Posts tagged lift

Strictly Chest Workout

The Strictly Chest Workout Working your chest out is essential for looking good and feeling fit.  It is simple and can significantly make you look bigger if you stick to a strict regime.  Do this workout two times a week and you will soon be much stronger.
Equipment Needed Bench Press (preferable one that can be inclined or declined) and Dumbbells.
Exercises Exercise Information and Tips Rep Information
Push Ups Quick warm up set of push ups to get your blood pumping and to relieve tightness. Complete 1 set of 20 reps.
Standard Bench press Increase weight by 5 pounds between each set. Complete 3 sets of 12, 10, 8 reps, with 1 minute rest in between.
Rotating Dumbbell Bench Press Almost the same as Standard Bench; however, the dumbbells require extra stabilization effort. Increase weight by 5 pounds between each set. Complete 3 sets of 12, 10, 8 reps, with 1 minute rest in between.
Decline Bench Press Isolate your lower pecs more than standard bench press. Increase weight by 5 pounds between each set. Complete 3 sets of 16, 14, 12 reps, with 1 minute rest in between.
Dumbbell Flys Stretch out and further work your chest here. Use heavier weight than you normally would with the lower reps. Increase weight by 5 pounds between each set. Complete 3 sets of 8, 6, 4 reps, with 1 minute rest in between.
Incline Bench Press Work yet another different part of the pec (upper pec this time). Increase weight by 5 pounds between each set. Complete 3 sets of 12, 10, 8 reps, with 1 minute rest in between.
Burnout! Go back to Standard Bench, lower the weight significantly from what you normally do, and max out your reps. Complete 2 sets of max reps, with 1 minute rest in between.
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Standard Shoulder Workout

The Standard Shoulder Workout This simple shoulder workout consists of four different exercises, each targeting a different part of the shoulder. This total workout is a great way to broaden your shoulders and increase the overall size of your upper body.
Equipment Needed A set of dumbbells, a bench, and a cable machine.
Exercises Exercise Information and Tips Rep Information
Bent Over Lateral Raise Start off by isolating your Posterior Deltoids with Bent Over Lateral Raise. Use a weight such that your first two sets are easily achieved while your second two are difficult. Complete 4 sets of 6 reps each, with a 1-2 minutes rest in between each set.
Seated Dumbbell Shoulder Press Next move on to the classic Seated Dumbbell Shoulder Press. Increase the weight each set. Start with a weight such that the final set will be very difficult. Complete 5 set of reps 6,6,5,5,4, with 1-2 minutes rest each set
Front and Side Dumbbell/Cable Raise Front and Side Dumbbell/Cable Raise is yet another shoulder isolation exercise. Increase the weight when you change from 8 to 6 rep sets. Complete 4 sets of reps 8,8,6,6 with 1-2 minutes rest in between each set.
External Rotation This exercise further strengthens your shoulders and rotator cuffs. Use the same weight throughout. Complete 3 sets of 10 reps, with 1-2 minutes rest in between each set.
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Bench Tricep Dip

Tricep Dip This classic exercise is a great way to work your triceps. Although no weights are needed it is a good exercise to do even when you have access to a gym.
Description
  1. Squat down with your back to any coffee table, chair, or bench that is about at knee height.
  2. While placing your palms (fingers facing outward) on the bench to support yourself, extend your legs out until they are straight.
  3. Keep your knees locked and lower yourself until your butt is about an inch or two off the floor.
  4. Flex your triceps and explode back up to your original position.

Alternate Raised Feet Version:

  1. Perform the exercise in the exact same manner; only, elevate your feet with a chair or box.
  2. This puts stresses your triceps further and increases the difficulty of the exercise.
Things to Keep in Mind
  • This exercise should be done in reps similar to push ups.
  • The later reps get very difficult in this exercise. Stay focused and keep your form.
Visual Aids

Raised Feet Proper Form
Muscles Works Triceps (back of arm) and Posterior Deltoid (shoulder).
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