There are a few exercise I would like to try to describe because there not
common or I made up the name. On tricep pull downs use a machine with the pulley suspended
above you, hold your elbows by your side and extend from as far up to as far down as you
can go. Its also a good idea to use a bar that wont cause your wrist to bend at an odd
and painful angle.
The next exercise I would like to discuss is the standing dumbbell dead lift. With this
one you need to be careful not to hurt your back. It's not really dangerous if you know what
you're doing. Holding the dumb bells by your side bend down with your back. Keeping
your eyes up will help you keep your back strait. Do NOT touch the ground with the
weight. You may tend to jerk on the way back up. Always avoid jerking your weights around
to help prevent injury.
Just remember stay smooth and slow.
Just a quick word about upright rows. Careful with those rotator cuffs,
you can damage them doing this exercise. If it hurts try different orientations,
lean over a bit, try to to keep the shrugging out of the motion and concentrate on
contracting the muscle at hand. That's how I do them so they don't hurt.
One arm tricep extensions are done using a rope on the same machine as tricep pull
downs. If there is a back pad, hold your elbow against it. From there, continue with the same
motion as regular tricep pull downs.
Oblique sit ups are targeting the sides of the abs. I usually do them on an
inclined bench made for sit ups. Also you don't want to do low reps with abs. by that I
mean keep in the 10-20 range. You can do 5 reps if you want but I don't generally because
10 is better for mass than 5 and bigger abs means you ll see them better. I never Had
a six-pack though.
Strait arm pull downs are done on a lat machine while standing. Start with light weight and
get the form down first. With a strait back and arms slightly bent grab the bar
at shoulder width. Pull the bar down and touch your thighs. Then
go back up until the weights almost bottom out.
Lastly dumbbell extensions are done from a bench, With one knee and one hand of
the same side on the bench.
Hold your elbow by your side and extent your arm from
perpendicular to parallel with the ground. Try to keep your elbow stationary.
You have to remember you can only get out of a workout what you put into it.
So cut out the small talk at the gym and get to work!! good luck!! I hope you like this
workout as much as i do!!
Week 1 is 4 sets of 5
Week 2 is 4 sets of 10
Day 1
Chest- bench press
dumb bell press
Tricep- pull downs
Lats- lat pull downs inside grip
Back- seated rows, close grip
Lower back- standing dumb bell dead lift
Bicep- barbell curls 2x inside 2x outside
Traps- upright rows
Shoulders- shoulder press
Abs- machine crunches , oblique sit ups
Quads- extensions
Hams- contractions
Calves's- raises
Day 2
Chest- incline bench
forward dips
Tricep- 1 arm triceps's extensions
Lats- strait arm pull downs
Back- 1 arm dumb bell rows
Lower back- standing dumbbell dead lift
Bicep- twisting dumbbell curl
Taps- forward shrugs
Shoulders- forward lateral raises
Abs- machine crunches , oblique sit ups
Quads- extensions
Hams- contractions
Calves's- raises
Day 3
Chest- decline bench
dumbbell flys
Tricep- dumbbell extensions
Lats- pull downs outside grip
Back- wide grip rows
Lower back- standing dumbbell dead lift
Bicep- hammer curls
Traps- dumbbell shrugs
Shoulders- side lateral raises
Abs- machine crunches , oblique sit ups
Quads- extensions
Hams- contractions
Calves's- raises
