Bodybuilding Workouts-The Arms in One Day

Pressed for Time and Needed to Impress the Girls-

Popping Vein Workout-Straight to the Point

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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.

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For the Best in Weight-Loss

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Bodybuilding-Getting Ripped

Ripped, But Without The Fat

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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!!!

     I'm not saying that getting big is easy, although it is doable with commitment, the right routine, proper nutrition and sleep. 

The problem occurs when we try to add the muscle without the added fat. 

Take heart it can and will happen for you.

 Building lean muscle is a journey and with the added size you become more confident. 

The warning is you will become a gymaholic, the only treatment is the weight rack.

     Our focus is based on compound movements as opposed to isolating one muscle group at a time.

 Isolation movements should be used to correct an imbalance in your training.

 Compound movements will add more muscle and use more calories, which is the game you want to play. 

Remember ripped without the fat.

     Always warm up the muscle first to avoid unnecessary injuries which delay progress, but for ripped size concentrate on moderate to heavy weights.

 An added note here, you can't out exercise a poor diet,{ I'm proof of that }, lifting won't make you fat a poor diet will.

Monday-Legs-real bodybuilding involves leg work- sometimes I think I'm talking to the wall.

.....Warm Up Squats- 3 sets@20 reps.

          Squats- 5 sets@10 to 20 reps.- use a machine or free weights, just do it.

           Hack Squat- 5 sets@10 to 20 reps.

           Leg Press- 3 sets@20 reps.

           Lying Leg Curl- 3 sets@20 reps.

Tuesday-Shoulders, Traps and Tri's

.....Warm Up-Dumbbell Shoulder Press 3 sets@20 reps

                and-Bent-Over Row- 3 sets@20 reps.

       Machine Shoulder Press- 4 sets@6 reps.

       Bent-Over Row- 5 sets@6 reps

       Arnold Press- 3 sets@6 reps.

       Close Grip Benching- 4 sets@6 reps.

        Skullcrusher- 4 sets@6 reps.

        Pushdowns- 3 sets@10 to 30 reps.

        Trap work for 4 sets to failure- see attached video.

Wednesday- Calves and Abs-

.....Warm up with Standing Calf Raise- 3 sets@15 reps.

     Standing Calf Raise- 4 sets@6 to 8 reps.

     Calves on the Leg Press- 5 sets@15 reps.

     Crunches- 5 sets@20 reps.

     Twisting Oblique Crunches- 3 sets@15 reps.

      Hanging Leg Raise- 3 sets@20 reps.

Thursday-Chest Day-

.....Warm up Incline Machine- 6 sets@20 reps.

      Incline Bench- 5 sets@6 reps.

      Flat Bench- 4 sets@6 reps.

      Incline Smith Machine- 6 sets@6 reps.

      Flys- 4 sets@6 reps.

Friday Back and Bi-

.....Warm Up-Lat Pulldown- 5 sets@20 reps.

      Wide Grip Pulldown- 5 sets@6 reps.

      Seated Cable Row- 5 sets@12 reps.

      Upright Row Smith Machine- 4 Sets@12 reps.

      EZ Curl Bar- 5 sets@6 reps.

      Seated Dumbbell curls- 3 sets@8 to 10 reps.

      21's Machine or EZ curl- 5 sets@21 reps.

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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.

  

Tricep 101 #3

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

Muscle up order here!!!!!

     The first routine will put muscle on and give you the strength to use it when you need it.

 Don't be shy to throw a lot of weight on the bar or dumbbells and power through.

 Making up the largest part of the upper arm we really need to hit the triceps hard every time out.

 You can't define your triceps if you don't have them? 

Once you have the mass the second routine comes into play. 

You have the mass now you need cuts, definition,and striations to show through and give you that horseshoe look.

 High definition will etch out that look for you.Be safe and have fun.

Greater Strength-


Close=-Grip Press---5 sets@ 12,10,8,8, and 6 reps-use the dumbbells for truly heavy weight


Incline Skullcrusher---3 sets@ 10,8, and 6 reps-watch your skull


Overhead Rope Extensions-3 sets@ 10,8, and 8 reps- much easier on the shoulder joints with the rope on a machine


Dips---2 sets-to failure-weighted dips if possible


  

Defining the Muscle-


1/2 Rep Close Grip Press---4 sets@ 25 to 30 reps-only doing the bottom half-DB's work fine


V-Bar Pushdown---3 sets@ 20,15, and 15 reps-equipment products-www.bodybydoug.net


Reverse Grip Pushdown---3 sets@ 20,15, and 15 reps


Cable Extensions---3 sets@ 15 reps


  

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