Bodybuilding- The Ultimate Arm Workout

Everyone Loves Big Guns-

Bi's and Tri's in the Same Day?????

Bodybydoug-

Bodybuilding workouts for mass, bodybuilding workouts for cardio, bodybuilding workouts for strength, bodybuilding workouts for weight-loss, bodybuilding workouts for definition, bodybuilding workouts for cutting and getting shredded, bodybuilding workouts for the over 40!!!

     In the bodybuilding world there are as many routines for the arms as there are opinions on how to exactly work the arms.

 So say high reps to feel the pump and flow the muscle with blood. 

Other say heavy is the only way and if you go on the Internet you can find hundreds of routines.

 Here's another one!!!


     Arms recover quickly from a workout. Its part of the greater design, we use them all the time. 

With that being said overloading them with too many workouts in a week or month isn't the best opinion.

 They need recovery time being involved with the back and chest routines.


     I myself tend to work the bi's and Tri's together an only once a week.

 Psych yourself up for your one day and hit them hard with compound movements.

 Isolating moves are good for details, but the real strength is in heavy movements.


     Rest time for these is the usual 45 to 90 seconds.

Proper warm-up with 2 or 3 sets of lighter weight, and I always use an easy curl bar because it's so easy on the wrist.


Easy Curl Bar-

Medium Weight- 4 sets@ 8 to 10 reps
Heaviest Weight- 4 sets@ 6 reps
Preacher Curl
  Medium Weight- 4 sets@ 8 to 10 reps
  Heaviest Weight- 4 sets@ 6 reps


Seated Curl- try different angles with the bench and see what works for you.

Medium Weight- 4 sets@ 8 to 10
Heaviest Weight- 2 sets to failure


Close Grip Benching-

Medium Weight- 3 sets@8 to 10 reps
Heaviest Weight- 4 sets@ 6 reps


Dips for the Tri's-

Add Weights- 4 sets@ 6 reps
Bodyweight- 4 sets@ to failure


Pushdowns-

Medium Weight 4 sets@ 8 to 10 reps
Heaviest Weight 4 sets@ 6 reps


http://www.bodybuildingsolutions.com

For the Best in Hormone Free Protein

For the Best in Weight-Loss

For the Best in Kick Ass Energy

I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.

Interested in a Home Based Business- Contact me

Let's Talk.

• 
  

• • 
    

Chest 101 #3

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

   As you can see the guy on the right is sporting quite the chest development.

 That is some set of man boobs, but we all don't have the genetics for that, or we don't have the time or the age advantage. 

Whatever your age or your time restrictions though we can all improve muscle growth and body-image by getting into the weight room and pumping the tar out of the chest.

 I think I've mentioned this before and if not a lot of people have--but chest day is for most lifters the best day of the week.


     For the last in this series we're going to up the reps for some definition, and we're going to look at one of my favorite things to do and that's the pre-exhaust.

 Spoken of mainly for the chest I like to look and see if there's anywhere else I can incorporate the pre-exhaust into some other body part. 

The purpose of the pre-exhaust it two fold--1-to exhaust the muscle and then push it beyond what you think your capable of and the second is to try to exhaust a smaller muscle group helping in the particular lift you are doing so only the chest muscles on the second set is doing the work.

 Give it a shot and see what happens.

 The pre-haust is not an every workout move, so use it sparingly and be safe and have fun.



Defining the Muscle-

Multi-Angle DB Press--- 3 sets@ 18 reps-move the angle of the bench ever 6 reps

Multi-Angle Bar Press---3 sets@ 18 reps-move the angle of the bench ever 6 reps

Tri-Set-

Incline Fly---4 sets@ 12 reps

DB Pullover---2 sets@ 12 reps

Push-Ups---2 sets@ 15 to 30 reps




Pre-Exhaust-

Incline Fly---3 sets@ 15, 12, and 8 reps

Incline Barbell Press---3 sets@ 8, 12, and 15 reps- reversing the reps means heavy weight first

Machine Fly---3 sets@ 12 reps

superset with

Seated Chest Press---3 sets@ 8, 10, and 12 reps

Push-Ups---3 sets---15 to 30 reps

Want a Chest like the guy above-order your Protein here!!!!!

http://www.bodybuildingsolutions101.com

The "Man-up Punk" Workout--Day1-Week 1

BODYBYDOUG_
http://www.bodybydoug.org
http://www.BodybuildingSolutions101.com

     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you. Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror. It would be advisable to take a break mid way and take in 30 grams of protein. With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

1/-Barbell Upright Row-the first number represents reps and the number below it represents the percentage of weight
   14reps@55%--14reps@55%--12reps@60%--12reps@60%--12reps@60%--12reps@60%--1oreps@70%--10reps@70%


2/Hammer Curl

 14reps@50%--12reps@60%--10reps@70%--10reps@70%--14reps@50%--12reps@60%--10reps@70%--10reps@70%


3/Bench Press

   14reps@50%--12reps@60%--10reps@65%--10reps@70%--12reps@60%--10reps@60%--10reps@65%--6reps@75%


4/Barbell 1/4 Squat Calf raise-{  just what it sounds like-you do a 1/4 squat and come up onto your toes for a calf raise }

     10reps@60%--10reps@60%--10reps@60%--10reps@70%--10reps@70%--10reps@70%--10reps@60%--10reps@70%


5/Dumbbell Kickbacks

     14reps@50%--12reps@55%--12reps@60%--10reps@65%--10reps@70%--8reps@75%--10reps@70%--8reps@75%


6/ Do 80 sit-ups in bunches of 10-do a variety--10-crunches--10 jack knifes--10 hip raises etc.

http://www.bodybuildingsolutions101.com