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Description
Like the other exercise in this program, this workout concentrates on compound exercises to minimize the number of exercises in the workout. After weight training, running is performed for cardio.
Exercise Routine
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Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and ...Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and let your body hang from the bar. You can keep your legs straight or bend your knees and cross your feet. Slowly pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is over the bar. Try to keep your body straight without arching or swinging. As you move upwards, focus on pulling your elbows down at an angle toward your rib cage. Once your lats have completely contracted at the top, slowly lower your body to the starting position. A spotter can lift your legs slightly if you need help on the last few reps. You can also add weight by using a special Dip Belt. Exercise description by Bodybuilding.com (less)
Routine:
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Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov...Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should move. From straight out in front of you bring your elbows back and keep them tight into your body. Once they are as far back as they will go slowly let the weight go forwards. Aim for a duration of 1.5 to 2 seconds in both directions. Swinging or arching your back to aid the movement is an indication that the weight is too heavy. We do not move the back whilst doing this exercise because it can damage the small muscles in the lower back. Exercise description by Hugo Saner. (less)
Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
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Using a preacher curl bench and an EZ curl bar, make sure the seat is adjusted to the right height. When you sit, the seat should not be so low that the shoulders are elevated nor so high that you're ...Using a preacher curl bench and an EZ curl bar, make sure the seat is adjusted to the right height. When you sit, the seat should not be so low that the shoulders are elevated nor so high that you're hunched over the pad. Grasp the bar using a shoulder width grip. Curl the bar upward in an arc. As you begin, be careful not to swing or rock to get it moving. The goal is to make the exercise hard on the biceps. Curl the bar towards your chin, but keep in mind that the resistance is greater at the beginning of the rep. Go down SLOWLY and work the muscle on the way down as well. Can also be done with two dumbbells or one arm at a time. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
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These machines can vary but make sure that the seat height is low enough so that when you sit in it your shoulders are below handle height. Select a light weight to start with, you can always increase...These machines can vary but make sure that the seat height is low enough so that when you sit in it your shoulders are below handle height. Select a light weight to start with, you can always increase it later, and push up until your arms are nearly straight. Do not lock your elbows out on this exercise. On the way down only go as far as when your elbows are level with your shoulders. Keep the movement slow and controlled. Exercise description by Hugo Saner. (less)
Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
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Running/jogging, whether competitively or for recreation, is one of the most popular cardiovascular activities. Running has many health benefits including reduced stress, a stronger heart, and lowered...Running/jogging, whether competitively or for recreation, is one of the most popular cardiovascular activities. Running has many health benefits including reduced stress, a stronger heart, and lowered blood pressure. (less)
Routine:
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