Tuesday, May 7, 2013

Workouts by Body Parts

So I got an e-mail requesting ab workouts, but I figured HECK, I'm stuck inside the house today so why not just post workouts for all body parts?!!?

I know some people break up their workouts like Back and Bis, Chest and Tris, etc, but everyone lifts differently, so I'm just going to write up the top moves for each body part, and depending on how you have your split, it's up to you on how to combine them!

Remember, you don't have to add ALL the moves in, I'm just simply telling you my favorite moves :] choose which you want to try and add them into your routine!

I usually do, depending on the weight, 4 sets of 10-15 reps.
So that means: perform move 10-15 times, rest, repeat 3 more times.

If you're confused on any moves, google them or head to bodybuilding.com to find out what they are! :]

Russian twists
Decline Twists
Plank variations : on hands, on elbows, side planks with hip dips
Cable crunches
Cable Side Crunches
Lying on your back: Leg lifts [take it up a notch and put a stability ball between your legs]
Roman chair leg lifts
Hanging leg raises

Dumbbell curls
Dumbbell hammer curls
Alternating curls
Preacher curls
Bicep Curls 7 7 7
Rope bicep Curls

Tricep bar pushdown
Single arm bent over tricep extension
Overhead Tricep Extension
Single arm overhead tricep extension
Skull Crushers

Legs: Quads/Hamstrings/Glutes: Best shoes to wear when training legs = flat sole shoes! Like vans :]
Leg extensions [quads]
Hamstring curls lying/sitting [hamstrings]
Deadlifts [hams, glutes]
Lunges & variations: Walking lunges, backwards lunges, alternating lunges, side lunges, Split lunges
SQUATS duh - wide, narrow, sumo, plie - dumbbells, squat rack, smith machine
Leg press - narrow, wide, high, low
Glute kickup machine - or use smith machine for glute kickups
Hip/glute raises
Stability ball hamstring curls

Calf raises w/ dumbbells [turned out, turned in, together, apart] - usually 4x25

Overhead shoulder press
Lateral Raises
Front Raises
Upright rows

Flat/incline bench chest press
Flat/incline bench dumbbell flys
cable crossovers
pushups till fail

Wide/close grip pull down
Cable rows
Wide grip pullups
Close grip pullups
Single arm dumbbell rows
Bent over Rows
Bent over lat raise

Enjoy your workouts!
Make them more intense by adding in some plyo moves or high intensity movies between sets! 
Squat jumps
Tuck jumps
Mountain Climbers
High knees
Switch lunges
Jumping jacks
Jump ropes
Side hops

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