There are over 400 muscles in the human body which is about 40 to 50 percent of total body weight. Without a doubt, one of the most important indicators of health is muscular fitness. The main focus of the bodybuilding programs is on increasing the size and strength of the body's muscles. Due to the large number of exercises and fitness programs are presented, the important question is what exercises to do for reach maximum favorable results while spend less time.

In order to achieve this goal, sport scientists have introduced 32 top exercises in 4 sections that can extremely maximize the muscular fitness for both men and women.

In this program, we try to train the performing these exercises by simple and eloquent methods and with the use of appropriate images, so that one can easily and without the help of coach run the exercises.

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