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Posts Tagged ‘Workout Routine’

Training Routine For Everyone

Posted in TRAINING on February 4th, 2011 by admin – Be the first to comment

Training routines come and go. You switch from a six-day to a four-day and back, all in search for the perfect one. Push/pull? Days on/off? Cadio before or after weights? One can drive him/herself crazy trying to figure it out. We have tried to simplify things a bit and feel that this is a program that can implemented into any schedule, especially because each workout session can be as short as 45 minutes.

MONDAY

Biceps/Triceps- Some may argue against training both arm parts on the same day, but it will all make sense when you read the rest of the schedule. Performing 12 sets for each is sufficient and you can switch each week with which one you start with.

TUESDAY

Legs – Quads and hamstrings done the same day, starting with the quads, of course. Squats should be the first movement done and you should try to do at least 12-15 sets combined. This is also important because you are giving your arms a day off from lifting when they would be the secondary muscles worked during the rest of the body parts. read more »

Phil Heath Workout Routine

Posted in BODYBUILDING VIDEOS, TRAINING on January 17th, 2011 by admin – 1 Comment

Off-Season Weekly Training Split

Phil Heath Chest

Incline Bench Press 4 X 10
Flat Bench Press 4 X 10
Decline Bench Press 4 X 10
Flat Dumbell Flyes 4 X 10 read more »

Jay Cutler Workout Routine

Posted in TRAINING on January 6th, 2011 by admin – 1 Comment

Massive Quads with Jay Cutler

When the Night of Champions winner Jay “Big Beef” Cutler hits the leg room, it’s lights out. His approach is basic brutal big weight. “You have to do the hard work to get hard size,” says Jay. Here’s his take on 4 basic leg exercises, each of which resides in his master plan. “I go for the big burn on these,” says Jay. “If I can walk away after finishing, I haven’t done enough.”

Squats
“Squats are always first in my leg routine,” says Cutler. “It remains the classic mass builder, so you want all your strength able to come fresh into the movement, because you want the most results out of it. It’s also the hardest exercise for the legs; you have to combine a full range of leg strength with balance.” Jay doesn’t add any special twists to the squat: “It works perfectly for me as it is.” But his approach to sets is interesting: After 2-3 warm-up sets to get used to the full range of motion and to orient balance, Cutler will do another 2-3 sets at a full working weight that sees him get 8-12 reps—whatever it takes to get to muscular failure—from each set. Sort of. Jay doesn’t do a true drop set of equal or near-equal reps with lower weight, but he’ll re-rack the bar, pause 5 seconds, and do as many more reps as he can. It’s usually 1-3.
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Ahmad Ahmad’s Shoulder Routine

Posted in TRAINING on November 21st, 2010 by admin – 1 Comment

With his second at this year’s Phoenix Pro 202, Swedish resident Ahmad Ahmad established himself as one of the world’s premiere 202 competitors. Ahmad’s shoulders are a strong point, so we got him to tell us the key to his delt work and delineate a typical shoulder routine. Ahmad hits shoulders before triceps once every six days.

Ahmad’s Compounding Interest

“Make compound exercises, like Smith machine presses and dumbbell presses, the cornerstones of your shoulder routines. These are key to building mass. I like to pyramid the weight up to a maximum set of six reps on the basic presses. Don’t mess around too much trying to find weird shoulder exercises to target a specific area. Make your priority engaging the entire shoulder region and focus on building mass. Details will follow.” read more »

Lee Haney Workout Routine

Posted in TRAINING on October 30th, 2010 by admin – Be the first to comment

The workout programs design on this page are those personally used by myself and other champions over the years. If you follow them I can assure you of great results. However, to thy own self be true. Bodybuilding is a sport that allows a person to challenge his or her personal best on a daily bases. Whether the challenge is to gain weight, loss, or trying to add an extra inch on the arms. There’s no end to the quest for the perfect body. If you are just getting started I strongly advise using the beginners program. You must familiarize the body with the feel of resistance and balance. After 4-6 weeks you’re ready to take it to the next level.

There are two different training approaches I use to develop mass and quality. And yes, both can be accomplished at the same time. The following program is used to do just that. The Three on-off one, is the best program I have ever used. I like the fact that it gives the muscles three full days to recover while at the same time allowing you to train with 75-85% of your maximum weight. It also keeps the metabolism working at a good pace. This program has helped me win 8 Mr. Olympia contest and will put you on the way to mass building results. So let’s get started by first laying the ground rules.

1. Combine the push/pull or pull/ push muscle group together, such as chest (push) and biceps (pull). This will ease joint and tendon stress. read more »

Workout of the Month

Posted in TRAINING on July 22nd, 2010 by admin – Be the first to comment

If every day is pec day, chances are your front delts are overdeveloped. Here’s a routine that focuses instead on the rears for better symmetry.

Out of sight, out of mind may well apply to the dirty clothes you stuff into your closet, or the schoolwork that’s jammed into your notebook under your bed, but when it comes to bodybuilding, what you can’t see – namely, the muscles on your backside, including the rear delts, back and hamstrings – can hurt you. If you neglect your rear delts, you’ll not only develop asymmetrical shoulders (which consist of three heads), especially if you like to do lots of chest training, but you’ll also be predisposed to greater risk of rotator-cuff injury because of a muscular imbalance in your shoulders.

Building up your rear delts is as easy as 1-2-3. First, make sure your back workout includes lots of heavy rows, which commonly recruit the rear delts, and ensure you don’t skip back training – especially in favor of more chest work. Second, after your compound exercise(s) for shoulders, like the overhead press, start the isolation portion of your delt training with a move specifically for the rear delts while you’re still relatively fresh. If you always do rear delts last in your routine, you can be assured that elevated fatigue levels mean this area will be undertrained. read more »

Beginners workout routine

Posted in TRAINING on June 22nd, 2010 by admin – Be the first to comment

Arnold was beginner too

Your first step on a way of muscle building is choosing beginners workout routine which
definite your training activity for 6 months.  Doesn’t matter what you are  going  to get.
Want body is admirable by  girls or just want to correct you life by made it healthy. The
first steps on all these directions are the same. Your beginners workout routine
choosing.  There are a lot of features make all of us different. I mean  such things as
genetic, age and even hopes. That is why the result  will be differ too.

Recommendations on muscle building  for beginners

The success will not come to you quickly. You should understand it clearly. Muscle
building is very long process. It takes years to get a visible changes. That is why you
shouldn’t aim yourself at grandiose result.  By this way you will preserve yourself from
the unnecessary frustrations. The main thing is not to get quick gains from your
beginners workout but to get  REGULAR  gains, from month to month, from year to year. read more »

Ronnie Coleman’s Workout Routine

Posted in PHOTOGALLERY, TRAINING on May 25th, 2010 by admin – 2 Comments

Monday: Back

Deadlifts – 805lbs – 4 sets – 6-12 reps
Barbell rows – 585lbs – 3 sets – 10-12 reps
T-bar rows – 585lbs – 3 sets – 10 – 12 reps
One-arm dumbbell rows – 200lbs – 3 sets 10-12 reps

Biceps

Barbell curls – 200lbs – 4 sets -12 reps
Seated alternate dumbbell curls – 90lbs – 12 reps
Cambered-bar preacher curls – 150lbs – 12 reps
Standing cable curls – 200lbs

Shoulders

Military presses – 315lbs – 4 sets – 10-12 reps
Seated dumbbell presses – 170lbs – 4 sets – 12 reps
superset with
Front dumbbell presses – 60lbs – 4 sets – 12 reps

read more »

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