keep scrolling sowards, may take awhile Chest/Triceps/Back/Biceps/Forearms -- Advanced Principles -- *Priority Principle, Iso-Tension Stretching* 35 second rest between each set 60 second rest between each exercise 2 minute rest between each muscle group Chest*Priority Outer Chest* Wide-Angle Dumbbell Bench Press (outer chest) 3 sets – a weight you can do 8-10 reps with *use a somewhat lighter weight here for your first set until you get used to the movement, it’s quite awkward. Your arm positioning at the top should resemble a V, which means you will basically be holding the weight in (keeping it from falling to the side similar to a fly movement) while pressing it* Dumbbell Fly (imagine there is a wall extending upward from your shoulders, do not allow the weight to go past this point) (outer chest) 3 sets – a weight you can do 8-10 reps with Incline Dumbbell Fly (same principle here, invisible wall at your shoulders, do not pass with the weight) (outer and upper chest) 2 sets – a weight you can do 8-10 reps with Incline Dumbbell Bench Press (upper chest) 2 sets – a weight you can do 8-10 reps with Flat Dumbbell Bench Press (middle chest) 2 sets – a weight you can do 8-10 reps with Decline Push Ups (lower chest) 2 sets – 15 reps minimum per set. If you can’t hit 15 use rest/pause training until you do Straight-Arm Dumbbell Pullovers (serratus) 1 set – a weight you can do 15 reps with Triceps*Priority Upper Head* Close-Grip Bench Press (neutral hand position *palms facing each other* , keep your elbows tucked tight and only bring the weight down until your elbows are in line with your ribs) (upper head) 3 sets – a weight you can do 8-10 reps with Two-Hand Seated Overhead Tricep Dumbbell Extension (upper head) 3 sets – a weight you can do 8-10 reps with Kickbacks (upper head) 2 sets – a weight you can do 8-10 reps with Supinated Dumbbell Skullcrusher (picture a standard skullcrusher movement only turn your wrist so your palms are facing down as if to grab your own ear at the bottom of the movement) (upper head) 2 sets – a weight you can do 8-10 reps with Dumbbell Skullcrusher (lower head) 2 sets – a weight you can do 8-10 reps with Back*Priority Upper Lats* Neutral Grip Bent-Over Dumbbell Row (bend over slightly less than normal, roughly a 45 degree angle) (upper lats) 5 sets –a weight you can do 8-10 reps with Pronated One-Arm Dumbbell Row (upper lats) 5 sets – a weight you can do 8-10 reps with Single Dumbbell Bent-Over Row (both hands grasping the same dumbbell, wider than normal leg position, and bring the weight to your solar plexus*the middle of your lower chest where it meets the abdomen*) 3 sets – a weight you can do 8-10 reps with Bent-Arm Dumbbell Pullover (lower lats) 2 sets – a weight you can do 8-10 reps with Biceps*Priority Inner Bicep* Dumbbell Hammer Curls (inner bicep) 5 sets – a weight you can do 8-10 reps with Narrow Grip Dumbbell Curls (outer bicep) 3 sets – a weight you can do 8-10 reps with Incline Curls (bicep length) 2 sets – a weight you can do 8-10 reps with Standard Dumbbell Curls (twisting the wrist at the top) (bicep height) 2 sets – a weight you can do 8-10 reps with Forearms*Priority Inner Forearm* Dumbbell Wrist Curls (inner forearm) 6 sets – a weight you can do 8-10 reps with *go heavy* Behind the Back Dumbbell Wrist Curls (inner forearm) 2 sets – a weight you can do 8-10 reps with *go heavy* Reverse Dumbbell Wrist Curls (outer forearm) 2 sets – a weight you can do 15-25 reps with Reverse Curls (upper forearm/brachials) 2 sets – a weight you can do 8-10 reps with
Posted on: Wed, 06 Nov 2013 15:16:50 +0000
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