Killer Home Arm Workout (biceps, triceps)
Here is a killer arm workout you can do at home with just a set of dumbbells to help get those huge guns, I’m sore for days after doing this workout. This is an arm workout for the advanced bodybuilder, if you are new to bodybuilding please check my website for a more appropriate workout. There are six exercises, three for biceps and three for triceps. The entire workout takes 45 minutes and there is very little down time. Make sure you have done warm-up sets for both biceps and triceps before starting this workout because we start in with really heavy weights and you don’t want to get injured. Intensity and focus are really important when you do this workout. Don’t hold back anything, treat every set as if it were your last. I know I sound stupid with all my grunting and groaning but when I give it 110%, I can’t help it. In this workout we do one exercise for biceps then without rest do the opposing triceps muscle. Here is the workout: Biceps: dumbbell curl using forced negatives Triceps: skull crushers Rest 60-90s while preparing dumbbells for next exercises Biceps: Twenty-ones with barbell Triceps: narrow grip bench press Rest 60-90s while preparing dumbbells for next exercises Biceps: reverse grip barbell curls Triceps: dumbbell kick backs Repeat the above five times, the complete workout should take about 45 minutes. If you don’t like reconfiguring the dumbbells all the time you can also just do each bicep/triceps combo 5X and then move on to the next combo.Anyone …
Some routine for a good body shape
So if your like me and want to take a break from the iron every now or your working out a lot at home then here is a great upper body workout without weights that will build your chest, shoulders, back, arms and also if that wasn’t enough give your abs a great workout too. This routine is based on six exercise and presumes you have access to a pull up bar.
The six exercises will be broken down into 3 supersets of 2 exercises.
So, the first superset will be pull ups and push ups with mountain climbers
For the pull up keep your hands at shoulder width apart and start by hanging with straight arms off the bar with a overhand grip. Keeping your body tight, brace your abs and pull your body up and chin over the bar, then in a controlled fashion, lower your body down. Do as many as you can without failure. So if can’t do 6 properly then do 5 with proper form.
Straight after this do a standard push up with mountain climber. Perform a normal push up then when you are back to the start position bring your knee up to your elbow and back down and do the same for the other leg. This is one rep. Depending on your fitness do between 10 and 20 reps.
Keep repeating these exercises for 5 minutes with a little or as much rest as you need.
The next superset is negative wide grip pull ups and decline press ups
For the negative pull up you will need a bench or chair to help you. Start with a wide grip on the bar hanging down but with one foot on the bench. Start pulling your body then at the same use your foot and leg to push yourself up until your chin is above the bar. From here slowly lower yourself down to the start position. Repeat either with the same or other leg. Again do as many reps as you can with good form.
From here it’s to the decline push up. So still using the bench/chair put both feet on it and get into a normal push up position. Keeping your body straight and do a standard push up - Try 10 to 20 reps.
Again, you will do this superset for five minutes going back and forth between these two exercises.
The final superset is close grip chin up with knee tuck and close grip push ups.
With the chin up and knee tuck start by hanging straight down, hands close together with a underhand grip. Pull yourself up (if you can) then as you do bring your knees to your chest. You should find that moving your legs gives you a bit of momentum to help you get your chin above the bar. Slowly lower your legs then arms back to start - Do as many as possible with good form.
Next we have the close grip press up. Start with a normal push up position but bring your hand close together so your fingers are almost touching. Keep you body straight then proceed as normal. By bringing your hands together you will target your triceps more. In fact this last combination is great to give the arms a good pump. Try 10-20 reps per set
As with the previous 2 supersets repeat for 5 minutes
This is great upper body workout without weights for not only building muscle but burning fat as well. If your not dripping with sweat after this you haven’t worked hard enough
Muscle Building Exercises To Gain Weight Fast
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Killer Chest Workout! | Chest Exercises To Get Stronger Chest Muscles.
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Muscle Building Workout For Upper Body - Part 2
Grab Your Muscle Building Workout Right Now Below: www.VinceDelMonteWorkout.com http This is the second of a 2 part upper body workout that myself and Lee Hayward did while we were on vacation down in Las Vegas. Lee goes through the exercises in this second part. We are doing 6 exercises in a circuit routine fashion and rotating through the circuit 4 times, increasing the weight by approximately 10 pounds each time. Exercise 1: Cable Chest Flys Exercise 2: Cable Back Face Pulls Exercise 3: Single Arm Cable Shoulder Lateral Raises Exercise 4: Cable Bicep Curls Exercise 5: Cable Tricep Kickbacks Exercise 6: Full Hanging Leg Raises Aim for 12 reps on first circuit. Increase weight 10 pounds and aim for 10 reps on second circuit. Increase weight another 10 pounds and aim for 8 reps on third circuit. Increase weight another 10 pounds and aim for 6 reps on fourth circuit. For more workouts like this check out my No-Non-sense Muscle Building Program at: www.VinceDelMonteWorkout.com as well as Lees Blast Your Bench Muscle Building Program at www.LeeHaywardMuscle.com
Brain Muscle Workout Kids, part 5/8. Fox News & Oprah Mag
This is the fifth set of exercises of the ‘Brain Muscle Workout for Kids’ in which the acclaimed personal trainer of NY Michael Gonzalez- Wallace has developed a system which aims to set powerful neural paths in kids, helping them to achieve incredible coordination and perfect balance posture for the future, making their Mind and Body to be strong and healthy at all times . Being a kid is one of the most important stages in our life as it is where all starts, everything evolves from there, creating a small discipline and exercising the ‘Brain Muscle Workout for kids’ from the beginning, will make your kids to be less obese, quicker, and also to get better grades at school, as this is the first exercise targeting the connections between Brain and Body. Are your kids in the right track? As seen on Oprah Magazine and Fox news
Brain Muscle Workout Kids, part 5/8. Fox News & Oprah Mag
This is the fifth set of exercises of the ‘Brain Muscle Workout for Kids’ in which the acclaimed personal trainer of NY Michael Gonzalez- Wallace has developed a system which aims to set powerful neural paths in kids, helping them to achieve incredible coordination and perfect balance posture for the future, making their Mind and Body to be strong and healthy at all times . Being a kid is one of the most important stages in our life as it is where all starts, everything evolves from there, creating a small discipline and exercising the ‘Brain Muscle Workout for kids’ from the beginning, will make your kids to be less obese, quicker, and also to get better grades at school, as this is the first exercise targeting the connections between Brain and Body. Are your kids in the right track? As seen on Oprah Magazine and Fox news
Brain Muscle Workout Kids, part 5/8. Fox News & Oprah Mag
This is the fifth set of exercises of the ‘Brain Muscle Workout for Kids’ in which the acclaimed personal trainer of NY Michael Gonzalez- Wallace has developed a system which aims to set powerful neural paths in kids, helping them to achieve incredible coordination and perfect balance posture for the future, making their Mind and Body to be strong and healthy at all times . Being a kid is one of the most important stages in our life as it is where all starts, everything evolves from there, creating a small discipline and exercising the ‘Brain Muscle Workout for kids’ from the beginning, will make your kids to be less obese, quicker, and also to get better grades at school, as this is the first exercise targeting the connections between Brain and Body. Are your kids in the right track? As seen on Oprah Magazine and Fox news
Brain Muscle Workout Kids, part 4/8. Fox News & Oprah Mag
This is the first set of exercises of the ‘Brain Muscle Workout for Kids’ in which the acclaimed personal trainer of NY Michael Gonzalez- Wallace has developed a system which aims to set powerful neural paths in kids, helping them to achieve incredible coordination and perfect balance posture for the future, making their Mind and Body to be strong and healthy at all times . Being a kid is one of the most important stages in our life as it is where all starts, everything evolves from there, creating a small discipline and exercising the ‘Brain Muscle Workout for kids’ from the beginning, will make your kids to be less obese, quicker, and also to get better grades at school, as this is the first exercise targeting the connections between Brain and Body. Are your kids in the right track? As seen on Oprah Magazine and Fox news
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