Super Fit Bodybuilding Exercises

1. Barbell Squats

How to: Stand with your feet shoulder-width apart, barbell resting on your shoulders. Lower your body as if sitting back into a chair, then push through your heels to stand back up.

Sets/Reps: 4 sets of 8-10 reps.

2. Deadlifts

How to: Stand with your feet hip-width apart, barbell in front. Bend at your hips and knees to grasp the bar, then lift it by extending your hips and knees.

Sets/Reps: 4 sets of 6-8 reps.

3. Bench Press

How to: Lie on a flat bench, holding a barbell above your chest. Lower the bar to your chest, then press it back up.

Sets/Reps: 4 sets of 8-10 reps.

4. Pull-Ups

How to: Grip a pull-up bar with your hands slightly wider than shoulder-width. Pull yourself up until your chin is above the bar.

Sets/Reps: 3 sets of 6-10 reps.

5. Overhead Press

How to: Stand with a barbell at shoulder level. Press the bar overhead until your arms are fully extended, then lower it back to your shoulders.

Sets/Reps: 4 sets of 8-10 reps.

6. Lunges

How to: Stand upright, step forward with one leg, and lower your hips until both knees are bent at about a 90-degree angle. Return to standing and switch legs.

Sets/Reps: 3 sets of 10-12 reps per leg.

7. Push-Ups

How to: Start in a plank position with your hands under your shoulders. Lower your body until your chest nearly touches the ground, then push back up.

Sets/Reps: 3 sets of 10-15 reps.

8. Dumbbell Rows

How to: Bend at the waist while keeping your back straight. Hold a dumbbell in each hand and pull them towards your hip.

Sets/Reps: 3 sets of 10-12 reps per arm.

9. Plank

How to: Lie face down, then lift your body on your forearms and toes, keeping a straight line from head to heels.

Duration: 3 sets of 30-60 seconds.

10. Burpees

How to: Start standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up explosively.

Sets/Reps: 3 sets of 8-10 reps.




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