The #BeGYMners Muscle Building Bootcamp

BACK is one of my favourite muscle groups to hit, mainly because you can go heavier as it’s one of the bigger muscle groups.

The muscles of the back are a group of strong, paired muscles that lie on the posterior aspect of the trunk. They provide movements of the spine , stability to the trunk, as well as the coordination between the movements of the limbs and trunk.

The back muscles are divided into two large groups:

• The extrinsic back muscles, which lie most superficially on the back. These muscles are also called immigrant muscles, since they actually represent muscles of the upper limb that have migrated to the back during fetal development. These muscles are divided into superficial and intermediate.

• The intrinsic back muscles, which are also called true back muscles. They are located deep to the extrinsic muscles, being separated from them by the thoracolumbar fascia. Their primary function is to produce movements of the vertebral column. These muscles are divided into superficial, deep, and deepest layers.

SAMPLE BACK WORKOUT (with Reps and Sets included):

1. Pullups / Assissted Pullups (3-10 Reps x 3 sets)

2. Back Rows (8 - 12 reps X 5 sets)

3. Lat Pull Downs (8 - 12 reps X 5 sets)

4. Deadlift (8 - 12 reps X 5 sets)

5. Face Pulls (8 - 12 reps X 5 sets)

In this lecture, we will go through how to perform a good Pullup, which will help build a strong back.

In this lecture, we will go through how to perform a Back Row.

In this lecture, we will go through an alternative way to perform a Back Row and this time, with a machine.

In this lecture, we will go through how to perform a Deadlift

In this lecture, we will go through how to perform a Facepull.

In this lecture, we will go through how to perform a Lat Pulldown .

CHEST is undoubtedly one of the most popular muscle groups. It adds to our physique, girls love it (guys also love girls with a big chest ;), but there are also so many benefits of having a strong chest.

These key muscles are involved in essential functions you need throughout the day and provide the foundation for many moves you need in a variety of exercises and athletics.

The chest muscles are responsible for moving the arms across the body and up and down, as well as other movements like flexion, adduction, and rotation. Most chest exercises involve pushing the arms away from the body or the body away from the arms.

A strong chest would enable you not just look good, but also help you perform daily activities, like helping a lady push open a door or get up and down from the floor. It's important to keep these muscles strong for all your daily activities.

SAMPLE CHEST WORKOUT (with Reps and Sets included):

1. Flat Bench Press (8-12 Reps x 5 sets)

2. Inclined Bench / Dumbbell Press (8 - 12 reps X 5 sets)

3. Cable Flyes both Neutral and Lower (8 - 12 reps X 5 sets)

4. Pushups (10 - 20 reps X 5 sets)

In this lecture, we will go through how to perform a Flat Bench Press.

In this lecture, we will go through how to perform an Inclined Benchpress.

In this lecture, we will go through how to perform an Inclined Dumbbell Press, which is an alternative exercise to the Inclined Benchpress.

In this lecture, we will go through how to perform Cable Flyes.

In this lecture, we will go through how to perform Cable Flyes to target the lower chest

In this lecture, we will go through how to perform a Pushups, the Do's and the Dont's highlighted too.

LEGS is no doubt the largest muscle group in our body. It is the reigning champion by far, but somehow it is the most skipped muscle group when it comes to training, mostly amongst guys. On the flip side, it is the most commonly trained muscle group for the ladies as everyone loves a good booty.

The three main muscles of our legs are quadriceps (quads in short), hamstrings and calves. Just like any muscle group, they are essential for our daily life. Not surprisingly, anything that relates to walking, running or our lower body in general would require us to use our leg muscles.

A strong leg would be ideal to prevent yourself from injuries, whilst enabling you to walk, run or explore new places without feeling fatigue.

SAMPLE LEGS WORKOUT (with Reps and Sets included):

1. Back Squats (8-12 Reps x 5 sets)

2. Leg Extensions (8 - 12 reps X 5 sets)

3. Hamstring Curls (8 - 12 reps X 5 sets)

4. Deadlift (8 - 12 reps X 5 sets)

In this lecture, we will go through how to perform a Back Squat.

In this lecture, we will go through how to perform a Lunge.

In this lecture, we will go through how to perform a Leg Extension.

In this lecture, we will go through how to perform a Hamstring Curl.

ARMS is an extremely popular muscle group. It is often the first muscle group that people will notice and form a first impression of you based on it. As the popular saying goes like this.. curls for the gurlssss ;)

Jokes aside, your arms contain many muscles that work together to allow you to perform all sorts of motions and tasks. Each of your arms is composed of your upper arm and forearm. Your upper arm extends from your shoulder to your elbow. Your forearm runs from your elbow to your wrist. In this course, we will be separating Arms and Shoulders as separate muscle groups (though our shoulders are technically part of our arms). Did it as it's easier to have separate workouts to target our biceps & triceps and shoulders. Let's start out with Arms first.

SAMPLE ARMS WORKOUT (with Reps and Sets included):

1. Bicep Curls (8-12 Reps x 5 sets)

2. Hammer Curls (8 - 12 reps X 5 sets)

3. Skull Crushers (8 - 12 reps X 5 sets)

4. Triceps Extension (8 - 12 reps X 5 sets)

5. Overhead Triceps Extension (8 - 12 reps X 5 sets)

On top of our Biceps and Triceps, our SHOULDERS is another highly sought after muscle group. It is made up of about eight shoulder muscles attach to the shoulder blade (scapula), upper arm (humerus), and collar bone (clavicle). Many other muscles play a part in stabilizing and guiding the shoulder and its movements. The superstar muscle group of our shoulders are called Delts - it gives that 3D look to your arms and is not as straightforward to target them, especially if you're just starting out.

In the latter half of this section, we will cover the main shoulder exercises to target our Delts from different angles and highlight key pointers on how to maximise shoulder contraction in order to get them shoulder gains!

SAMPLE SHOULERS WORKOUT (with Reps and Sets included):

• Shoulder Press (8-12 Reps x 5 sets)

• Front Shoulder Raise (8 - 12 reps X 5 sets)

• Lateral Raise (8 - 12 reps X 5 sets)

In this lecture, we will go through how to perform a Bicep Curl.

In this lecture, we will go through how to perform a Hammer Curl.

In this lecture, we will go through how to perform a Skull crusher.

In this lecture, we will go through how to perform an Upright Triceps Extension.

In this lecture, we will go through how to perform an Overheard Triceps Extension.

In this lecture, we will go through how to perform a Shoulder Press.

In this lecture, we will go through how to perform a Lateral Raise.

In this lecture, we will go through how to perform a Front Shoulder Raise.

CORE is an extremely important muscle for balance and stability. Though our core is commonly known as another "Hollywood" muscle group as people tend to associate core with six packs.

Our Core is made up of our Abs, Obliques and Lower Back

There are many benefits of core strengthening. In fact, core exercises are popular with elite and amateur level athletes for injury prevention and enhancing performance.

SAMPLE CORE WORKOUT (with Reps and Sets included):

1. V-Claps (10 - 15 Reps)

2. Russian Twists (10 - 15 Reps)

3. Planks (30 - 60 seconds hold)

For Core, you can perform the exercises as a circuit, one after the other. 30 seconds - 60 seconds rest and repeat for a total of 3 rounds.

In this lecture, we will go through how to perform a Leg Raise to target the lower abs.

In this lecture, we will go through how to perform a Crunch to target the upper and center abs.

In this lecture, we will go through how to perform Mountain Climbers.

In this lecture, we will go through how to perform a Plank.

In this lecture, we will go through how to perform a V Sit.

In this lecture, we will go through how to perform a Russian Twist.

In this lecture, we will go through how to structure and plan a workout routine that works for you. Some of the items that will be discussed below.

1. Heavy vs high reps

2. When to increase weights

SAMPLE ROUTINES

1. Push/Pull

2. Compound

3. Full body

4. Isolation

In this lecture, we will go through how to structure and plan a workout routine that works for you. Some of the items that will be discussed below.

1. Motivation and Mindset

2. Diet and Rest

3. Consistency