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Best Back Exercises: Not sure which exercises to select on back day Check out our list of the 10 best back builders and get ready to grow.

To understand some of the basics of setting up a weight training routine, Diet and tips it will be very necessary some of the basics.Need to get lean and get ripped SUMMER Lose & summer and gain lean muscle .Tune Up Program and get your body ready for summer. It’s that time to get ready for the summer It’s time to get ready for the beaches, pools, lakes and cottages etc. Summer is fast approaching and now is the time to start getting your body Lean Muscle.

Chest & Triceps: EXERCISE 1A INCLINE BARBELL BENCH PRESS You'll need: Barbell, Bench How to Incline Barbell Bench Press thumbnail 4 sets 8 reps -- rest EXERCISE 1B INCLINE DUMBBELL FLYE You'll need: Bench, Dumbbells How to Incline Dumbbell Flye thumbnail 4 sets 8 reps 2 min rest EXERCISE 2A DUMBBELL PRESS You'll need: Bench, Dumbbells How to Dumbbell Bench Press thumbnail 3 sets 10 reps -- rest EXERCISE 2B DUMBBELL FLYE You'll need: Bench, Dumbbells How to Dumbbell Flye thumbnail 3 sets 10 reps 2 min rest EXERCISE 3A DECLINE BARBELL BENCH PRESS You'll need: Bench, Barbell How to Decline Barbell Bench Press thumbnail 2 sets 12 reps -- rest EXERCISE 3B CABLE CROSSOVER You'll need: Adjustable Cable Machine, D-Handle Attachment How to Cable Crossover thumbnail 2 sets 12 reps 2 min rest EXERCISE 4A BENCH DIP You'll need: Bench How to Bench Dip thumbnail 4 sets 8 reps -- rest EXERCISE 4B STATIC LYING TRICEPS EXTENSION You'll need: EZ-Bar, Bench How to Static Lying Triceps Extension thumbnail 4 sets 8 reps 2 min rest EXERCISE 5A CLOSE-GRIP BARBELL BENCH PRESS You'll need: Barbell, Bench How to Close-Grip Barbell Bench Press thumbnail 3 sets 10 reps -- rest EXERCISE 5B TRICEPS PRESSDOWN You'll need: Adjustable Cable Machine, V-Handle Attachment How to Triceps Pressdown thumbnail 3 sets 10 reps 2 min rest EXERCISE 6A SEATED DUMBBELL OVERHEAD TRICEPS EXTENSION You'll need: Dumbbells, Bench How to Seated Dumbbell Overhead Triceps Extension thumbnail 2 sets 12 reps -- rest EXERCISE 6B CLOSE-HANDS PUSHUP You'll need: No Equipment How to Close-Hands Pushup thumbnail 2 sets 12 reps click here

Say you train your entire body on Monday. Should you do it again on Tuesday, or wait until Wednesday? The answer is that your body requires a minimum of 48 hours to fully recover after exercise, sometimes even longer. Physiological processes at the cellular level require rest and nutrients before you can train that same muscle group again. A good rule of thumb: If you're even slightly sore, you're not ready to train that bodypart again. If you're an advanced bodybuilder and split up your workout into, for example, one day for upper body and another for lower body, you can train on consecutive days as long as you don't repeat the same workout. As a beginner, you don't want to go more than 96 hours (four days) without training the same muscle group again. Timing too infrequently results in submaximal gains. The answer for the beginner, then, is to train every 2-3 days (or three times a week). A Monday - Wednesday - Friday (or similar) schedule is ideal.