Bodybuilding- The Ultimate Arm Workout

Everyone Loves Big Guns-

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

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     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


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Chest 101 #3

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   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

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The Oblique Tuck

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     The first routine we work on today is concentrated on the oblique's.

 These moves or any ab exercise that involves a twisting motion will work the obliques, which are on either side of your six-pack, { or the six pack you plan on having }.


     The second routine will change things up for you if you're a little bored with the same old method you're currently using.

 Circuit training it a great way to break out of a training rut.

 So with your weight-loss under way let's work that mid-section, and add some muscle, so that at the beach or the pool we're not the ones to heavy to strip down. 


Oblique Work-

Side Dipping---3 sets@ 12 to 15 reps---take your DB's in both hands--flare them out at your side--and dip down on one side and then the other--concentrate on feeling the muscles on your sides working
Crossover Crunch---3 sets@ 12 to 15 reps
Side Jackknife---3 sets@ 12 reps--per side


 

4 Steps Routine-

Incline Bench Leg Raise---4 sets@ 15 reps---lie on an incline board so your head is above your feet hold the bench with both hands and perform leg raises
Crunch---4 sets@ 15 reps
Decline Twisting Crunch---4 sets@ 15 reps---combine decline and twisting crunch
Reverse Crunch---4 sets@ 15 reps

Extreme Weight-Loss order skinne' here!!!!!

Work that tummy.

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Chest 101 #2

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     The second chest routine in this series running through to June, we'll touch on moving more weight in your bench press.

 Then we'll see if your up for the challenge, as we test your balance by using the Swiss Ball. 

The third will be a chest workout involving the Smith Machine, for those of you who have the room for one.


Bench Press 101


Barbell Bench Press---8 sets@ 15,12,10,8,8,6,4, and 2 reps-increase in weight


Flat Bench DB Press---4 sets@ 10,8,8, and 5 reps


Incline Fly---2 sets@ 12 reps

Switching it up-

Swiss-Ball DB Press---4 sets@ 12, 10,8 and 8 reps


Swiss-Ball DB Fly---3 sets@ 10,8, and 8 reps


Incline DB Press---3 sets@ 10,5, and 5 reps


Dips---to failure



Smith it-


Decline Smith Machine---4 sets@ 12, 10, 10,and 8 reps


Flat Bench Smith Machine---4 sets@ 10, 10 ,8,and 8 reps


Incline Smith Press---4 sets@ 10, 10, 8, and 8 reps


Smith Push-Ups-feet-up---2 sets to failure


compound with


Smith Push-Ups-feet down---2 sets to failure

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Tummy Tuck 101

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     For some reason probably my least favor thing is to work the abs.

 Like any other muscle group though they need the workout.

 Abs actually get a good workout just being put of every other workout, but a strong core is a strong core so they get their own routine.

 I've been told, and I'm not to sure if this is true, but if you tend to be thick around the waist never use weights, as it tends to make you even thicker.

  Being thicker around the waist, this tends to scare me away from any weight resistance.

 And your abs no matter how good, in shape or worked they are will never show with a layer of fat hiding them.

 { I know, I should be more concerned with the 50lbs I still need to lose }, Yes you're very funny.

     With the ads we like to talk about upper, lower and obliques, and we will through this series running into June eventually cover all three areas.

Improve your Weight-Loss with skinne' order here!!!!!

Upper Abs-


V-Up---3 sets@ 12 to 15 reps


Decline Crunch---3 sets@ 12 to 15 reps


Ball Crunch---3 sets@ 12 to 15 reps

Lower Abs-


Reverse Crunch on Incline Bench---3sets@ 12 to 15 reps


Hanging Leg Raise---3 sets@ 12 to 15 reps-caution don't hang yourself


Hip Thrust---3 sets@ 12 to 15 reps

Muscle up and order your Protein Here!!!!

Footnote
Thanks to Muscle and Fitness for some of the pictures and Routines

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The Delt Machine 101

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     No matter how you slice it, big muscular shoulders are hot.

 Put some muscle on them, get a tan and show them off in your favorite tank Delts are a very complicated area of the body and easily prone to injury.

 Once their injured, well you know the rest.

 Delts and back are the 2 easiest areas to injury and caution must be heeded.

  The experts are always weighing in on whether to perform shrugs with back or with delts, I say just do the exercise with either.

 Large traps and big shoulders go hand in hand.


     Divided up into three main areas, rear delts, middle delts and front delts, and sometimes hitting the right area with the right exercise can be a little tricky.

 But with some trial and error, you will soon learn how to feel the right part of any muscle group working at the right time.

 Have fun and be safe. Go easy on the amount of weight you're using until you get a handle on how to do the exercise and how much weight you can control.

 Remember that injuries suck.

Upright Row

Rear Delt Explosion-


Bent Over Lateral Raises---4 sets@ 10 to12 reps-I love these!!!


EZ-Bar Upright Row---3 sets@ 10 to 12 reps-watch your wrists


One Arm Lateral Raise---2 sets@ 10 reps


compound set with-----{ use a lower Pulley cable with a D-handle }


One Arm Front Raise---2 sets@ 10 reps

Bent-Over Lateral Raise

Mid Delt Explosion-


Seated DB Lateral Raise---3 sets@ 15 reps


compound the set with


DB Lateral Raise---3 sets@ 10 reps


Arnold Press---4 sets@ 12,10,8, and 8 reps-like a regular DB press, except at the bottom you start with your palms facing you,twisting your wrist as you press so your palms face forward at the top.

Cable Raise

Front Delt Explosion-


Barbell Front Raise---3 sets@12,10,and 8 reps-watch your weight and your back


Upright Cable Row---3 sets@ 10 t0 12 reps


compound with


DB Lateral Raise---3 sets@ 10 to 12 reps

Muscle up and order your Protein here!!!!!

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Legs 101

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     Legs offer a huge opportunity to add some impressive muscle, a calorie devouring machine for optimal weight-loss, and capable of moving some pretty massive weight. 

Continuing in a series of exercises running through to June, you do not want to neglect your legs. 

Come on people, how stupid does it look to be sporting a great upper body and have little stick legs.


     Legs are capable of taking a slickin' and keep on tickin'.

 Work them hard and work them often.

 For the time we will be looking at the quads and powering through the squat.

 Endless variations exist.

Quads for Life



2 Minute Squat--- 5 sets-just what the name says-set a timer and squat for 2 minutes straight


Barbell Step-up---3 sets@10 to 12 reps


Wave Squat---5 sets@ 30 reps-3 regular squats, on the fourth raise up on your toes, on the fifth jump into the air


that's five reps, so repeat 6 times, that's one set


Leg Extensions---3 sets@10 to 12reps

Squat until they Grow-


Leg Extensions---2 sets@15 reps


Barbell Squat---8 sets@15,12,10,8,8,5,5,3 reps


Lunges---4sets@ 12,10, 8, and 8 reps


10 Count Squat---5 sets@ 5 reps-slowly count to 10 going down, and slowly count to 10 coming up-fun

  

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Triceps 101 #2

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     Number 2  for the Triceps, in a series that I plan on running right through to June.

 Plenty of exercises with loads of variety, you should be able to find something that motivates you to move. 

Add muscle, experience weight- loss and improve your body image. Have fun and be safe.


     Triceps make up 3/4 of the mass in the upper arm, so it's important that they're worked hard enough to flush them with blood.

 As with the bicep, triceps are still a small muscle group so don't overdo the workout.

 




Packing on the Meat-more mass 


Close Grip DB Press---4 sets@ 12,10,8,and 8reps


Skull crusher---3 sets@ 10,8, and 8reps


Seated Overhead DB Extensions---3 sets@ 10reps

-added note-if doing this watch your weight ,spine, shoulder and neck positions



Weighted Dips---2 sets to failure

Switching it up-the technique you need to pound the tri's

Close Grip Bench Press---4 sets@15,10,8,and 8reps


Cable Press downs---3 sets@ 10reps


Dual DB Kickbacks---3 sets@ 10 reps-GO HEAVY!!!


 

 


 


 


helping you reach your absolutes in an ever changing world

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Don't Neglect Back Training

BODYBYDOUG-

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     The title of the blog says it all.

 We tend to ignore the parts of us that we cannot see, well in training anyways! 

The back contains large muscle groups which when worked properly can consume a lot of calories, making it ideal for muscle growth and weight-loss.

 Years ago in my own training I remember standing in front of the bathroom mirror with my shirt off brushing my teeth.

 I look and saw two protruding lumps behind my arms, laughing I realized that my lats had become visible, and there was no concern for alarm. 

To this day I still attribute that to straight arm lat pull downs.

 I'll list for you a couple different routines and you can pick and choose which will work best for you.

 Remember safety first-and you are responsible for what you lift.





Extreme Width-                           


Pull downs--4sets@ 12,10,8,and 8 reps          

Standing Pull downs--4sets@ 10 to 12 reps         

Wide Grip Seated-- 4 sets@ 10 to 12 reps     

Lat Pulldown

                                                                                
Straight Arm Pull downs-- 3sets@ 10 to 12 reps

Extreme Thickness-

Close Grip Pull downs--4 sets@ 12,10,8 and 8 reps

One arm Dumbbell rows--4 sets@ 10, 10, 8, and 8 reps

Seated Cable Row-4 sets@  10 to 12 reps

  Back Extensions--3 sets@ 12 to 15 reps



More routines in day's to come-helping you reach your absolutes in an ever changing world

Seated Cable Row- Start

Seated Cable Row-Finish

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