** MERRY XMAS FROM ROCKY, FREE $40.00 ROUTIEN ** ROCKYS FULL BODY - SPACE AGE TRAINING ROUTIEN * BILL ROCKY HONEY PRO TRAINER & I.F.B.B. - MR. U.S.A. *** CLICK SEE MORE.TO READ SPACE AGE ROUTIEN *** facebook/BillRockyHoneysMaximumMuscleMagazine * DISCLAIMER - TRAIN AT YOUR OWN RISK, SEE YOUR DOCTOR BEFORE BEGINNING ANY DIET OR FITNESS PROGRAM, * THIS WARNING POSTED AT ALL OUR WEBSITES IN THE ABOUT SECTION - MARCH 5, 2013 *** BILL ROCKY HONEYS SPACE AGE TRAINING SYSTEM * ARTICLE BY: RONNIE CARPENTER, EDITOR SUPERIOR MAG ** EXERCISES SUGGESTIONS - 2 TO 5 SETS OF 6 TO 10 REPS PER EXERCISE * SYSTEM COVERS EVERYTHING - MASS TRAIN ONCE EACH BODYPART EVERY WEEK AND * SHAPE EACH BODYPART ONCE EACH WEEK. *** VERY IMPORTANT TIPS FROM BILL ROCKY HONEY - 1. DO NOT CHANGE ANYTHING, SYSTEM ARRANGED BY SCIENCE FOR BEST RESULTS! 2. FOLLOW THE NUMBERS AND ARRANGEMENT OF BODY PARTS AND BODY PART EXERCISES! 3. YOU MUST TAKE A REST DAY AFTER MON. WED. FRI. TO LET BICEPS & TRICEPS RECOVER 4. MON. WED. FRI. OR TUE. THURS. SAT OR WED. FRI. SUNDAY. *** DAY 1. MONDAY - 1. ABDOMINALS CARDIO - 2. CALF PUMP - 3. BICEPS - 4. CHEST - 5.. SERRATUS - 6. FOREARMS * 1. ABS CARDIO - ELIMINATES BIG SIDE MUSCLES FROM DOING SIT UPS AND LEG RAISES, NO MORE SIT UPS & LEG RAISES !! * YOU COULD GO TO YOUR BATHROOM DOOR OR PLACE YOUR HANDS ON SOMETHING SOLID AT WAIST LEVEL, AT HOME OR OFFICE OR ANYWHERE! * ROCKYS 4 WAY - 4 MINUTE WAIST RUNNING * HUNDREDS, WOMEN HAVE BEEN ROBBED, RAPED & MURDERED * ROCKYS WAIST RUNNING KEEPS YOU OFF RUNNING TRAILS *** HERE ARE THE 4 WAYS ROCKY DOES WAIST RUNNING TO KEEP HIS WAIST 27 INCHES AND AVOID BORDOM DOING IT! * 1. STANDING CRUNCH DOWN, BOUNCING UP AND DOWN TO THE BEAT OF THE MUSIC LIKE RUNNING! 2. SIDE BENDS, LEFT AND RIGHT TO THE BEAT OF THE MUSIC. 3. TWISTING LEFT AND RIGHT TO THE BEAT OF THE MUSIC. 4..BACK BENDING REVERSE CRUNCH DOWN TO THE BEAT OF THE MUSIC. * 30 SECONDS ON EACH OF THE 4 WAYS ENDS THE BORDOM! * DO EACH OF THESE 4 WAYS IN A CIRCLE NON STOP 2 TIMES AND YOU WILL HAVE COMPETED 4 FULL MINUTES AND MOST OF ALL, YOU WILL BE BREATHING HARD, BURNING YOUR BELLY FAT AND HIPS FAT...ROCKY SAY, YEAH / ROCKY * 2. FACE DOOR HANDLES AND TAKE HOLD, BENDING KNEES SLIGHTLY. * 3. CRUNCH DOWN HOLDING BACK WITH HANDS TO AVOID ANY BACK STRAIN ON THE UPLIFT. * 4. NOW - HOW TO RUN WITH THE WAIST, DO QUICK HALF REPS ONLY GOING HALF WAY DOWN. JUST PICTURE IN YOUR MIND THAT YOU ARE OUT RUNNING AND YOU WILL BE BOUNCING UP AND DOWN QUICKLY JUST LIKE RUNNING. * 5. TURN ON YOUR FAVORITE FAST MUSIC AND DO YOUR REPS WITH THE BEAT OF THE MUSIC, WHICH ENDS BORDOM TO KEEP GOING, OR GO TO GRECIAN HALL OF FAME AND WAIST RUN TO THE MUSIC VIDEO, WHICH IS EXACTLY 4 MINUTES LONG! * 6. THIS IS JUST LIKE RUNNING ON A RUNNING TRAIL, SO NO BREAKS, OKAY - 4 WAY WAIST RUN FOR 4 FULL MINUTES NON STOP! * 7. IF YOU ARE OUT OF SHAPE OR AN OLDER PERSON JUST BEGINNING, WAIST RUN FOR ONE MINUTE, REST 15 SECONDS AND DO FOUR OF THESE FOR THE FULL 4 MINUTES....YEAH! * 8. OATMEAL IS THE WORLDS GREATEST SLOW CARB * 9. UNSALTED PEANUTS IS THE WORLDS GREATEST SNACK 7 GRAMS PROTEIN ___________________________________________ * 2. CALF PUMP - TWO LEG CALF RAISE OR SEATED CALF RAISE - 3 SETS 15 REPS ___________________________________________ * 3. BICEPS.- THIS IS THE EXACT ROUTEIN THAT ROCKY USED TO BE CROWNED WORLDS BEST DEVELOPED ARMS BY THE A.A.U. AND GRECIAN ATHLETIC * DO NOT CHANGE ANYTHING, FOLLOW EXACTLY AND YOU WILL EXCEED YOUR WILDEST DREAMS OF BICEPS DEVELOPMENT. * WORLDS GREATEST OUTER HEAD BICEPS BUILDER - * NOTE, USING ONE ARM CUTS THE WIEGHT IN HALF AND IS ROCKYS NO DREAD SYSTEM TO KEEP YOU FROM DREADING THE TOO HEALVY WEIGHTS AND QUITING! * ROCKY ALWAYS USES ONLY ONE ARM ON MOST EXERCISES AND NEVER HAS TO DREAD THE MONSTER POUNDAGE TO GET RESULTS. * EXERCISE ONE IS THE BASE AND FOUNDATION OF MASS FOR BICEPS AND MUST BE DONE FIRST ALWAYS. * 1. FLOOR PULLEY ROW WITH PALMS FACING EACH OTHER, THUMBS TOWARD CEILING HAMMER STYLE, TO TARGET OUTER BICEPS HEAD. * OR TWO ARM MEDIUM GRIP UNDERHAND LAT BAR PULL DOWN * OR WEIGHTED UNDERHAND MEDIUM GRIP CHIN UPS, * 3 TO 5 SETS OF 6 TO 8 REPS. * WORLDS GREATEST INNER UPPER HEAD BICEPS BUILDER - * ONE ARM DUMBBELL PREACHER BENCH CURL, WITH HAND IN STRAIGHT BAR MODE,PALM FACING THE CEILING, 3 SETS OF 6 TO 8 REPS. * WORLDS GREATEST BICEPS PEAKING SYSTEM - ROCKYS STEEPLE BICEPS CURLING SYSTEM * 1. TWO ARM CLOSE GRIP CABLE CURL WITH STRAIGHT BAR, PALM FACING THE CEILING! * OR PREACHER BENCH BICEPS MACHINE CURL, HANDS MUST BE PALMS FACING THE CEILING OR YOU WILL NOT GET BICEPS RESULTS, THE ACTION WILL BE SWITCHED TO YOUR BRACHLIAS WHICH YOU DO NOT WANT, NEVER EVER USE A E-Z BAR FOR ANYTHING IF YOUR GYM ONLY HAS AN E-Z BAR CURLING MACHINE DONT USE IT !!! SELL YOUR E-Z BAR OR GIVE IT AWAY OR THROW IT AWAY, E-Z BAR STOPS BICEPS DEVELOPMENT. GET THAT E-Z BAR OUT OF YOUR GYM OR HOME TO KEEP FROM FORGETTING AND USING IT, BECAUSE E-Z BAR STOPS BICEPS RESULTS.....QUOTE - BILL ROCKY HONEY, CFT CERTIFIED PRO TRAINER WITH 30 YEAR STUDY !!! * 3 SETS OF 10 REPS, AFTER THE THIRD SET NO REST, REDUCE THE WEIGHT AND DO A FORTH SET OF 10 REPS, NO REST, REDUCE THE WEIGHT AND DO A FIFTH SET OF 10 REPS FOR A TRIPLE DROP SET FOR FIVE FULL SETS.. * 2. BICEPS WILL BE PEAKED AND PUMPED TO THE MAXX, FOR YOUR NEW STEEPLE BICEPS....YEAH / ROCKY ____________________________________________ * 4. CHEST - FLAT BENCH (MEDIUM TO CLOSE GRIP WITH ELBOWS FLARED OUT TO THE SIDE TO TRAIN INNER CHEST AND OUTER TRICEPS HEAD) BARBELL OR MACHINE BENCH PRESSES - 4 TO 5 SETS 6 REPS * PARALLEL BAR DIPS OR DIPS (WITH PALMS FACING INWARD LIKE PARALLEL BARS TO TRAIN LOWER CHEST AND REAR TRICEPS HEAD) DIPS BETWEEN CHAIRS. 4 TO 5 SETS OF 6 REPS. * NOW THE CHEST SHREDDER PUMPER, PARALLEL BAR DIPS - BEGIN WITH 7 REPS AT THE BOTTOM, THEN 7 REPS AT THE TOP, THEN 7 FULL REPS TO COMPLETE ROCKYS 21 REP CHEST SHREDDER PUMPER. DO 1 TO 2 SETS OF 21 REPETITIONS. * NOW, BACK TO BENCH PRESSES TO CONTINUE TO PUMP BLOOD PROTEIN INTO YOUR GROWING CHEST MUSCLES. BEGIN WITH 10 REPS, NO REST - REDUCE THE WEIGHT, 10 MORE REPS - REDUCE THE WEIGHT, 10 LAST REPS TO COMPLETE ROCKYS 30 REP CHEST SHREDDER PUMPER. DO 1 TO 2 SETS OF 30 REPETITIONS FOR A FULL BLOWN CHEST - TRICEPS COMBO PUMPER. * THE SCIENCE BEHIND THIS CHEST TRICEPS COMBO IS TO ADD MASS TO THE CHEST AND TRICEPS WITH 2 JOINT EXERCISES! ___________________________________________ * BREAK TIME, SIT DOWN 10 TO 15 MINUTES TO LET YOUR CHEST FEED ON THE BLOOD PROTEIN PUMPED IN !! _____________________________________________ * 5.. SERRATUS - CLOSE GRIP CHIN DOWN ON LAT MACHINE OR FLAT BENCH PULLOVER. 3 SETS 6 REPS, PLUS TRIPLE DROP SET OR 21S PUMP SET !! _____________________________________________ * 6. FOREARMS - ONE ARM HAMMER CURLS - RAISE THUMB UP AT THE TOP OF EACH CURL 3 SETS 6 TO 8 REPS. * ROCKYS CABLE PALM DOWNS FROM THE TRICEPS PRESS DOWN POSITION - THIS IS AN ISOLATION EXERCISE, THAT MUST BE TURNED INTO A MULTI MUSCLE COMPOUND EXERCISE BY BRINGING IN THE OTHER HAND AT THE FORTH REP TO FINISH WITH 6 TO 8 REPS. CHOOSE A WEIGHT THAT YOU CAN ONLY DO 3 MAXX REPS WITH, THEN BRING IN THE OTHER HAND TO DO FORCED REPS TO REACH 6 TO 8 REPS. * ROCKYS 14 REP CABLE PALM DOWNS PUMPER. 2 SETS 14 REPS. _______________________________________________ • DAY 2 - WEDNESDAY - 1. ABDOMINALS CARDIO - 2. BICEPS - 3. HAMSTRINGS - 4. CALVES - 5. THIGHS * 1. ABS CARDIO - SEE MONDAY ROUTIEN ___________________________________________ * 2. BICEPS.- THIS IS THE EXACT ROUTEIN THAT ROCKY USED TO BE CROWNED WORLDS BEST DEVELOPED ARMS BY THE A.A.U. AND GRECIAN ATHLETIC * DO NOT CHANGE ANYTHING, FOLLOW EXACTLY AND YOU WILL EXCEED YOUR WILDEST DREAMS OF BICEPS DEVELOPMENT. * WORLDS GREATEST OUTER HEAD BICEPS BUILDER - * NOTE, USING ONE ARM CUTS THE WIEGHT IN HALF AND IS ROCKYS NO DREAD SYSTEM TO KEEP YOU FROM DREADING THE TOO HEALVY WEIGHTS AND QUITING! * ROCKY ALWAYS USES ONLY ONE ARM ON MOST EXERCISES AND NEVER HAS TO DREAD THE MONSTER POUNDAGE TO GET RESULTS. * EXERCISE ONE IS THE BASE AND FOUNDATION OF MASS FOR BICEPS AND MUST BE DONE FIRST ALWAYS. * 1. FLOOR PULLEY ROW WITH PALMS FACING EACH OTHER, THUMBS TOWARD CEILING LIKE A HAMMER CURL, TO TARGET OUTER BICEPS HEAD. * OR TWO ARM MEDIUM GRIP UNDERHAND LAT BAR PULL DOWN * OR WEIGHTED UNDERHAND MEDIUM GRIP CHIN UPS, * 3 TO 5 SETS OF 6 TO 8 REPS. * WORLDS GREATEST INNER UPPER HEAD BICEPS BUILDER - * ONE ARM DUMBBELL PREACHER BENCH CURL, WITH HAND IN STRAIGHT BAR MODE,PALM FACING THE CEILING, 3 SETS OF 6 TO 8 REPS. * WORLDS GREATEST BICEPS PEAKING SYSTEM - ROCKYS STEEPLE BICEPS CURLING SYSTEM * 1. TWO ARM CABLE CURL WITH HANDS IN STRAIGHT BAR MODE, PALM FACING THE CEILING! * OR PREACHER BENCH BICEPS MACHINE CURL, HANDS MUST BE PALMS FACING THE CEILING OR YOU WILL NOT GET BICEPS RESULTS, THE ACTION WILL BE SWITCHED TO YOUR BRACHLIAS WHICH YOU DO NOT WANT, NEVER EVER USE A E-Z BAR FOR ANYTHING IF YOUR GYM ONLY HAS AN E-Z BAR CURLING MACHINE DONT USE IT !!! SELL YOUR E-Z BAR OR GIVE IT AWAY OR THROW IT AWAY, E-Z BAR STOPS BICEPS DEVELOPMENT. GET THAT E-Z BAR OUT OF YOUR GYM OR HOME TO KEEP FROM FORGETTING AND USING IT, BECAUSE E-Z BAR STOPS BICEPS RESULTS.....QUOTE - BILL ROCKY HONEY, CFT CERTIFIED PRO TRAINER WITH 30 YEAR STUDY !!! * 3 SETS OF 10 REPS, AFTER THE THIRD SET NO REST, REDUCE THE WEIGHT AND DO A FORTH SET OF 10 REPS, NO REST, REDUCE THE WEIGHT AND DO A FIFTH SET OF 10 REPS FOR A TRIPLE DROP SET FOR FIVE FULL SETS.. * 2. BICEPS WILL BE PEAKED AND PUMPED TO THE MAXX, FOR YOUR NEW STEEPLE BICEPS....YEAH / ROCKY ____________________________________________ * 2. HAMSTRINGS - THIGH CURL PLUS 1 TO 2 SETS - 21S PUMP SET _____________________________________________ * 3. CALVES - ONE ARM DUMBBELL ONE FOOT CALF RAISE, YOU MUST USE A HEAVY DUMBBELL OR HEAVY CALF MACHINE WEIGHT AND THEN TO MAKE THIS A TWO MUSCLE COMPOUND EXERCISE, BRING IN THE OTHER FOOT FOR A HELPING REP FROM THE SIXTH REP. - 3 SETS 8 REPS PLUS 21S PUMP SET. ____________________________________________ * 6. QUADS / THIGHS - FRONT SQUATS OR LEG PRESSES 3 SETS 10 REPS AND PUMP WITH THIGH EXTENSION MACHINE 2 SETS 15 TO 20 REPS. _______________________________________________ • DAY 3 - FRIDAY - 1. ABDOMINALS CARDIO - 2. TRICEPS - 3. SHOULDERS - 4. TRAPS - 5. BACK * 1. ABDOMINALS CARDIO - SEE DAY 1. MONDAY _____________________ * 2. TRICEPS - ONE ARM DUMBBELL TRICEPS EXTENSIONS ON A FLAT BENCH. TRICEP MUST BE STRETCHED BY LETTING THE ARM GO DOWN PAST PARRALEL. THIS WILL STRETCH THE CELLS, ALLOWING BLOOD PROTEIN TO FLOW INTO THE TRICEP AND FEED THE TRICEPS MUSCLE! STOP THE DUMBBELL AT 60 DEGREES AND CONTRACT THE TRICEPS. THIS KEEPS THE TENSION ON THE TRICEPS FOR A BETTER SET. * CHOOSE A WEIGHT THAT YOU CAN ONLY DO 3 MAXX REPS WITH AND THEN ON THE FORTH REP, BRING IN THE OTHER HAND FOR FORCED REPS TO REACH 6 TO 8 REPS. 3 SETS 6 TO 8 REPS. * CABLE ROPE PRESS DOWNS TRICEPS 21 REP PUMPER - 7 AT TOP, 7 AT BOTTOW & 7 FULL REPS. 2 SETS 21 REPS. _______________________ * 3, SHOULDERS - NO BARBELL, DUMBBELL OR MACHINE OVERHEAD PRESSES, THESE EXERCISES OVER DEVELOP THE FRONT SHOULDERS AND RUIN BICEPS PEAK !! * ONE ARM DUMBBELL UPRIGHT ROW ONLY !! * YOU ARE GETTING PLENTY OF SHOULDER WORK FROM CHEST AND BACK TRAINING! * OVER DEVELOPIJNG THE SHOULDERS MAKES BICEPS APPEAR SMALLER, ITS ILLUSION AND ALSO RUINS BICEPS PEAK...ROCKY! * THREE SETS 6 REPS AND AFTER THE THIRD SET, NO REST, DROP THE WEIGHT DOWN AND DO A FORTH SET, NO REST, DROP THE WEIGHT AND DO A FIFTH SET FOR A TRIPLE DROP PUMPER. ______________________ * 4. TRAPS - ONE ARM FLOOR PULLEY SHOULDER SHRUGS - 3 SETS 6 TO 8 REPS * TRAPS DROP SET PUMPER - AT THE END OF THIRD SET OF SHRUGS, NO REST, REDUCE THE WEIGHT FOR THE FORTH SET, NO REST, REDUCE THE WEIGHT FOR THE FIFTH SET TO FINISH WITH 5 FULL SETS. _________________________ 5. BACK - 1. LAT PULL DOWN OR WIDE GRIP CHIN UPS TO THE TOP OF THE HEAD, (DO NOT LEAN BACK ON LAT PULL DOWN AS IT COULD SEPARATE YOUR SHOULDER WHEN YOU GO BACK FORWARD, LIGAMENTS WILL TURN LOOSE IF YOU PUT TOO MUCH WEIGHT LEANING BACK AND GO FORWARD. 2. ONE ARM BRACED DUMBBELL ROW, PALM FACING REAR TO TRAIN CENTER BACK. SHRUG THE DUMBBELL, DO NOT DO A FULL ROW, SO YOU CAN USE MAXX WEIGHT AND FULLY CONTRACT CENTER BACK AND HOLD AT TOP OF SHRUG ROW FOR ONE FULL SECOND. 3. FLOOR PULLEY ROW PUMP UP, USE LAT BAR FOR MEDIUM OVERHAND GRIP TO ALSO WORK REAR DELTOIDS (SHOULDERS) 2 SETS 10 REPS PLUS 1 TO 2 SETS OF 21S REPS. * NOTE: FULL DESCRIPTION AND TECHNIQUE OF BICEPS AND TRICEPS EXERCISES CLICK GRECIAN HALL OF FAME BELOW AND SCROLL AND FIND STEPS TO GAIN UP TO 3 INCHES ON ARMS..... ___________________________ Staff / Grecian Hall of Fame Inc.©, Ronnie Carpenter Editor © COPYRIGHT 1971 - 2014 GRECIAN INTERNATIONAL ATHLETIC HALL OF FAME INC. © - DIVISION GRECIAN INTERNATIONAL HEALTH CLUBS © OWNED BY THE MIGHTY GOD KINGDOM WORLDWIDE © - EXECUTIVE OFFICES, CHATTANOOGA, TENNESSEE U.S.A. ALL RIGHTS RESERVED * LINKS TO OUR 7 WEBSITES AT * BILL ROCKY HONEYS MAXIMUM MUSCLE MAGAZINE==> facebook/BillRockyHoneysMaximumMuscleMagazine TYPE MAXIMUM CLICK ROCKYS MAXIMUM IN SEARCH BOX * BILL ROCKY HONEYS SUPERIOR FITNESS MAGAZINE ==> facebook/BillRockyHoneysSuperiorFitnessMagazine * GRECIAN INTERNATIONAL ATHLETIC HALL OF FAME ==> facebook/GRECIANATHLETICHALLOFFAME * GRECIAN INTERNATIONAL ATHLETIC FEDERATION ==> facebook/GrecianInternationalAthleticFederation * BILL ROCKY HONEYS MIGHTY GOD KINGDOM GROUP=> https://facebook/groups/656996810997030/ * BILL ROCKY HONEY ==> https://facebook/williamrocky.honey * THE MIGHTY GOD KINGDOM ==> https://facebook/TheMightyGODKingdom ** ULTIMATE SYSTEM UPDATE DECEMBER 10, 2014 ** ** CLICK LIKE ANY FACEBOOK WEBSITE ABOVE AND RECEIVE FREE ULTIMATE SYSTEM TRAINING ROUTEIN *** ROCKY INVENTS ULTIMATE SCIENCE MUSCLE TRAINING SYSTEM ** ROCKYS FULL BODY - ULTIMATE SCIENCE TRAINING SYSTEM * BY: BILL ROCKY HONEY FREE TRAINER & I.F.B.B. - MR. U.S.A.
Posted on: Thu, 18 Dec 2014 16:43:37 +0000
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