Best tricep exercises for men and women

There are many tricep exercises however I will be discussing the most important ones here, so that you can shape your triceps and you can also tone it if that is your goal.

If you want to make big arms, you should always concentrate on your triceps first because it forms 2/3 rd of your arms. Some people think that if they will build their biceps, they will develop big and huge arms. Good biceps definitely look good however if you want that massive arm look, you should build your triceps.

So which are the best tricep exercises for men and women

I will be talking about three tricep exercises and I will explain how you should do it.

1)      Lying tricep extensions – This is my favourite tricep exercise and it is also called skull crushers. You will need a bench to do this exercise and also a spotter or a person who can help you to lift the barbell. This exercise works best with an e z bar curl. Just lie down on a bench and load a weight you are comfortable with. Tell the person or spotter helping you to lift the weight and give it to you when you are lying down on the bench. Your arms should be extended when you are doing this exercise.  Keep your upper arms stationary and start moving your forearms slowly behind your forehead and then push the weight back up. When your arms are extended the angle should be around 80 degrees. Make sure that you keep your upper arms stationary whenever you do this. Feel your triceps when you are doing this movement.

2)      Close grip bench presses – This technique builds the mass of your biceps. Do this exercise the same way you will do bench press but hold the barbell in the centre. You should grab the bar in the centre around six inches away. Unrack the bar and then bring it slowly down to your chest. It should touch the lower part of your chest and then you should push the bar back again. This movement also works on your inner part of your chest.

3)      One arm tricep extensions – For doing this exercise you will need a dumbbell that you are comfortable with and then you should sit down on you bench. Raise your arm above your head holding the dumbbell. Your hand should be straight with dumbbell in the start of the movement.  Your knuckles should be pointing backwards when you are doing this exercise. Now slowly move the dumbbell and keep your upper arm steady. The dumbbell should end up at the back of your head. Now push the dumbbell back up again.

These are three exercises that you need to do when you are doing tricep exercises and they are best exercises for your triceps. This tricep exercises are good for building mass and also toning and shaping your triceps.

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Best Bicep Exercises

I recently wrote about best workout plans for people who are working. So now I will be breaking down the exercises you can do if you follow that workout plan.

I will start with bicep exercises because biceps have always been my favourite body part. There was a time when my bicep was  inches. Now it is 16 and half and I am working in making it 19 inches soon.

So which are the best bicep exercises?

I will share 3 bicep exercises in this post which has helped me to build my bicep up to  inches. When you are doing bicep exercises, the best exercise that i can thin about is barbell curls.

Barbell curls is the best exercise for biceps and when a person does it will not only shape the bicep muscle, it will also build mass if done the write way.

Problem with most people when they do barbell curls is that they do it the wrong way. When I am in the gym, i see people loading so much weight that they don’t follow the right technique.

Everyone is trying to show off how much weight they can lift and they are not focusing on the technique and muscle itself.

Arnold Schwarzenegger recommends that concentrate only on the muscle you are working out and he also talks about the mind muscle connection. That is only possible when you are following the right technique

Lets start with barbell curls

When doing barbell curls, make sure to load only weight that you are comfortable with and aim for three sets of all exercise.

When doing barbell curls you have to keep your elbows stationary and they should not flare out and they should also not move ahead of the body. Only your forearms should move when you are doing this exercise.

Also you should not curl your wrist when you are starting this exercise. This takes the tension away from the biceps and you will have big forearms but not big biceps.

Second important exercise for biceps is dumbbell curls. You have to do this the same you would do barbell curls however this gives you larger range of motion when you do it.

Always keep you elbows near your body and they should not go in the front and they should never move away from your body.

My favourite exercise for peak of the biceps is the concentration curls. It helped me a lot to build mass of my biceps and it will help you also.

Some people do concentration curls in modern ways however I like to do it like Arnold Schwarzenegger. This is one video I found of Arnold Schwarzenegger on You Tube so I am sharing it over here.

This is the right way to do concentration curls.

In next post, I will be talking about tricep exercises that you can use to build strong arms.







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Best Workout Plans for people who are working

So if you are reading this post, it means that you are looking for a workout plan. There are many workout plans out there and I would suggest stick to the ones I will be mentioning in this post.

There is quote that says, “if you are not planning, you are planning to fail” I can’t remember the exact words however I hope you get the meaning.

We all have different schedules so we need workout plan that fits our routine and schedule.

There are many books that show only have one workout plan.

But this is not practical because everyone has different needs.

So what are the best workout plans for working people?

If you have been reading my blog, you have must have realized that I am big fan of Arnold Schwarzenegger. I became his fan after reading his Autobiography and if you have not read that book, I would encourage you to read it because it is an inspirational book and inspired many people.

Even If you are not a bodybuilder, you will get inspiration on how a person who started with nothing became such a successful person.

Okay, meanwhile I will get back to what I was talking about.

When I started my workout i was not doing a job and I was a teenager who just used to eat, sleep and rest for at least 8 hours a day. Those were the days when I was in College and it was easy to gain half inch of bicep muscle every month. Yes, I was obsessed back then. I used to measure my biceps everyday. lol

After I read the biography of Arnold Schwarzenegger and also his encyclopaedia, I started experimenting with different exercises and made some workout routines of my own.

I also read a lot about Ronnie coleman’s workouts and I started doing it.

I used to work one body part two times in a week and my routine it was like the following:


1)      Monday – Chest, triceps, Shoulders

2)      Tuesday – Back, biceps

3)      Wednesday – Legs and calves


Then Thursday the whole routine will repeat again till Saturday. This routine rally helped me and one point of time my biceps were 18 inches.

When the years passed, I found out that it is difficult o follow this routine because I started doing jobs.

Initially it was difficult to work out because I used to feel tired after coming back from work. The place where I stay did not have a gym that is open after 9 pm. The worst part was that I was doing night shifts.

So I decided to make a workout plan that is right for people are busy and like to work out.

I have recently put on some weight and I have decided to follow this routine. If anyone reading this wants to follow this, you can do it.

I will keep you updated about this routine and my progress. My aim is to lose around 44 pounds or 20 kilos.

This will happen in another 4 months because it’s good to lose only 5 kgs in a month. That has been my experience and I think it is the healthy way to lose weight.

So this is the routine that I am going to follow:


1)      Monday – Rest

2)      Tuesday –  Cardio

3)      Wednesday – Cardio

4)      Thursday – Biceps and shoulders

5)      Friday – Rest

6)      Saturday morning – Cardio and Saturday evening – Chest, Triceps

7)      Sunday morning – Cardio and Sunday evening – Back, Hamstrings and Squats

The weekend is the time i will have to really get out of my comfort zone and stretch little bit. That is the time when most of the people like to relax. That is the time when people like to go to parties and do binge drinking. But if people focus on this workout for 4 months, they will see some consistent results.

This post is getting long so I will explain what exercise i am going to do in these workouts in another post.

For the time being you can start with cardio and you can do some jogging for 15 minutes. It will be difficult in the start however you have to build your endurance.

Whenever a person wants to lose weight, cardio is the best friend of that person.

Trust me, I have done cardio in the past to lose weight and results were awesome.

So go grab your sneakers and go for a run.

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