What Is The Best Workout For A Fitness Model? Be Specific. General Workout Guidelines: All the workouts will consist of light weights and supersets. Now when I say light, I dont mean ten pounds. What Im trying to say here is since youll be using supersets and there will only be 30-second breaks between each superset, youll need to cut down the weight so you wont have to sacrifice form because of the heavy weights. In contrast, dont think that if you use ten pounds throughout your entire workout that you will make any progress. The outcome in that case would be muscle atrophy and decrease in strength, SO DONT DO IT! Exercises: Before I go over the exercises, let me mention that this workout is intense. I highly suggest you clear your head of all matters before you hit the gym, and make sure you are mentally focused to train to absolute failure. Believe me, it makes a huge difference in your workout when youre both mentally and physically prepared. Now onto the fun stuff ... Chest/Shoulders: On this day, you will focus on all aspects of both the chest and shoulders. Keep in mind, the most important quality each fitness models physique should possess is good symmetry and shape. For upper chest, you will be performing incline dumbbell bench presses set at a 60 degree angle. The flat dumbbell bench press will be used for mid/lower chest development, and the flat dumbbell fly will be used for outer chest growth. As some of you may already know, the deltoid muscle consists of three heads. You will work each head with one isolation exercise, for a total of three exercises. Front delts will be worked with front dumbbell raises , side delts with side dumbbells raises , and rear delts with bent-over dumbbell raises . Back/Traps: Maintaining that V-Shape look is one of many priorities for all fitness models. For that reason, I made sure I included close-grip lat pull-downs to hit the outer lats, wide-grip lat pulldowns to hit the inner lats and seated cable rows to hit the middle part of the back. Upright rows and dumbbell shrugs will be performed for the traps, and hyperextensions will be performed for the lower back. Legs: No physique would be complete without leg development, and fitness models surely know that. On this training day, you will be performing leg extensions , leg presses , and hack squats for the quadriceps, standing and lying leg curls for the hamstrings, and standing calf raises for the calves. Biceps/Triceps: These two muscle groups are among everyones favorites, and for good reason; they are almost always noticeable. This workout will consist of common exercises, including dumbbell standing , preacher , reverse curls for full bicep development, triceps pushdowns , dumbbell seated extensions , and lying triceps extensions for full triceps development. Abs: People tend to think that the more they train their abs, the smaller their stomach will get and that is completely incorrect. Training abs with dozens of exercises per workout will just make the stomach look bigger, and that could be detrimental to a fitness models physique. For that reason, I only included two exercises that target both parts of the abs. You will begin with crunches to target the upper abs, followed by hanging leg raises to target the lower abs. Cardio: In order maintain maximal conditioning, fitness models need to perform at least 60 minutes of cardio twice per week, on top of the superset workout. I will leave you to choose the cardio that you desire, but I included my personal recommendations. Treadmills and ellipticals are probably the two most popular forms of cardio, and I highly suggest you try them out if you havent done so already. However, if you dislike treadmills and ellipticals, you can engage in any physical activity of your choice as long as you keep your intensity high. Sets/Reps/Rest: As I mentioned earlier, light weights will be used in this workout, so reps will range anywhere from 15-to-20 to assure you fully exhaust your muscles. The only exception to this is abs, and reps should be the 25 range. Sets will be kept down to 3 per exercise, and rest in between each superset/exercise will only be 30 seconds.
Posted on: Tue, 04 Mar 2014 03:02:13 +0000
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