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.

• 
  

• • 
    

Bodybuilding and the Perfect V

Sculpting the Shredded Look

Ab Workout Routine-

Can you Really Form that "V"

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, this series of 12 will get you there!!!

I work with struggling entrepreneurs who want to get honest about their financial problems.

 

 I work with People who want to take control of their own health and  leave the Medication behind!!!

     Getting the "V" formation and sculpting the perfect set of abs may be easier for the genetically blessed, but you and me the average individuals can obtain them also.

 Although exercise and diet are important aspects in the bodybuilding lifestyle, diet is the most relevant aspect in the bodybuilding arsenal when it comes to the abs and there appearance.

 With most of us the first place the excess weight goes is the abdomen and in order to get that super shredded look diet is the superstar here. 

     As far as the workouts for the "V" formation we need to concentrate on the lower abs, the obliques and the lower back. 

Don't overwork the muscles, they like other body parts need rest and a 48 hour rest should be sufficient. 

Like all workouts the warmup is essential, being done with body weight and stretching to force extra blood into the abs.

 In addition the abs like any other muscle group require moderate to heavy weight to grow.

 Doing a 1000 crutches in a workout it NOT the way to go. 

A cautionary note here if you tend to be chunkier around the waist area stay away from side bents, especially with weights.

The Workout-after the warmup-

Hanging Leg Raises-add weight and lift the knees

     4 sets@ 6 to 12 reps.

Hanging Leg Twist and Raise-add weight

     4 sets@ 6 to 12 reps


Reverse Crunch-add weight or not and do variations just to mix it up
     4 sets@ 15 to 20 reps


Decline Russian Twist-add weight
      4 sets@ 6 to 12 reps


Extensions-don't ignore the lower back- don't hurt your lower back, once established with the movement start adding plates held to the chest
    5 sets@ 10 to 15 reps

Keep at it, dedication and commitment make for a powerful YOU!!

http:www.bodybuildingsolutions101.com

For the Best in Hormone Free Protein

For the Best in Weight-Loss

For the Best in Kick Ass Energy

For Red Rush check out Doug's Hangout

Helping you reach Your Absolutes in an Ever Changing World

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.

• 
  

Nasty to Nice

Moving from Nasty to Nice

I work with struggling entrepreneurs who want to get honest about their financial problems.

 

 I work with People who want to take control of their own health and  leave the Medication behind!!!

Moving from Nasty to Nice has far more to do with health and longevity  than it does with physical appearance or one's perception of oneself. 

Well at least in this article it does. Aging comes with a variety of issues and you're  never too young to start addressing them. 

Anti-Aging and the Sun

We should be familiar with some of the external things to avoid, too much direct sunlight

From Nasty to Nice
Complete Weight-Loss Solutions

especially in our youth. 

Young people love to get those tan lines activated, thinking that 50 is a long way off and life will be over anyway. 

Let me assure you though as I'm quickly approaching 55 there is still a song or two

inside of me. Other externals to avoid are smoking, recreational drugs,

Anti-Aging and the things to Avoid

 excessive alcohol use. Moving from Nasty to Nice is about the internal practices we perform day in and day out that keep us free in the last 10 or 15 years of our lives from being in and out of the hospital or nursing home. Living free and independent until one day we just simply surrender our lives back to the creator.

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.

Bodybuilding-Training Your Body Type

Bringing Forth Your Best Body-Image

Can you Manipulate Genetics?

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!!!

     For years we have been place in one of three categories.

 Its the science of somatotypes, you are either an ectomorph, mesomorph or a endomorph. 

The first characteristic of these three groupings is that you are either big boned or small boned. 

This isn't true as bone density varies very little.

 Gone are the days when an overweight individual could blame their weight on bone structure.

 The good news for some is that you are no longer a prisoner to one group.

 From bodybuilding to the fitness model to the cross fit individual you can break free.

 The bad new being for some of us we need to work hard and keep working hard to break out of the mold. I'm one of those people....read on.

Ectomorph- Characterized as thin with a shorter upper body, longer arms and legs, narrow hands and feet, storing little body fat. Having a high metabolism, little muscle mass and having a hard time gaining weight. {gee that's tough}

     Unless you hate carbs, you can pack on muscle aka. weight-gain. A diet high in carbs should do the trick. Keep cardio to a minimum,{your cardio will be weight training}, using compound movements, {builds muscle mass quicker}, and lifting heavy.

Mesomorph- Characterized by strength, a low waist, longer torso, a large chest and solid muscular structure. The most desired Body-Image of the three groups.

 They can consume a high amount of calories, but must remain active or the spare tire will appear.  high protein diet serves this group well and keeps them lean.

 If excess weight starts showing up in the wrong areas, reduce carbs. When working out compound movements with isolation movements to shape the appearance of the muscle. Moderate cardio should be fine.

Endomorph- WELCOME TO MY WORLD. Characterized by FAT storage, shorter neck, wide hips, and a soft muscular frame. With a slower metabolism, or in my case no metabolism.

 It's been my experience that anything we eat immediately turns to fat.If you're not on a weight control program all the time....well expect to see the numbers on the scale go up.

 If you're in this group you know the drill, less carbs to sometimes no carbs....read "Weight-Loss,the Ketogenic Diet and You".

 I know what the experts say about this group, but if you're over 40 look out. When working out do cardio and then when bodybuilding lift with compound movements and shorter rest periods.

 In other words continue cardio, but with weights. You can do lower reps for muscle mass, but include plenty of sets with reps 15 to 20. 

This groups should know better than any other group that you can't out exercise a poor diet.


Best of luck-tiger

http:www.bodybuildingsolutions101.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 meLet's Talk.

Bodybuilding with Automaticbody

Bodybuilding With Automaticbody

http://www.bodybuildingsolutions101.com

Bodybydoug

     You've decided to focus on getting into better shape, but with hesitation in your voice you're not sure where to start of how to go about it.

 No need to panic, we all have to start somewhere.

 To make this blog a lot more fun, whenever you see a word highlighted and in italic it will be linked to a beginners workout.

 So let the fun begin.

These workouts can be done at home or in the gym.

If you're in the gym let's go over some

 politeness rules-

.....after using a piece of equipment wipe it down.....if your gym doesn't provide paper towels then bring a towel

.....all dumbbells and barbells that you use...re rack them

.....sharing it nice....if you're resting for any extended period of time don't sit on a machine someone is waiting for

.....I'm not against phones in the gym simply because I use one to listen to music...but really to sit on a piece of equipment and send endless texts....I mean really, who's so important...are you there to lift or to text

Let's check out some 

common mistakes

.....don't go through your repetitions to quickly, unless you're trying some new cardio or crossfit routine....less tissue damage it caused with the weights being moved in a controlled fashion....of course some tissue damage will occur this is to be expected but the muscle group you're incorporating should be under tension at all time.....with a good squeeze at the top of the rep

.....starting out with too much weight is a issue....if you're swinging the weight you've got a greater potential for injury....injuries will occasionally occur with weights anyway why increase the likelihood of that happening.....your joints might not be able to take the pressure of the added weight....being a little sore the next day is acceptable...but hurt your joints and you may never recover

.....starting out with light weights is the way to go....but if you can do 30 to 40 reps consider that the warm-up and slowly increase the weight.....PS always do a warm-up

.....rest between sets for about 60 to 90 seconds.....too much rest or too little can zap your workout

Some Things to Remember-

     The workouts I've linked to are for beginners and if you are in a gym use the machines as much as possible. Again I'm mainly concerned with the health of your joints. 

They're not use to the added workload and can be easily injured.

.....workout 2 to 3 times a week...you're not in a race

.....take a day between workouts

.....increase your reps if you need to shed that spare tire

.....rest 60 to 90 seconds between set...60 seconds between reps.

http:www.bodybuildingsolutions101.com

For Hormone free Protein-Bodybydoug

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 Breakdown

Bodybuilding Breakdown

http://bodybuildingsolutions101.com

Bodybydoug-

     I write a blog on bodybuilding so when I'm at the gym I keep my ears open for anything new.

 Albeit a new and exciting training routine.

 The radar was up and to my amazement up popped a new training routine. I inquired.....and then I found that there was nothing new under the sun, well at least in the bodybuilding realm

.

     After some research I found that powerlifters or for the most part stronger than bodybuilders....really.

     Than if a bodybuilder trained like a powerlifter on occasion, well this was a good thing...not really earth shattering sense this information has been around for 30+ years.

The basics of this is to alternate strength and growth training every couple weeks or month thus adding both strength and size.

     With all that being said though, this is a legitimate workout routine or method and will increase size and strength.

This isn't some light weight workout your muscles will be taxed, so approach this workout with the "I'm going to crushit attitude".

     You will be using low reps, medium reps and then low reps. After your warm up you move to the heaviest weight, than medium and than to the lowest weight.

Does anyone know why we change the weight and number of reps.

If you do cool !!!

Different muscle fibers are used with the difference in weight settings.

 Heavy weights with incorporate both fast and slow twitch fibers within the muscle to build strength, with lighter weight hitting the slow twitch fibers increasing pump, endurance and the buildup of lactic acid.

"Cardio with weights".

.....To start pick the heaviest weight you can handle and still using proper form slam out 4 to 6 reps.

.....On your second set down the weight drop about 20% and increase your rep range to about 12.

.....With the third set drop the weight again about 50% from the first set and bang out 25 reps,{keep going if you can}'

     Try the chest or back at multiple angles for the extreme workout.....as always proper sleep, nutrition and protein makes the body grow....

     Basically never get bored.....Have Fun....and search out the links in this blog.

     

http://www.solutionstothetrafficniche.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.

The Bodybuilder that Stops Growing

The Bodybuilder that Stops Growing

http://www.bodybuildingsolutions101.com

Bodybydoug

     You've been lifting for awhile, you're showing up, putting in the time and yet there's a defendant stable to your progress.

 It's time for the overload principle.

Showing up at the gym on a regular bases is half of the battle but the other half is progressing in strength and size.

Mixing it up and never letting yourself get bored keeps you moving forward.

 At some point and time you will have to employ an overload principle to both cardio and bodybuilding.

Muscles will adapt to the same routine over time so overloading your system with resistance training will jar them into growth.

Adding stress to the muscles is the key factor here. 

By adding weight to the routine, switching up routines and number of reps you trick the muscles into growth and become stronger through overload.

Overloading the muscles increases more than just your size.

 Bones, tendons,cartilage, ligaments and joints are strengthened along with endurance and your overall fitness level.

Check out the links in the 5 key factors below

......Increase the amount of weight you're lifting

.....Take shorter rest periods

.....Increase rep count

.....Increase the number of workouts per week

.....Increase the number of sets.

For the Best in Hormone Free Protein

Bodybuilding Workout-Ready for the Beach

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

Triceps 101 #4

Tricep Horseshoes

Bodybydoug-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

     As we move into the third installment in this series on triceps, we look at ways of forcing tricep muscles to grow.

 Arms are some of the easiest muscle on the body to make them pop, but occasionally they stall out.

 Tricep's are notorious at this and need a little boost now and again.

 Don't be afraid to shock them into reality once and a while.

 With the switching it up routine we have the 4 steps forward which in and of itself is a bit of a shocker, so with these two routines you should see continued muscle growth, for sleeve busting arms. 



     With your arms, both tricep and bicep,  sporting some heavy duty muscle, the body-image portrayed will read-don't mess with me I lift weights. 

OK  just a little humor-let's all get along??? Become the machine you need to be to get through your day.

  

Switching it Up-


Skullcrusher---4 sets@ 15,10,8, and 5 reps

Standing Overhead Rope Extensions---4 sets@ 6,8,10, and 12 reps

Dips---3 sets@ 10 reps

superset with

Close Grip Push-Up---3 sets to failure---hard to do if your heavy-do them on your knees until your stronger enough or your weight is down

4 Steps Forward-



Reverse Grip Bench Press---4 sets@ 12,10,8, and 8 reps---to avoid overdo stress on the wrist use DB

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

Incline Dual Overhead Extensions---4 sets@ 12,10,8, and 8 reps-watch your head and neck

Close Grip Push-Ups--4 sets to failure

Bust out those Triceps order Protein here!!!!!

http://www.bodybuildingsolutions101.com

Softball Size Biceps

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

     We have covered Mass , Forcing the Growth, Switching It Up, and 4 Steps forward workouts so far in the bicep series.

 Now we come to the last 2 Powering the Bicep and Defining the Muscle.

 Power and Strength runs along the same lines as Mass  so by now we should be poppin' some pretty big guns, and we'll need some Switching it Up to show them off properly.

     Biceps and Triceps are some of the easiest muscles to work on and start showing results quickly.

 It does take time and commitment to be a bodybuilder, { I to like you have trouble sometimes with the commitment part }, but looking in the mirror and seeing the result is satisfying.

     These shorter routines were designed for you and me, who unlike pro-bodybuilders do not have the time to eat , train, sleep, eat, train, sleep.

 In our world we have other sources of income to pursuit and life in general to challenge our time commitment.


Powering the Bicep-

Standing Barbell Curl---5 sets@ 12,10,8,5, and 3 reps

Close Grip Pull-Up---3 sets@ 10,8,and 8 reps---palms facing you grip

Incline DB Curl---3 sets@ 10,8, and8 reps

Reverse Grip Cable Curl---2 sets@ 10, and 8 reps


Defining the Muscle-

Standing EZ Bar Pole Curl---3 sets@ 20,15, and 12 reps-standing with your back against the wall

Standing DB Hammer Pole Curl---3 sets@ 20,15, and 12 reps-same as above

Lying Cable Curl---3 sets@ 15 reps-lying on the floor

Cable Concentrated Curl---3 sets@ 15 reps

Make those biceps pop with Protein order here!!!!!

http://www.bodybuildingsolutions101.com

  


 

More Back Please

Bodybydoug-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

    We continue with the third and final installment for back workouts in this series, but there will be other series, I'm sure, down the road. 

These are all pretty old school workouts, produced to be done mostly at home, because why-I hate the gym-but enough of my hangups.

 Putting on muscle is putting on muscle and just about anything works as long as you mix it up a little and actually do the workouts

. Motivating yourself and taking the time to meditate on what you desire can be as big a challenge as doing the lifting.

 But remember studs and studette's you are bodybuilders, and bodybuilders are made up of a different mindset.



     The first routine is designed to increase your strength levels and it centered around the barbell deadlift. 

Work your way down to a single rep on this lift, pyramiding up the weight on each set. 

 Striving for incremental strength increases workout to workout.

 The second routine is design to move stubborn back muscles into growth by shocking them. 

It's design to hit the back from different angles and bring on muscle failure through compound set. 

Have fun be safe and grow, grow, grow.


Power through the Lift-


Deadlifts---6 sets@ 12,10,8,6,4, and 1 reps

Bent-Over Barbell Row---4 sets@ 10,8,8, and 6 reps

Reverse Grip Pulldown---3 sets@ 10,8, and 8 reps

Good Morning---3 sets@ 10 reps-caution needs to be taken on your form and watch the amount of weight you use


Switching it Up-

Weighted Pull-Ups---30 reps

One Arm Machine Row---4 sets@ 12 to 15 reps

Bent-Over Reverse Grip Row---4 sets@ 6 to 8 reps

superset with

Close Hammer Grip Pulldown---4 sets@ 12 to 15 reps

Good Morning---3 sets@ 10 reps

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

http://www.bodybuildingsolutions101.com

 

Legs 101 #2

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

     It's leg day again which means that tomorrow morning the toilet will be your worst enemy.

 We're going to take a look at Hamstring work and put an emphasis on over-all width of the leg.

 I've been reading lots of material and listening to several different sources and the message I'm getting back is very confusing.

 One source says don't do deadlifts because that will give you a larger waist.

 I've mentioned before that I tend to store almost all my excess weight around my waist so should chunkier people be doing deadlifts or not.

Hold on it gets worst, you're not to do squats because that affects something else, and you're not to do single movements like extensions or lying leg curls.


     I think these people all own gym's,{ and they might }, because if you take away all of the above, what the hell is left.

 I won't use to many bad words here, I'll just say screw them.

 I will squat, I will deadlift, and I will do isolation moves like extensions, and if I have to I'll modify my weight-loss program.

 So give them a big one finger salute and let's continue on.





Hamstring Strength-


Deadlift---4 sets@ 12,10,8, and 8 reps-can be Romanian, but I prefer bending the knees to lift-watch your not using your back to much or putting it at an angle were it can be damaged


Leg Curls---3 sets@ 10 to 12 reps---seated or standing


Lying Leg Curls---3 sets@ 15,12, and 10 reps-enough weight to feel the movement, but light enough to move slowly through the movement




Quadizza Quads


Squat---4 sets@ 10reps--feet outside of shoulder width


Side Lunge---4 sets@ 12 reps---Dumbbells work great


Front Lunge---4 sets@ 12 reps


Cable Pull---4 sets@ 8 reps-per leg---you attach strap around one ankle at a time, steady yourself, stand with your side to the machine and move the leg that's strapped away from the machine-time consuming at first until you get the hang of it, then it's great for the inner and outer thigh, similar to an abductor machine

 http://www.bodybuildingsolutions101.com

Bicep 101 #3

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

Up your Weight_loss with skinne' order here

     Here we are again in our never ending pursuit of the softball size bicep muscles, and I've got a couple of routines that will pump out the sleeves on your shirt so let's get going. 

 The first routine employs the forced reps approach, as this routine works well with a partner, but if your training alone don't think you can't give it a try.

 The second routine is a shocker, as we try to shock those stubborn biceps into growth. 

Remember that as a smaller muscle group we try to hit the bicep, on average, only once a week, so give it everything you've got. 

Then for the next 5 to 7 days let them rest and grow.


Make Them Grow-


Standing EZ Bar Curl---4 sets@ 15,12,10, and 8 reps


Standing Dual DB Curl---3 sets@ 8 to 10 reps


Machine Curl---3 sets@ 10 reps-short but sweet,work hard



Switching it Up-


Barbell Curl---4 sets@ 15,12,10, and 8 reps


Dual Hammer Preacher Curl---4 sets@ 8,8,10, and 12 reps


Seated Barbell Curl---3 sets@ 10 reps-concentrate on the squeeze at the top of the rep


compound with


Alternate DB Curl---3 sets to failure

Muscle up order your Protein here!!!!!

http://www.bodybuildingsolutions101.com

More Back

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

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

     Three more routines to help with your back development, the first is the circuit that can have you in and out of the weight room in 20 minutes for that fast morning pump.

 The second workout will make those muscle pop out of your shirt as this muscle building workout leaves you with definition, in a  high rep workout.

 And the third muscle building workout is blended to give you a sure foundation of muscle mass.


Switching it up-


Palm Rotation DB Row---4 sets@ 12,12,10, and 10 reps


Seated Cable Row---4 sets@ 12,12,10, and 10 reps


Wide Grip Pulldown---4 sets@ 12,12,10, and 8 reps


Reverse Grip Pulldown---4 sets@ 12,12,10,and 8 reps

Craving the Muscle-


Bent- Over Row---4 sets@ 12 to 15 reps-watch your form and the angle of your back-love doing rows


Wide Grip Pulldown---3 sets@ 12 to15 reps


One Arm Cable Row---3 sets@ 12 reps


Back Extension---3 sets@ 15 reps-can be done with a machine- or you can lock your feet under your weight machine and use your Swiss ball.




Packing on the Meat-


T-Bar Row---4 sets@ 12,10,8,and 8 reps---if your able to lock one end of your weight bar into a firm position you will be able to do this exercise.

Hammer-Strength Row---4 sets@ 10,10,8, and 8 reps-{ sub with heavy One Arm Row }


Pull Up---3 sets@ 10,8, and 6

Cable Seated Row--3 sets@ 10,8 and 6

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

http://www.bodybuildingsolutions101.com

Triceps # 101

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

 

     Triceps make up 75% of your arm mass, so if your looking to add masses of muscle to the arm this is the place to start.

 Tricep workouts happen to be one of my favorite routines, because once you've been training them for awhile they easily flood with blood for that ego encouraging boost to get you into the workout room and stay there until the job is done.

 For anyone especially the mature lifter it is a must to warm up the elbow joint to prevent injury and keep your progression moving in the right direction.

 Personally I find warm-ups to be boring but it is essential, injuries are never welcomed.

1-The warm-up is Push downs- doing 2 to 3 sets of 30+ reps, so the weight will have to be light.


2-Regular Push downs- increase the weight and watch your form.

 I've seen these done wrong far too many times.

 Keep the elbows close to the body, you don't necessarily need to take the weight stack right to the top of the machine, but you must make sure that the tricep it getting the full brunt of the work.

 Don't stand to far back and start throwing your body into it, you end up using to much of your back muscles. 

You should not be swaying like a rocking chair. 

My preferred way of doing these is to increase weight and decrease reps.


                12 reps@ 80lbs--9 reps@ 100lbs--7 reps@115lbs--5 reps@125lbs--5reps@ 135lbs.--but use a weight that allows you to preform strict form.


3-I usually super set these with dips-in other words 1 set of Push downs and 1 set of dips-dip off a bench or chair are fine and you can use a variety of methods-feet closer to your abs will make it easier--or legs out straight in front of you-or holding one leg in the air-or putting your feet on another bench or chair-or by adding weight to your lap, and it's hard to do if you don't have a partner.

 Make sure that your torso is not to far out from the bench as this will place to much of a stress on the shoulder joints


                  8 to 20 reps@ as many sets as you can do


4.-Close Grip Benching-This will pump some blood into the triceps-You can use a bar but that does place a lot of unnecessary stress on the wrists.

 Your best to use dumbbells, laying flat or slightly inclined on the bench keeping the elbow in and thrusting upwards, you should be able to feel the triceps working, and then you know your doing it right.


              12 reps@35lbs--9reps@50lbs--7reps@70lbs--5reps@90lbs--5reps@90lbs--this is an example you use a weight that's right for you.


5- Skull Crusher-It has this name for a reason be careful. Your elbows should be warmed up by now.

 You can use an easy curl bar or dumbbells, and its the same with the bench flat or slightly on an incline-I don't recommend placing the bar behind the head , again because of the risk to the shoulder joints.


             12reps-9reps--7reps--5reps--5reps-with a weight that's right for you.


     For variations on this you can do 21's, { that's the top half of the rep 7 times, the bottom of the rep 7 times and then the full rep 7 time }, on the Push downs and on the Close Grip Benching-

helping you reach your absolutes in an ever changing world

The best in Protein, click HERE

http://www.bodybuildingsolutions101.com