Bodybuilding Workout-Ready for the Beach

Pumping the Arm's for the Summer Beach Look

Does Bodyfat Play a Role?

Bodybydoug-

     Do you understand the dilemma? Obtaining the ideal Body-Image still lies and will always lie in the old adage, "20% in the gym and 80% in the kitchen. 

     If your arm routine has grown stale, the following are two routines that can stimulate new growth and make the veins in the arm pop.

     So what does Bodyfat Percentage have to do with solid muscular arms?

     Fat cells don't just disappear, {unless they are surgically removed}, they shrink. If the percentage of Bodyfat is too high fat stored between the muscle and the skin will still be able to alter your overall appearance. 

    With a Bodyfat percentage down between 8 to 10% the garbage between the muscle and the skin will be too insignificant to cause you any real visual problems.

     To get the most out of these arm workouts you will need to go for high sets with high reps. Pumping the blood into the arms for the beastmode look. The pump like any other pump is only temporary, but the effects of strength and growth will last.

     If you want to look intimidating on the beach or at the pool party this summer then lift to add muscle, but remember to get the Bodyfat down.

Workout # 1-

Chinups- with the palm facing in do 5 to 7 sets of  bodyweight chin ups to failure. If you are unable to lift your bodyweight most gym have a chinning machine that can take some of the body weight off you. The back will get involved but concentrate on the bicep.

Dips- perform on parallel bars with body weight. 5 to 7 sets to failure. Again the same machine mentioned above allows you to do dips. Using the parallel bars is much safer on the shoulder joints.

Ez Bar Curls-supersetted with Skullcrusher- 

        4 sets@ 10 reps

Dumbbell Hammer Curls-supersetted with Tricep Pushdowns-

        4 sets@ 10 reps----for the pushdowns face away from the weight stack and lean your upper body forward to engage more of the triceps long head muscle.

{to superset you do the exercises together, first one and then the other}

     Both of these workouts will need you showing up with the right mindset. Use weight heavy enough to get the best pump possible, but at the same time light enough to do the required number of reps involved. Test yourself but don't go too light or all you will do is cheat yourself.

Workout # 2

Perform with either Dumbbells or Ez Curl Bar

Standing Curls and Skullcrusher- Start by doing 15 reps of both, then 14 reps, then 13 reps, etc. until 5 reps. and then cycle back up to 15 or 20 reps. {should take a while}.

    Ok stud muffin....break out the speedo and hit the beach running. Best of Luck.

For the Best in Hormone Free Protein

For the Best in Weight-Loss

For the Best in Kick Ass Energy

http://www.bodybuildingsolutions.com

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.

Bodybuilding Workouts-The Arms in One Day

Pressed for Time and Needed to Impress the Girls-

Popping Vein Workout-Straight to the Point

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!!!

     Try 5 sets with the biceps and then the triceps, or reverse to shake things up. Do 8 to 15 reps per exercise and rest 90 seconds between sets. Pyramid up if so inclined.

Biceps-

.....Seated Dumbbell Curl

.....Ez Bar Standing Bicep Curl

.....Ez Bar Preacher Curl

.....Hammer Curl-{Go Heavy as Possible}

Triceps-

.....Skullcrusher

.....Pushdowns-{you choose the apparatus}

.....Body weight Dips-{keeping straight up and down}

.....Close Grip Bench-{try the Smith Machine}

     For the best success in bodybuilding workouts remember to always bring the intensity. Training like a beast is difficult, but the result will prove in a short time that the effort was worth it.

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.

  

The Workout-The Continuation-Week3 Day#2

BODYBYDOUG-

http://www.bodybydoug.org

http://ww.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???

     CAUTION-you are responsible for what you lift and the amount of weight you use,be careful, have fun.sweat,sweat,sweat!!!


1/Barbell Wave Squat-as described before you do three normal squats, on the 4th you go up on your toes, and on the 5th you jump-of all the routines we have covered so far this is by far the hardest!!!

     30reps@50%--30reps@55%--30reps@60%--25reps@65%--30reps@60%--25reps@65%--20reps@80%--20reps@80%


2/Dumbbell Routine#1-UprightRow/ curl/ Overhead press/ Hammer curls/ Squat push press/ Upright Row

   6reps@50%--6reps@50%--6reps@50%--6reps@60%--6reps@60%--6reps@60%--6reps@70%--6reps@70%


3/ Barbell Upright Row

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

4/ Barbell Curl
  14reps@50%--12reps@55%--12reps@60%--12reps@65%--10reps@70%--12reps@60%--12reps@65%--10reps@70%


5/ Barbell Routine#2-Upright Row/ Squat push press/ Good Morning/ Bent-Over Row/ Curls/ Upright Row

  6reps@50%--6reps@65%--6reps@50%--6reps@65%--6reps@55%--6reps@70%--6reps@60%--6reps@70%


6/ And as always when you least want to do them 80 sit-ups-

www.bodybydoug.org

http://www.bodybuildingsolutions101.com

The"Man-up Punk"Workout-Week2-Day1

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???

     In week 2 we start to take it up a notch, and again go at you're own pace, lifting is your responsibility, and by all means enjoy the sweat.


1/ Dumbbell Curl-and you can perform this in an incline seated position


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


2/ Barbell Jump Squat-large amount of weight here go easy on the way down and watch your form


    8reps@50%--8reps@50%--8reps@50%--6reps@60%--6reps@60%--6reps@60%--4reps@70%--4reps@70%


3/Squat Push/Press-again hold the dumbbells at shoulder height,do a squat and then a lateral press


  10reps@60%--10reps@65%--10reps@70%--8reps@75%--10reps@70%--8reps@75%--6reps@80%--6reps@80%


4/ Barbell challenge #1-you do 6 reps in arow for all 7 exercises-can anyone say cardio?--Upright row-Pull Snatch--Squat Push/Press--Good Morning--Bent-Over Row--Standing Curl--Upright Row


    6reps@50% for 4 sets--6reps@60% for 4 sets


5/Dumbbell Lateral Raises


   16reps@40%--14reps@45%--14reps@50%--12reps@55%--10reps@60%--10reps@65%--10reps@70%--6reps@80%


6/ Do your sit-ups


The challenges are hard and there will be more to come- they do build strenght and endurance-www.bodybydoug.org
http://www.BodybuildingSolutions101.com


    

The"Man-up Punk" workout- Day 3

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 Curl
   12reps@60%--12reps@65%--12reps@65%--10reps@70%--10reps@65%--8reps@75%--8reps@75%--8reps@75%


2/ Dumbbell Push/Press-in this exercise you hold the dumbbells shoulder high-press up and bring them down as you do a squat

   12reps@60%--12reps@60%--12reps@65%--12reps@65%--10reps@70%--10reps@70%--8reps@75%--6reps@80%


3/ Incline Dumbbell Press

   12reps@60--6reps@80%--12reps@60%--6reps@80%--12reps@60%--6reps@80%--12reps@60%--6reps@80%


4/ Barbell Jump Squat- with this exercise you do 3 normal squats--on the 4th squat you go up on your toes--and on the 5th squat you jump into the air

   30reps@50%--30reps@50%--30reps@50%--30reps@60%--30reps@55%--20reps@65%--30reps@55%--20reps@65%


5/ Barbell Upright Row-if your a/c joint bothers you like mine does switch the exercise or light weight on a machine

   12reps@65%--10reps@70%--12reps@65%--8reps@75%--10reps@70%--6reps@80%--10reps@70%--4reps@85%


6/-Do your sit-ups

This concludes week 1 and if you think this was easy, with the coming week we have multi moves which will call on your cardio-www.bodybydoug.org

The "man-up Punk" Workout-Day 2

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???

Remember you're responsible for your safety during a workout--same rule apply based on the % of maximum one lift.


1/-Lat Pulldown or Bent-Over Rowing

    14reps@50%--14reps@50%--14reps@50%--12reps@60%--12reps@60%--12reps@60%--1oreps@70%--10reps@70%


2/Barbell or Dumbbell Overhead Press
   14reps@45%--10reps@60%--12reps@50%--10reps@60%--14reps@45%--10reps@60%--12reps@50%--10reps@65%


3/Bicep Curl
   14reps@40%--14reps@45%--14reps@50%--12reps@55%--12reps@60%--10reps@65%--10reps@65@--8reps@70%


4/Barbell Squat

    10reps@40%--10reps@60%--10reps@45%--10reps@65%--10reps@50%--10reps@70%--10reps@50%--10reps@70%


5/ Bench Press Fly's-can by done on a ball also

    16reps@35%--16reps@40%--14reps@45%--14reps@50%--14reps@55%--12reps@60%--10reps@65%--10reps@65%


6/ And again 80 sit-ups in groups of 10


One more day this week-www.bodybydoug.org
http://www.BodybuildingSolutions101.com