FLAT BENCH CHEST WORKOUT

To start developing your hard rock chest we recommend beginners to start off with the Flat Bench. It’s known as the undisputed king of chest expansion for hundreds of years and here’s why! The bench press has been the standard for increasing strength and size in the chest by experts around the globe. It is possible to perform the bench press in a few variations, but for the purposes of this article, we will start by discussing the wide grip, pec pounding bench press. 

Lie flat on your back on a standard Olympic weight bench. With your feet flat on the floor and your glutes tight to the bench, back and head on the bench at all times, un-rack the bar from the bench and lower it to your chest. Pressing your feet into the floor while maintaining a flat position on the bench, use both arms to drive the bar straight up. Repeat for three (3) sets and seven (7) to ten (10) reps while increasing the weight for each set.

Delicious Smoothie for Flat Stomach!

You do your best to get a flat and ripped stomach but still there is no evident result. It is high time to introduce the real combination and to get the abs you have always been thinking of.

Certain fruits blended into a refreshing smoothie does wonders in helping you obtain a flat stomach along with exercise. Here are just a few:  Kiwi consists mainly of water, so eating them on daily basis will help you reduce the belly fats and at the same time it will satisfy your hunger.

Pineapple is well known to burn calories and extra fat accumulated around the stomach mainly for the presence of the enzyme bromelain.

Oranges will save your stomach from uncomfortable and unwanted expansion. Citrus fruits will not only help you burn belly fat, but also will provide you with the desired nutrients for all vital organs.

Lemon! if your intake of lemons is regular, then you speed up the process of losing weight and getting tiny belly. The effect that your body gets is amazing as you will manage to flatten your stomach and shape your body.

STRONG GLUTES: The Muscle You Aren't Working

Your glutes are perhaps the most powerful collection of muscles in your body. Which means weak glutes negatively impact your entire muscular system.

Use this plan to activate your glutes and maximize your body's potential. In weeks you'll increase lower-body strength, decrease your injury risk, and burn more fat.

The Warmup
Before you improve glute functioning, you need to address your limited flexibility. If you tend to sit all day, the front of your hips may be extremely stiff. Begin each glute workout with the kneeling hip flexor stretch in order to help loosen your hips and maximize your lower-body performance.

Kneel on your left knee, tighten your left gluteus maximus, and brace your abdominal muscles while keeping your back straight. (You should feel a slight stretch in the front of your left hip.) Then reach up with your left hand as high as you can and bend slightly to the right. Reach out and back with your right hand, and turn toward the right. Hold this stretch for 30 seconds. Do 4 reps, and then switch sides and repeat to stretch your right hip.

MUSCLE GROUPS TO TRAIN TOGETHER

Muscle movements and muscle pairing must be done in a way that allows each body part adequate rest and recovery while still allowing you to hit the gym the next day. It is important to understand that when you are in the gym training you are breaking down the muscle, and the recovery time out of the gym is when your muscles repair themselves and grow. You must set yourself up for success by adequately splitting up training every muscle group across the week while maximizing rest time for each body part. That means not training two upper-body "pull" movement muscle groups on consecutive days or two upper-body "push" movement muscle groups on consecutive days. This also means using lower-body muscle days to break up the days you are working upper-body as these movements typically do not incorporate upper-body, giving those muscles a day off. 

An example of a 4 to 5 day split that allows for adequate body part rest: 

Day 1: Back and Biceps (Pull and Pull)

Day 2: Lower-Body, Quads Focus, Calves (Lower Body)

Day 3: Rest

Day 4: Chest, Shoulders and Triceps (Push, Push, and Push) 

Day 5: Lower-Body, Hams Focus (Lower Body)