Advanced Triceps Routine

Yesterday I gave you biceps (I’ll give you the lowdown on those exercises next week), and today I’m giving you triceps. What can I say… I have exercise on the mind and the summer nights are coming into full effect. You should be enthusiastic about this upcoming heat to (for those who faced a horrid winter), as this is the time to shine and show of what you have been building. Any how, the triceps routine.

Seated Triceps Presses

• Sets: 3
• Reps: 8-12 (Increase the weight after each set)
• Rest: 3 minute rest between each set

Tricep Dumbbell Kickbacks

• Sets: 3
• Reps: 8-12 (Increase the weight after each set)
• Rest: 3 minute rest between each set

Bench Dips

• Sets: 3
• Reps: 8-12 (Increase the weight after each set)
• Rest: 3 minute rest between each set

As I mentioned, let me know which exercises you have been performing, because I’m probably going to throw a tweak at them, which is what you need.

See you in the comments.

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Advanced Biceps Routine – Unique Weighlifting Exercises

I’m just going to share a biceps routine which I think you can all benefit from today. A routine that I actually performed today. Most of the exercises listed here may be unique to most of you, as they aren’t your everyday bicep exercises. That’s all the better, becasue as you know, change is good for your muscles. Any how, I unleash the pain…

Preacher Hammer Dumbbell Curls

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minute rest between each set

Spider EZ Bar Curls

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minutes of rest between each set

Reverse Grip Barbell Curls

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minutes of rest between each set

Not familiar? Don’t worry, I’ll give you the low down on these is a separate post.

See you in the comments.

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Advanced Bodybuilding Shoulder Workout

After all the fun and intensity this week, I quit the talking and began walking again, working on one of my strongest body parts.

Shoulders

This is another routine that I have listed in my training journal and draft and which proves quite affective. Feel free to slip this routine into your own journal.

Note: Don’t forget to work your triceps equally the same. If not, you may just end up with huge shoulders and tiny arms (It’s happened to me before). If you have long limbs like I do then throw in some Isolation exercises in once or twice a week to give your triceps a boost in size.

Standing Palms In Dumbbell Presses

• Sets: 3
• Reps: 8-12 (Increase the weight after each set)
• Rest: 3 minute rest between each set

Smith Machine Behind The Neck Presses

• Sets: 3
• Reps: 8-12 (Increase the weight after each set)
• Rest: 3 minute rest between each set

Reverse Flyes

• Sets: 3
• Reps: 8-12 (Increase the weight after each set)
• Rest: 3 minute rest between each set

See you in the comments

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Chest Day Workout Routine

I’ve really been into the workouts this week ‘buggers, hence the reason I’ve been blasting you with routines of recent. But hey, I have to practice what I preach, I attract and talk about what I think of most, and that is working out, building those muscles and increasing those gains, with supreme intensity. But don’t worry, I have some special posts coming up soon, which I think you will enjoy. But today, here is a chest routine that I have been following for the past 2 weeks. It’s just an effective variation to work the chest. Again, just add it to your routine and try it when you feel fit.

One Arm Flat Bench Dumbbell Flyes

• Sets: 3
• Reps: 8-12
• Rest: 3 minute rest between each set

(Increase the weight after each set)

Incline Dumbbell Flyes With A Twist

• Sets: 3
• Reps: 8-12
• Rest: 3 minute rest between each set

(Increase the weight after each set)

Isometric Chest Squeezes

• Sets: 3
• Reps: 8-12
• Rest: 3 minute rest between each set

(Increase the weight after each set)

Give it a try.

See you in the comments

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Radiator Rippled Abs – Workout #1

I’ve been getting my abs back into shape again recently, and for those who have read the Unique Bodyweight Exercises Ebook. You will know that is one of my key focus points. It was once completely defined and is by no means in bad shape. But when people tell you that your body has changed… it probably has.

In order to hit all areas of a certain muscle group, you need to provide that muscle group with ‘supreme’ variety. That is what you can do with the workout routine below. These exercise variations aren’t entirely common and they may or may not be new to you. Nevertheless, performing them in the order described will without a doubt, rip your core to shreds and assist with the transformation to radiator abs.

Alternate Heel Touchers

Sets: 3
Reps: 25
Rest: 3 minutes rest between each set

Long Arm Crunches

Sets: 3
Reps: 25
Rest: 3 minutes rest between each set

Russian Twists (One variation to use with a medicine ball)

Sets: 3
Reps: 25
Rest: 3 minutes rest between each set

See you in the comments

P.S Build A 6 Pac: From Flab to Flat is coming soon. Click the image on the right if you wanted to be automatically updated.

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Back to Basics Tricep Routine

I’m going back to basics today. I hope you are all working out and preparing those muscle for summer. Increase the intensity now! It will be too late to start looking your best once the summer months kick in. Any how, here is a triceps routine that I have on my draft planner. My planner won’t mean much to you as you’ll have your own goals. But this an advanced workout that you can throw into your routine when it’s time to hit the triceps or when you want to switch things up.

Seated Bent Over One Arm Dumbbell Triceps Extensions

• Sets: 3
• Reps: 8-12 (Increase the weight after each set)
• Rest: 3 minute rest between each set

Standing Dumbbell Triceps Extensions

• Sets: 3
• Reps: 8-12 (Increase the weight after each set)
• Rest: 3 minute rest between each set

Cable One Arm Tricep Extensions

• Sets: 3
• Reps: 8-12 (Increase the weight after each set)
• Rest: 3 minute rest between each set

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Advanced Bodybuilding Butt Workout

Although I usually feed you hardcore and often intense methods to take your muscles to the next level, I thought I’d just share with you a butt routine that I have been currently focusing on. After all, It’s still ok to do the basic exercises throughout your weightlifting routines, as they will be a crucial link in the chain when you need to mix things up in your workouts. However, you will still have to up the ante while performing this routine, as it involves increasing the weight throughout each exercise.

Glute Extensions

• Sets: 3
• Reps: 8-12 (Increase the weight after each set)
• Rest: 3 minutes between each set

Cable Hip Extensions

• Sets: 3
• Reps: 8-12 (Increase the weight after each set)
• Rest: 3 minutes between each set

Smith Machine Squats

• Sets: 3
• Reps: 8-12 (Increase the weight after each set)
• Rest: 3 minutes between each set

See you in the comments.

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The Workout Routine That Has It All!

Well… It nearly has it all. The only thing this workout routine won’t give you is big bulging muscles. However, it will give you super functional strength along with speed, agility and endurance. That surely is more beneficial to you than muscles that just look nice for the ladies to see and feel…. right?

Well… I’ll leave that question for you to answer. Nevertheless, this workout routine nearly has it all.

*Words of Warning*

This workout is not for the faint hearted

If you remember my guest post on Dieselcrew.com Balancing Cardio Exercises for Weight Training you will remember the part where I talked about high intensity training, running up hills once or twice per week and the level of fitness you need to be at to perform that.

This workout routine stands side by side with high intensity training and here’s what you will need in place before you even think about doing it.

What You Need

• No injuries, especially in your lower body.
• Doctors approval – I’m not going to be responsible for any untimely deaths. Take precautions and get your doctors opinion noting your current state of fitness and health.
• New gym shoes – your current gym shoes may have lost their support through wear and tear, so buy some new ones to ensure you have full 100% foot support.
• A jump rope.
• A large bottle of water.

*Another Warning*

This is a non stop routine, your body will be moving at every moment during this routine. So there will be no time to stop off over at the water fountain.

• An empty gym – You’ll see why in a moment.

What You Need To Do

Design your routine

That is,

• Choose 4 upper body exercises.
• Choose 4 lower body exercises.

To make things simple for you, I’ll start you off.

Upper body – Bench press, lat pulldown, dumbbell biceps curl and row

Lower body – Squats, hamstring curl, the adductor and abductor machines

Structure a good order to do them in (Based on the layout of your gym) and then do a practice walk through.

The Workout Routine that has it all

• You lift light weights as fast as you can while maintaining perfect form, doing between 10-15 reps.
• Once you complete one set, grab the jump rope and jump for 15 seconds (Increase the time as you get better).
• Put the two jump rope handles in one hand, drink some water, put the bottle in the other hand, and walk quickly to your next exercise.

If the equipment you need is in use, just move on to the next exercise and then go back to it once it is free (This is why you need an empty gym).

• Remember – No stopping! If you been to fatigue, just limit the number of reps you do and decrease your jump rope time. But don’t stop
• Each group of exercises alternated with the jump rope is one set.
• Perform 4 sets of each (10-15 reps)
• At the end of each set, walk slowly around the gym for one minute and thirty seconds and breathe deeply

That’s it. The reading part is easy. Now go and do the damn thing.

I already know that you may initially struggle with the above, and when you, it won’t be the end of the world. All you have to do is cut everything back.

1. Resistance – Can’t handle 10kg dumbbells? Decrease the weight to 5kg.
2. Jump rope – Can’t last for 15 seconds? Just do 10 jumps each time.

This routine maybe off putting for most of you muscle heads reading this, as the focus is to build muscle mass. But guess what? It will help you build superior functional strength which will help you lift heavier free weights and max out your reps during your unique bodyweight exercises.

I’ll be really interesting to see your feedback on this routine, and once you do put it into action, feel free to drop your response in the comments.

See you there.

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The Super Calf Bodybuilding Routine

Recently I have been focusing quite a lot on building up my calves. In fact… this is not even a recent issue. This is an on going never ending issue with me and my 6ft frame with more legs than body. However, I have started to see some results since following and mixing up my workouts with the weightlifting routine I am about to show you.

Workout No.1

Calf Press On The Leg Press Machine

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minute rest between each set

Dumbbell Single Leg Calf Raises

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minute rest between each set

Rocking Standing Calf Raises
Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minute rest between each set

Workout No.2

Single Leg Calf Raises

Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Seated Calf Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Calf Press On The Leg Press Machine

Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Now all you have to do is alternate! Have fun.

See you in the comments.

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Lats ‘Wings’ Routine For Your Bodybuilding workout

It’s been a while since i posted How To Build Lats (Wings) Like These and since then it feels like I have left you hanging without a workout routine to follow it up with. Just like the other body parts that I have covered, here are 2 weightlifting routines that you can alternate to build a killer pair of lats.

Remember this guy?

The Lateral King

Workout no.1

Bent Over Barbell Rows

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minutes of rest between each set

Close Grip Front Lat Pulldowns

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minutes of rest between each set

Hyper-extensions Back Extensions

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minutes of rest between each set

Workout no.2

Bent Over One Arm Long Bar Rows

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minutes of rest between each set

Gorilla Chin Crunches

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minutes of rest between each set

Smith Machine Stiff Legged Deadlifts

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minutes of rest between each set

Switch these weightlifting routines up and feel free to let me know how you get on.

See you in the comments.

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