Hamstrings

Other Muscle: Quadriceps, Calves, Glutes

      1.      Place a bar on your shoulders and upper back. Keep your chest up and look straight forward. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg from a right angle.

      2.       Slowly bend your knees while lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. First complete your set before switching your legs. Make sure your knee does NOT past your toes in the down position

you can follow next step from this blog only....thank you H.B.bear

Legs Exercises : step 1 : Beginner squat

for Beginner or women that want to have beautiful legs

Beginner squat

Main Muscle: Quadriceps

Other Muscle: Calves

     1. Hold two dumbbells aside your body. Place your feet at shoulder width apart. Pull your shoulder blades back.

      2. Slowly bend your knees and lower your body. Hold when your thighs are parallel to the floor and return.

you can follow next step from this blog only....thank you H.B.bear

Chest Exercises : step 5 : Barbell Bench Press

Barbell Bench Press

Main Muscle: Chest
Other Muscle: Triceps, Shoulders


1. Lie on a flat bench and spread your legs at shoulder with to maintain stability. Hold the barbell above your body, again at shoulder width, then lower it to the middle of your chest. Without touching your chest.

2. Drive the barbell up again until your arms are straight and your elbows are almost locked. Aways lower the bar slowly and keep your back flat on the bench

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Chest Exercises : step 3 : push-ups with feet elevated

You can do this step anywhere

Push-ups with feet elevated

Main Muscle : Chest
Other Muscle : Triceps, Shoulders


1. Place your hands flat on the floor and slightly wider than shoulder width apart. With your shoulders directly over your hands, straighten your arms.Move your feet back, placing your toes on a stand that is 18 inches high. keep your legs straight. At this point, your body should form a straight line from your shoulders to your ankles. Your body must remain straight througout the whole exercise. Keep your head and neck in line with your body so that your are looking down toward the floor.

2. Lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor. Push your body up away from the floor, straightening your arms, until you have returned to starting position.

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Chest Exercises : step 2 : bent-arm dumbbell pullover

 Bent-Arm Dumbbell Pullover

Main Muscle: Chest
Other Muscle: Triceps, Shoulders, Lats


Lie on a bench, with your feet flat on the floor. Lower the dumbbell in a circular motion towards the floor. Go as low as you can without forcing any thing. Go back up using the same path. Keep your elbows in!! You can also use two dumbbells (one in each hand)



Reccomend: if you want to build your muscle .you should use heavy dumbbell.

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Chest Exercises : step 1 : around the worlds

 Around the worlds

Main Muscle: Chest
Other Muscle: shoulders

1. Grab two dumbbells and lay on a bench. Hold the dumbbells face up towards the celling on your upper thighs while keeping your elbows slightly bent.

2. Move the barbells around as if you are drawing an angel in the snow. Let the dumbell touch each other behind your head.


Recommend: 15times/set and 3set/day for beginner or you do it harder

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