Wednesday 27 December 2023
Tuesday 26 December 2023
Monday 25 December 2023
Biceps (Superset)
Sure, here's a brief script and main points for a standing biceps super set workout:
"Ready to pump up those biceps? Try this intense standing biceps super set! 💪🔥 Target those arm muscles and feel the burn with these back-to-back exercises.
Let's dive in! 👇 #FitnessGoals #BicepsWorkout #SuperSets"
Main Points:
- Standing Biceps Super Set: Perform two exercises back-to-back without rest.
- Exercise 1: Standing Barbell Curls:
- Hold a barbell with an underhand grip, arms fully extended.
- Curl the barbell toward your chest while keeping elbows stable.
- Aim for 10-12 reps.
- Exercise 2: Standing Hammer Curls:
- Hold dumbbells with a neutral grip (palms facing in).
- Curl the dumbbells while keeping palms facing each other.
- Aim for 10-12 reps.
- Repeat the Super Set: Complete 3-4 sets with minimal rest between exercises.
- Maintain Form: Focus on controlled movements and proper form throughout to maximize biceps engagement.
- Rest Between Sets: Take a 1-2 minute rest between sets to recover before the next round.
This script and main points highlight a challenging standing biceps super set workout aimed at engaging and strengthening the biceps effectively. Adjust the reps and sets according to your fitness level and preferences.
Monday 13 March 2023
Chest cable fly's
Your workouts and training, like most parts of your life, should be based upon balance. Between hard training sessions and recovery days, upper body and lower body split, strength, and cardio, the path to a healthy, functional body are found by achieving some sort of equilibrium. That's especially true when it comes to the approach lots of guys make when they determine which muscles to target in their workouts. For many, their main aim is to build up their anteriorly positioned muscles—those on the front of your body, a.k.a. mirror muscles, like the chest, shoulders, biceps, and abs—while neglecting the muscles that aren't as immediately prominent on the posterior (back) side of their bodies. Key among those: the lats (scientific name: latissimus dorsi), the wide, fan-shaped muscle that makes up a large portion of your back.
When guys focus on their front, one of the most common goals is to develop a V-taper, a body type that starts broad at the shoulders and chest and narrows down to the chiseled abs and narrow waist. But if they only fixate on what's in front of them, they'll never achieve the physique they want—the key to the V-taper is the balance brought by a strong, broad back, with well-developed lats. Press, curl, and plank all you want. Your workout will be missing a key component without some dedicated lat action.
The key, then, is finding the best exercises to keep your lat workouts engaging so you don't succumb to the temptation to skip out on the muscle group. Here's how to stay on track to building up a big back. Make sure you’re hitting two or three of these moves at least once a week to round out your physique.
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Tuesday 3 January 2023
chect workout in Gym
There's no time for lollygagging. Great results don't come to those who wait; they come to those who work. Hit these five simple-but-brutally effective moves and build a chiseled chest!
1. Barbell Bench Press
Barbell Bench Press
3 sets of 20, 15, 10 reps
When it comes to chest day, the barbell bench press is a perennial favorite. "It's the ultimate muscle-builder," He likes to grasp the bar with a wide grip and use the first set of 20 reps as a warm-up set. Add more weight as you move through to the final set, in which you perform only 10 reps but with a load heavy enough to truly test your mettle.
Tip: "You're not just counting reps here. You've got to push yourself and really fatigue the muscle."
2. Incline Dumbbell Press
Incline Dumbbell Press
2 sets of 10-12 reps to failure
The benefit of the incline bench's angle is its ability to emphasize the upper chest, carving out that more rounded look in your pecs. Grab a challenging weight and bang out the first 10-12 reps of the first set. For the second set, keep the same weight but bring your muscles to failure. Make sure that your elbows never drop past your shoulders as you perform each rep, and squeeze the pecs throughout.
Grage Tip: "Go for quality reps. This isn't about slinging weight. This isn't about your ego. This is about building your physique."
3. Flat Dumbbell Fly
Flat Dumbbell Fly
2 sets of 15 reps to failure
The fly helps recruit a greater amount of muscle fibers across your chest than some pressing exercises and improves the "mind-muscle connection" in more novice lifters, allowing them to engage the chest muscles more in other exercises.
Knock out two sets of the flat fly. The first set has a stopping point of 10-12 reps, but the second set should take you to muscle failure again. According to James, you should "emphasize going really deep on these, getting that stretch. Really feel that at the bottom of it and squeeze it all the way to the top. Don't worry about clanking the weights together."
Grage Tip: "Keep them slow and keep them controlled."
4. Bar Dip
Bar Dip
3 sets to failure
Next up is a fairly underrated and forgotten exercise. Grage's version of the bar dip focuses on the lower portion of the motion to really hammer and isolate the chest.
Start with as wide of a grip as you can. Drop as low as you can and heave yourself only halfway up while kicking your feet back and keeping your body forward as much as possible. Crush every set all the way to failure.
Grage Tip: "I don't add any weight on here. I just concentrate on form."
5. Push-Up
Push-Up
100 reps
Push-ups: the one bodyweight chest exercise to rule them all.
Using this set as a pretty red ribbon to complete the whole pain package, James cranks out 100 reps total in as few sets as possible. Do as many as you can and rest briefly, if needed, and then continue riding the gain train.
Tip: Note that James is a badass and does push-ups on his knuckles—no big deal. "Do them in whatever fashion you choose, so long as you complete the 100 reps and really burn the muscle out," he says. "This will give you that blood flow and extra pump."
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Wednesday 28 April 2021
Best Shoulder Exercises for Men
1. Barbell Overhead Press
Set the bar up in a squat rack or cage, and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.
Set the bar up in a squat rack or cage, and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.
2. Standing Dumbbell Fly
Hold a dumbbell in each hand by your sides. Without shrugging, use your upper body to swing the weights up a few inches. Your arms and torso will form an upside-down V shape. Think of it as a lateral raise with momentum but without full range of motion.
Hold a dumbbell in each hand by your sides. Without shrugging, use your upper body to swing the weights up a few inches. Your arms and torso will form an upside-down V shape. Think of it as a lateral raise with momentum but without full range of motion.
3. Face Pull
Attach a rope handle to the top pulley of a cable station. Grasp an end in each hand with palms facing each other. Step back to place tension on the cable. Pull the handles to your forehead so your palms face your ears and your upper back is fully contracted.
Attach a rope handle to the top pulley of a cable station. Grasp an end in each hand with palms facing each other. Step back to place tension on the cable. Pull the handles to your forehead so your palms face your ears and your upper back is fully contracted.
4. High Pull
Grasp the bar with hands about double shoulder width and hold it in front of your thighs. Bend your knees and hips so the bar hangs just above your knees. Explosively extend your hips as if jumping and pull the bar up to shoulder level with elbows wide apart, as in an upright row.
Grasp the bar with hands about double shoulder width and hold it in front of your thighs. Bend your knees and hips so the bar hangs just above your knees. Explosively extend your hips as if jumping and pull the bar up to shoulder level with elbows wide apart, as in an upright row.
5. Seated Dumbbell Clean
Hold a dumbbell in each hand and sit on the edge of a bench. Keeping your lower back flat, lean forward. Explosively straighten your body and shrug the weights so your arms rise. Allow the momentum to flip your wrists so you catch the weights at shoulder level.
Hold a dumbbell in each hand and sit on the edge of a bench. Keeping your lower back flat, lean forward. Explosively straighten your body and shrug the weights so your arms rise. Allow the momentum to flip your wrists so you catch the weights at shoulder level.
6. Trap Raise
Set a bench to a low incline and lie chest-down with a dumbbell in each hand and your palms facing. Retract your shoulder blades, then raise the weights straight out so your arms are parallel to the floor.
Set a bench to a low incline and lie chest-down with a dumbbell in each hand and your palms facing. Retract your shoulder blades, then raise the weights straight out so your arms are parallel to the floor.
7. Clean and Press
Stand with feet shoulder width. Keeping your lower back arched, bend your hips back to lower your torso and grasp the bar with hands shoulder width. Extend your hips to lift the bar off the floor. When it gets past your knees, jump and shrug the bar so that momentum raises it and you catch it at shoulder level. Brace your abs and stand tall. Press the bar straight overhead.
Stand with feet shoulder width. Keeping your lower back arched, bend your hips back to lower your torso and grasp the bar with hands shoulder width. Extend your hips to lift the bar off the floor. When it gets past your knees, jump and shrug the bar so that momentum raises it and you catch it at shoulder level. Brace your abs and stand tall. Press the bar straight overhead.
8. Snatch-Grip High Pull
Set up as you did for the clean and press, but grasp the bar with hands double shoulder width. Explode the bar upward until it’s at chest level and your upper arms are parallel to the floor. Try to push your chest out as you lift the bar and contract your upper back completely.
Set up as you did for the clean and press, but grasp the bar with hands double shoulder width. Explode the bar upward until it’s at chest level and your upper arms are parallel to the floor. Try to push your chest out as you lift the bar and contract your upper back completely.
9. Band Lateral Raise
Step on the free end of each band with the opposite foot so the bands form an X in front of your body. Raise your arms 90 degrees out to the sides until your upper arms are parallel to the floor.
Step on the free end of each band with the opposite foot so the bands form an X in front of your body. Raise your arms 90 degrees out to the sides until your upper arms are parallel to the floor.
10. Band Front Raise
Stand on bands and hold the opposite ends. Raise your arms in front of your body to shoulder height.
Stand on bands and hold the opposite ends. Raise your arms in front of your body to shoulder height.
11. Band Bent-Over Lateral Raise
Stand on the end of one band with your right foot and hold it with your left hand. Do the opposite with another band so that the bands cross each other. Bend your hips back until your torso is almost parallel to the floor. The bands should be taut in this starting position. Squeeze your shoulder blades together and raise your arms out to your sides.
Stand on the end of one band with your right foot and hold it with your left hand. Do the opposite with another band so that the bands cross each other. Bend your hips back until your torso is almost parallel to the floor. The bands should be taut in this starting position. Squeeze your shoulder blades together and raise your arms out to your sides.
12. Band W Raise
Attach bands to a sturdy object at shoulder level and hold the opposite ends in each hand. Stand back to put tension on the bands. Squeeze your shoulder blades together and row the bands to your shoulders with elbows flared out so your upper arms make a W shape. Hold for two seconds.
Attach bands to a sturdy object at shoulder level and hold the opposite ends in each hand. Stand back to put tension on the bands. Squeeze your shoulder blades together and row the bands to your shoulders with elbows flared out so your upper arms make a W shape. Hold for two seconds.
13. Suspension Trainer Pike Pushup
Attach the suspension trainer to a sturdy object overhead, and lower the foot cradles to about knee height (you want your body to be in a straight line when you rest your feet in them). Get into a pushup position with your feet in the cradles and hands placed shoulder width on the floor. Keeping your abs braced, lower your body until your chest is just above the floor, and then push back up. Now bend your hips and raise them into the air until your torso is vertical. Straighten your body again. That’s one rep.
Attach the suspension trainer to a sturdy object overhead, and lower the foot cradles to about knee height (you want your body to be in a straight line when you rest your feet in them). Get into a pushup position with your feet in the cradles and hands placed shoulder width on the floor. Keeping your abs braced, lower your body until your chest is just above the floor, and then push back up. Now bend your hips and raise them into the air until your torso is vertical. Straighten your body again. That’s one rep.
14. Suspension Trainer Y-Raise
Grasp the handles and stand with feet about shoulder width. Lean back 45–60 degrees, so your body is supported by the suspension trainer, and brace your abs. Raise your arms up and out into a Y shape with palms facing forward. Your body will become more vertical, but don’t allow your shoulders to lose tension at the top of the movement. Your weight will shift from the back foot to the front foot.
Grasp the handles and stand with feet about shoulder width. Lean back 45–60 degrees, so your body is supported by the suspension trainer, and brace your abs. Raise your arms up and out into a Y shape with palms facing forward. Your body will become more vertical, but don’t allow your shoulders to lose tension at the top of the movement. Your weight will shift from the back foot to the front foot.
15. Suspension Trainer Rear-Delt Raise
Shorten the length of the handles, but stand as you did for the Y raise. Open your arms out to your sides with palms facing in until your shoulder blades are squeezed together. Allow a little bend in your elbows.
Shorten the length of the handles, but stand as you did for the Y raise. Open your arms out to your sides with palms facing in until your shoulder blades are squeezed together. Allow a little bend in your elbows.
16. Hindu Pushup
Get into pushup position. Push your hands into the floor to drive your weight back so your hips rise into the air. Your back should be straight and your head behind your hands. Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor. Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor. That’s one rep.
Get into pushup position. Push your hands into the floor to drive your weight back so your hips rise into the air. Your back should be straight and your head behind your hands. Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor. Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor. That’s one rep.
17. Pike Press
Get into a pushup position and push your hips back so your torso is nearly vertical. Your hands, arms, and head should be in a straight line. Lower your body until your head nearly touches the floor between your hands and then press back up.
Get into a pushup position and push your hips back so your torso is nearly vertical. Your hands, arms, and head should be in a straight line. Lower your body until your head nearly touches the floor between your hands and then press back up.
18. Dip
Rest the palms of your hands on a bench or chair, and, if available, place your heels on another elevated object in front of you so your legs are suspended. Lower your body until your upper arms are parallel to the floor.
Rest the palms of your hands on a bench or chair, and, if available, place your heels on another elevated object in front of you so your legs are suspended. Lower your body until your upper arms are parallel to the floor.
19. Lateral Plank Walk
Get into a pushup position and simultaneously move your left hand over your right while your right leg steps out wide. Now bring the right hand out and walk your left foot into a normal pushup footing. That’s one shuffle. Continue “walking” for 10 shuffles and then walk in the opposite direction to get back to the starting position. Keep your core braced and your hips level at all times.
Get into a pushup position and simultaneously move your left hand over your right while your right leg steps out wide. Now bring the right hand out and walk your left foot into a normal pushup footing. That’s one shuffle. Continue “walking” for 10 shuffles and then walk in the opposite direction to get back to the starting position. Keep your core braced and your hips level at all times.
20. Dumbbell Neutral Grip Overhead Press
Hold a dumbbell in each hand at shoulder level with palms facing each other and elbows pointing forward. Brace your core and press the weights straight overhead. At the top, shrug your shoulders and hold for a second.
Hold a dumbbell in each hand at shoulder level with palms facing each other and elbows pointing forward. Brace your core and press the weights straight overhead. At the top, shrug your shoulders and hold for a second.
21. Dumbbell Raise Complex
Hold dumbbells at your sides with palms facing you. Raise the weights up in front of you to shoulder level with thumbs pointing up. Complete 12–15 reps and then raise the weights out to your sides 90 degrees (bend your elbows a bit as you lift). Complete your reps and then switch to a lighter pair of dumbbells. Raise them out to your sides and up to ear level with straight arms and thumbs pointing up. Hold this position for 30 seconds. Squeeze your glutes to help support you.
Hold dumbbells at your sides with palms facing you. Raise the weights up in front of you to shoulder level with thumbs pointing up. Complete 12–15 reps and then raise the weights out to your sides 90 degrees (bend your elbows a bit as you lift). Complete your reps and then switch to a lighter pair of dumbbells. Raise them out to your sides and up to ear level with straight arms and thumbs pointing up. Hold this position for 30 seconds. Squeeze your glutes to help support you.
22. Snatch-Grip Low Pull
Set up as you did for the high pull, but when you jump, perform an explosive shrug and bend your elbows to pull the bar into your belly. Do not continue to lift the bar up to chest level.
Set up as you did for the high pull, but when you jump, perform an explosive shrug and bend your elbows to pull the bar into your belly. Do not continue to lift the bar up to chest level.
23. Snatch-Grip Shrug Pull
This is done the same as the low-pull, but keep your elbows straight and perform an explosive shrug once the bar passes your knees.
This is done the same as the low-pull, but keep your elbows straight and perform an explosive shrug once the bar passes your knees.
24. Rack Deadlift
Set up the bar on some mats, boxes, or the safety rods of a power rack so that it rests just below your knees. Stand with feet hip-width and, keeping your lower back in its natural arch, bend your hips back and grasp the bar just outside your knees. Pulling the bar into your body tightly, extend your hips and stand up.
Set up the bar on some mats, boxes, or the safety rods of a power rack so that it rests just below your knees. Stand with feet hip-width and, keeping your lower back in its natural arch, bend your hips back and grasp the bar just outside your knees. Pulling the bar into your body tightly, extend your hips and stand up.
25. Farmer's Walk
Pick up the heaviest set of dumbbells you can handle and walk. Squeeze the handles hard and walk with your chest out and shoulders back. If you don’t have the space to walk in a straight line, walk in a figure-eight pattern.
Pick up the heaviest set of dumbbells you can handle and walk. Squeeze the handles hard and walk with your chest out and shoulders back. If you don’t have the space to walk in a straight line, walk in a figure-eight pattern.
26. Dumbbell Deadlift/Shrug Combo
Hold dumbbells at your sides and stand with feet shoulder width. Bend your hips back to squat down until the weights are knee level. Now explode upward and shrug hard at the top. Reset your feet before beginning the next rep.
Hold dumbbells at your sides and stand with feet shoulder width. Bend your hips back to squat down until the weights are knee level. Now explode upward and shrug hard at the top. Reset your feet before beginning the next rep.
27. Dumbbell Bent-Over Lateral Raise
Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend your hips back until your torso is about parallel to the floor. Allow your arms to hang. Now squeeze your shoulder blades together and raise your arms out 90 degrees, with thumbs pointing up, until your upper arms are parallel to the floor.
Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend your hips back until your torso is about parallel to the floor. Allow your arms to hang. Now squeeze your shoulder blades together and raise your arms out 90 degrees, with thumbs pointing up, until your upper arms are parallel to the floor.
28. Incline Bench Press
Set an adjustable bench to a 30- to a 45-degree angle and lie back on it. Grasp the bar just outside shoulder width, arch your back, and pull it off the rack. Lower the bar to the upper part of your chest and then drive your feet into the floor as you press it back up.
Set an adjustable bench to a 30- to a 45-degree angle and lie back on it. Grasp the bar just outside shoulder width, arch your back, and pull it off the rack. Lower the bar to the upper part of your chest and then drive your feet into the floor as you press it back up.
29. Machine Shoulder Press
Adjust the seat of a shoulder press machine so that the handles are at shoulder level. If you have shoulder problems, and if your machine allows it, grasp the handles so your palms face each other. Otherwise, grasp them with palms facing forward as normal. Make sure your elbows track in a normal pressing path as you press the handles overhead.
Adjust the seat of a shoulder press machine so that the handles are at shoulder level. If you have shoulder problems, and if your machine allows it, grasp the handles so your palms face each other. Otherwise, grasp them with palms facing forward as normal. Make sure your elbows track in a normal pressing path as you press the handles overhead.
30. Bent-Over Reverse Flye
Set up as you did for the neutral-grip row but with lighter dumbbells. Raise your arms out to your sides 90 degrees, squeezing your shoulder blades together at the top for a second. Complete your set and then rest until the end of three minutes, when your timer goes off.
Set up as you did for the neutral-grip row but with lighter dumbbells. Raise your arms out to your sides 90 degrees, squeezing your shoulder blades together at the top for a second. Complete your set and then rest until the end of three minutes, when your timer goes off.
