Information on Loughborough
- 4-day upper body blast - men - turn heads as you fill out your shirt with your muscles , exercise your way to weight loss, full body strength workout plan
- 3 ways to get a better chest , 4 top shoulder workout routines, three most basic upper body workout exercises
- 4 shoulder exercises , 4 top shoulder workout routines, 5 dumbbell exercises for different body parts
- 3 super easy dumbbell exercises for women , exercises for your upper body, 4 top shoulder workout routines
- 4 steps to an easy lateral raise , 5 steps in lateral raise exercise to broaden your shoulders, 4 top shoulder workout routines
- 3 exercises for a leaner and stronger back , 5 dumbbell exercises for different body parts, exercises for your upper body
- 7 chest exercises to firm up the pecks , types of bench press, 3 of the best chest exercises with barbells
- 3 tips for massive biceps , exercises for your upper body, 3 steps to do bicep curls for big ripped arms
- can at home fitness workouts be as effective as gym workouts? , no more excuses - at home workouts using dumbbells, 5 dumbbell exercises for different body parts
- 3 great dumbbell exercise - 3 ways to avoid making mistakes , 4 ways to do triceps workout, 5 dumbbell exercises for different body parts
- 5 easy steps to develop triceps , 4 ways to do triceps workout, 3 steps for great looking biceps and triceps
- 3 steps for great looking biceps and triceps , 4 ways to do triceps workout, 4 steps for big ripped arms with bicep curls
- awesome bodybuilding routines for skinny guys , ab workouts, do they work?, supersets exercise routine
- 4 endorsed stints for overall shoulder strength , 4 top shoulder workout routines, 4 effective routines for chest, arms and shoulder strength
- 3 easy exercises for well-defined biceps for men , 3 steps to do bicep curls for big ripped arms, 5 popular arm toning workout routines
- 5 free weight resistance training routines , 5 popular arm toning workout routines, 6 all around exercise choices
- 4 breast firming workout routines , 3 arm workout routines for women, 3 ways to get a better chest
- downtime exercises - strengthen muscles while working around the house , stuck in the middle again, work in the negative
- back exercises are important , three most basic upper body workout exercises, 3 exercises for a leaner and stronger back
- bicep curl , lat pulldown, how to squat
Cannonball Delts
Cannonball DeltsBy Morris Mendez
Shoulder day is one of my favorite days to workout and I take shoulder training very seriously. If you want an impressive physique you can train chest, arms and back all you want however it is your shoulders that will tie everything together. What other muscle will make you look as good from any direction - side deltoids will give you width, front deltoids tie in with your chest and rear deltoids tie in with your back giving you thickness and width on your frame.
First thing you want to do is properly warm-up and doing that I like to grab a small weight plate like a 10lb and I warm up my rotator cuffs - by extending your elbow out to the side parallel I hold the plate and just move my forearm straight out in front of me for a light 10 reps for 2 sets each arm - then I hold the 10lb plate and keep my elbow right into the side of my body and just move my forearm from right to left back and forth for 10 reps two sets each side.
After a good warm-up I start with the mass builder exercise the shoulder press. I do one of two different presses - the first would be a front press on the smith machine seated. I start with one 45lb plate on each side and go from my chin to full extension for 12 repetitions. Then the second set I add another 45lb plate to each side for a set of 10 reps, 3rd set I add 25lb plate to each side for 10 reps and the last set I do 3 plates each side and complete 8 reps.
Every other workout I mix up the press with seated dumbbell presses. I start my first set with 80lb dumbbells for 12 reps. The second set I go to 90lb dumbbells for 10 reps, the 3rd set I do 95lb dumbbells for 10 reps and the 4th set I do 100lb dumbbells for 8 reps.
Presses are great and they hit the shoulders completely and are the mass builder however they don't really pump me up and make me really feel jacked in the gym - it takes the lateral raises to get the blood flowing.
Next exercise is front raises and I have 2 ways of doing this exercise too and I'll start with the first and that would be dumbbell front raises - I like to start with holding 25lb dumbbells and doing both arms raised from my side of my body and directly out in front of me for 12 slow reps. Second set I grab the 30lb dumbbells and do another 12 slow reps, third set I go up to the 40lb dumbbells and do them one at a time 12 reps with each arm alternating each arm. Last set is 45lb dumbbells one at a time each arm burning it out with another 12 reps. It is very important not to sway your body or get momentum rocking the weights make sure you slow down and let the muscle work so I like to do these seated. .
I also like to do front raises with a small barbell with the same weights and repetitions except when I do this I stand with my back to a wall for support. Again, no momentum or swaying - let the muscle do the work.
Are you ready to look big then you have to hit the side lateral raises. Side laterals can be preformed with either dumbbells or a low cableyou can do two arms raised out lateral from the sides of your body from a standing position and I prefer to do this exercise one arm at a time. The majority of the time I use the low cable and I stand with tension from the weight stack at the lower start position with 30lbs on the stack and I raise my arm directly out to my side and back down with the cable very close to the front of my body and my arm stops at the front of my thigh and back up with continuous tension on the pulley. Alternating arms I perform 4 sets 30lbs for 12 reps, 40lbs for 12 reps, 50lbs for 10 reps, and 60lbs for 8 reps.
Bangin' shoulders take rear delts and I stand inside the cable crossover machine and with each hand holding the bottom pulley handle (right hand holding left pulley handle and left hand holding right pulley handle) I bend over with bent knees and look straight ahead with any good fortune into a mirror to watch my form. You raise each arm straight out to the side of your body while leaning forward to do this which is called Rear Delt Cable Crossovers. This has to be a slowly performed exercise with no body momentum with a very slight bend at the elbow go out to the side of your body with each pulley handle squeezing your rear delts a the top of the movement keep never-ending tension on the muscle. Do 3 sets of 12 reps and I use 30lbs each arm first set, 40lbs second set, 45lbs third set.
Last exercise of the workout and my shoulders are boomin' I like to do upright rows. On my upright rows I prefer to use a barbell and a close grip. The grip I use is measured by sticking out my thumbs and touching them together so it is about 6 inches each grip on the barbell. Standing up I have two 25lb plates on the 45lb barbell and I have the barbell in front of my body below my waist and I lift the bar up the front of my body extending my elbows out to the side bringing the barbell up close to my chin for the first set of 12 reps. Second set I add a 10lbs each side for 10 reps and the last set is 45lbs each side for 8-10 reps.
Workout
Shoulder Press - 4 sets - reps 12, 10, 10, 8 Front Raises - 4 sets - reps 12, 12, 12, 12 Lateral Raises - 4 sets - reps 12, 12, 10, 8 Rear Delt Cable Crossovers 3 sets - reps 12, 12, 12 Up Right Rows 3 sets - reps 12, 10, 8
Morris "Mo" Mendez is a world famous all natural pro bodybuilder that gained so much muscle mass, certain competition won't let him on stage even though he passed the drug test. Discover his secrets described in his Maximum Muscle Mass Program.
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,Home Exercise - A Full Body Routine
Home Exercise - A Full Body RoutineBy Dave Tupniak
Time is becoming increasingly tight in our busy schedules and this usually means that the excuses or reasons start on why we can't make it to the gym. With this in mind I wanted to be able to give people a simple workout plan that they would be able to do at home in under an hour. I have designed this workout with several principals in mind. The first, is targeting the bodies major muscle groups including the legs, arms, chest, back, shoulders, and abs. The second is that this workout has been developed around the principle of circuit training. This will make the most efficient use of work out time and allow for an all-in-one weight lifting and aerobic exercise program. The third is that this program can be utilized by beginners to the advanced. The weight and intensity just need to be increased in order to make this a more strenuous and taxing workout. I have also designed this program with the idea that the exerciser is familiar with the basic moves of strength training.
Precaution: Please consult a doctor before beginning any workout or fitness routine especially if you have any illnesses or injuries or any other condition that may provide discomfort while exercising
In order to complete this exercise routine, the user will need to have some basic exercise equipment including a barbell, dumbbells of various weight, a weight bench, and exercise ball, and an exercise or workout mat. Thera bands may be substituted for the dumbbells.
Throughout the workout I need you to keep in mind that you are to move from exercise to exercise without taking any breaks. We are trying to get the heart rate up to at least 65% of the age predicted max heart rate for fat or adipose tissue burning effect with an eventual goal for the advanced fitness individuals reaching 85% of the age predicted max heart rate. You can calculate your predicted max heart rate by using the following calculation: 220-(age) = Age Predicted Maximum Heart Rate.
The How To
Warm up with 5-10 minutes of cardio. This can be done by running on the spot or for a lower impact warm up try doing alternating knee raises or alternating leg kicks. Do 2-3 sets of each exercise doing 12-15 reps of each exercise.
Start with Squats. You can either place a barbell on the upper shoulders/back area, hold dumbbells in either hand. Bend the knees and lower into a squat. To do this exercise properly, drop your tailbone down to the floor and do not let your knees come over your toes. You also don't want to bend your knees past 90 degrees.
In between the sets of Squats, do lateral shoulderraises. Hold lighter dumbbells in each hand down by your side. Bend your arms slightly, and slowly raise the weights to shoulder level. Lower the weight back down to your side and repeat.
The next set of exercises will consist of alternating between the bench press and bicep curls. For the bench press, lie down on a bench or floor. Hold a medium-heavy barbell directly over the chest. Lower the bar down to your chest until your elbows reach 90 degrees. Press the weight back up to complete one rep. Alternatively, you could use dumbbells to vary the routine. In between sets of Bench Press do dumbbell bicep curls. Stand holding the dumbbells to your side. Raise the barbells by bending your elbows however do not move your arms at the shoulder. Also, do not swing or lean back. This should be a controlled movement counting 2 seconds to the top and 2 seconds to the bottom.
From here you will move to alternating between 3 exercises consisting of barbell dead lifts for your glutes, barbell row for your back, hamstrings, and lower back, and dumbbell tricep kickbacks. Start this set of exercise by holding a heavy weight barbell with hands and feet shoulder width apart. Hold the weights in front of your thighs. bend at the hips and lower the weights to the floor maintaining a bend in the knees, keeping your back flat and shoulders back. Return to the start position to complete a rep. After completing 12-15 reps of this exercise, move directly to the barbell row. Holding the same weight bend forward at the hips to a 45 degree angle. Squeeze the back to pull the weight towards the belly. Lower and repeat. After you complete your set of this exercise, grab the some lighter weight dumbbells, bend forward with elbows bent. Straighten the elbows to work the triceps.
Finish the workout routine with some core work. Alternate between the ball crunch and back extension exercises. For the ball crunch, lie down with the exercise ball under the lower/mid back. Squeeze the abs to lift the shoulders of the ball. Concentrate on driving your navel down to the ball. Lower and repeat. After completing 15-20 reps, move quickly to the back extension. Lie face down on a mat and squeeze the lower back to lift your chest just a few inches from the floor. Lower and repeat.
That completes with workout.
Dave Tupniak http://www.theexerciseden.com
,4-Day Upper Body Blast - Men - Turn Heads As You Fill Out Your Shirt With Your Muscles
4-Day Upper Body Blast - Men - Turn Heads As You Fill Out Your Shirt With Your MusclesBy
When I was training for bodybuilding, working out twice a day and six days a week was business as usual. Now that I'm a missionary in Africa and don't have all the time to commit to the weight room as I did before, I need to focus on what's important. There's no room for wasting time.
So what is important? I'm a married man who likes to look good in what he wears. Being on the endomorphic side of the spectrum, my lower body doesn't need to grow any more - it's got enough size. So that leaves me with the upper body. I'm not going to be walking around topless in public any time soon, so I don't need that chiseled chest or six-pack abs look, either. What I do need is to fill out my shirts and sweaters in all of the right places: chest, shoulders, arms, and upper back.
With that said, here is the workout that I've adapted to fit my busy lifestyle and yet still produce great results.
This is a four-day workout, focusing on one body-part per day, ending with a rest day. Each workout shouldn't last more than 15-20 minutes.
First, start with a warm-up of some kind of cardiovascular activity (jogging, jump rope, etc) for 5-10 minutes, per ACSM recommendations. Then you will perform 4-6 sets in order to flood your muscle with blood and really work it out.
Chest Day: Start with light weights on the bench press for 12-15 reps. Immediately follow this set with light weight dumbbell fly's for 12-15 reps. Add more weight to your second set. Add more weight to your third set. You should complete 4-6 sets in all, depending on how you feel or how hard you want to push it. After your first two sets of 12-15 reps, your rep target should be 6-10. Cool down with some stretches.
Biceps Day: Start with light weights on the barbell straight bar for some reverse curls for 12-15 reps. Immediately after each set you should lie on an incline bench and do regular palm-up curls with dumbbells. Increase your weight for a second set of reverse curls for 12-15 reps and incline bench dumbbell curls. Your final sets should target 6-10 reps of regular palm-up curls, each set followed by incline bench dumbbell curls for 6-10 reps, too. Cool down with some stretching.
Triceps Day: Start by lying on your back and performing some triceps extensions with light weights for 12-15 reps (commonly known as "skullies"). Immediately follow this first set by kneeling on your bench and performing triceps kick-backs, where you extend the weight up behind you, with your back parallel to the floor. Add more weight for your second set of skullies and triceps kick-backs. Your final sets should target 6-10 reps of heavier weights, completing a total of 4-6 sets. Cool down with some stretching.
Shoulder Day: Start with the seated or standing barbell shoulder press (i.e. military press) with light weights for 12-15 reps. Immediately follow this with slightly bent-over dumbbell lateral raises for 12-15 reps. Increase your weight for the second set for 12-15 reps. Your final sets should target 6-10 reps of heavier weights, completing a total of 4-6 sets. Cool down with some stretching.
The goal of each workout is to completely flood each muscle group with a lot of blood and tear down as much muscle fiber as you can (for greater future muscle repair and growth). This extreme focus on one muscle group at a time has helped me maintain the upper body musculature that I desire. I hope you motivate yourself enough to stick with this quick and simple workout of upper body super-sets (back-to-back differing exercises on the same muscle). Thank you!
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