Gym at Home (Workout |Exercise etc).

Jay Cutler - Back Double Bicep - 2011 IFBB Olympia

2012-01-11T13:49:00.000-08:00

Jay Cutler 2011 - Back Double Bicep

Jay Cutler 2011 - Side Chest

Contd..

Jay Cutler - Front Double Bicep - 2011 IFBB Olympia

2012-01-10T12:45:00.000-08:00

Jay Cutler 2011 - Front Double Bicep

Jay Cutler 2011 - Side Triceps

Contd..

Contd ....8 Pushup Style

2012-01-10T12:00:00.000-08:00

7. Uchi Mata Pushup

Contd ....8 Pushup Style

2011-11-08T01:20:00.000-08:00

5. Triangle Pushup

The benefit: It forces one arm to work harder to handle a heavier load, and changes the angle of movement to stimulate more muscle.

How to do it: Assume a pushup position, but form fists with your hands so your knuckles are flat against the floor. Lower your chest to your left hand, pause, and push back up. Repeat, this time lowering your chest to your right hand. Alternate sides each rep.

6. Twisting Pushup

The benefit: It works the rotational muscles in your core, and improves flexibility in your hip and groin muscles.

How to do it: Assume a pushup position, but form fists with your hands so your knuckles are flat against the floor. Rotate your hips to the right and cross your right leg in front of your left. Then lower your chest toward the floor as you would for a standard pushup, being careful not to let your hips touch the floor. Push back up and return to the starting position. Repeat with your left leg.

Contd ....8 Pushup Style

2011-10-29T09:46:00.000-07:00

3.Knee-to-Opposite-Elbow Pushup

The benefit: It uses rotation to work your abdominal muscles, hip's, and back in addition to targeting your chest and triceps.

How to do it: Assume a pushup position, but form fists with your hands so your knuckles are flat against the floor. Bring your right knee to your left elbow, and pause before returning your leg to the starting position. Now lower your body as you would for a standard pushup. Push back to the starting position and repeat, this time bringing your left knee to your right elbow

4. Corkscrew Pushup

The benefit: It works your quads, calves, in addition to all the upper-body muscles activated when you do a standard pushup.

How to do it: Assume a pushup position, but walk your feet toward your hands until your knees are bent at a 90-degree angle, with your hips slightly higher than your head. Lower your left side close to the floor by rotating your body and bending your elbows. Pause, and then rise slightly and rotate your right side to the floor. Pause again, and push back up to the starting position.

8 Pushup Style

2011-10-26T22:41:00.000-07:00

1. Standard Pushup

The benefit: The standard pushup works your chest, shoulders and triceps.

How to do it: Kneel down on all fours and place your hands slightly beyond shoulder-width apart. Set your feet together and straighten your arms and legs. Your body should form a straight line from ankles to head. Keeping your elbows pulled in toward your sides, lower your chest to an inch above the floor, and press back up.

2. Leg-Kick Pushup

The benefit: By forcing you to hold a position, it activates more muscle in your chest and shoulders than a standard pushup does. It also helps developing strength in your hip flexors, glutes, and hamstrings.

How to do it: Assume a pushup position, and then lower your body until your chest nearly touches the floor. Kick your right leg out to the side as close to a 90-degree angle as possible without bending your knee. Pause, and move your leg back to the starting position. Push your body back up, and repeat with your left leg.

Morning Workout

2011-02-27T16:53:00.000-08:00

Perform these exercises as fast you could do with good form. Rest between exercises 30 seconds and 1 minute between sets. 2 sets of each exercises.

3-Step Lateral Run and Pause (5 reps)
Start from a strong tall posture, perform a high knee run sideways taking three total lateral steps, running on the balls of your feet, driving the elbows back and maintaining good upright posture. Do not cross your feet as you run. On the third step pause and maintain balance for at least 1 to 2 seconds before running in the opposite direction. That's one rep.

Lateral Speed Lunge (8 reps)
From an athletic position, take a lateral step to the right. Quickly and with good squat form, touch your right hand (outside your right leg) to the floor and immediately drive your body up and shuffle one step over to the left touching the floor with your left hand. Your body should be completely extended (tall) when you move from side to side.

Spiderman Climb (10 reps per leg)
Start in the top of the pushup position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground. Slowly return your leg to the start position and repeat with the opposite leg.

1-MINUTE DRILL

Perform the following exercises for 15 seconds each.

Jumping Jacks
Start with your feet hip-width apart and hands at your sides. Simultaneously raise your arms above your head and jump so you can spread your feet shoulder-width apart. Then jump again to lower your arms and bring your feet together. Repeat.

High Knees
Run in place, with knees driving toward your chest.

Side-to-Side Hops
Starting with feet together, push off with your right foot to hop laterally to the left about 3 feet. Land on your left foot and follow with your right. Hop back, this time pushing off with your left foot. Repeat.

Mountain Climbers
Start in a pushup position. Keeping your head in line with your body, bring your right knee to your chest, then back to starting position. Alternate rapidly with the left leg.

STRENGTH CIRCUIT

Complete as many repetitions as you can of each exercise in 20 seconds. Rest 20 seconds, then move to the next exercise.

Jumps
Dip down at the hips and knees, and then explode up.

Pushups with Row
Get into pushup position with your arms straight and your hands resting on light dumbbells. Squeeze your abs and glutes as you perform a pushup. At the top, pull one dumbbell off the floor and toward you until your elbow is above your back. Slowly return the weight to the floor and repeat with the other arm.

Two-Way Lunges
From a standing position, take a large step forward with one leg, then immediately lunge backward. Switch legs after 10 seconds.

Single-Leg RDL
Stand with your feet slightly more than shoulder-width apart. Raise one foot and extend it behind you, just off the floor. Contract your glutes, brace your abs, and keep your spine naturally arched. Focusing on balance, lower yourself until your torso is parallel to the floor. Initiate the movement by pushing your hips back. Push back up to the starting position. Switch legs after 10 seconds.

Glute Bridges
Lie on your back with your knees bent, feet flat on the floor. Squeeze your glutes and raise your hips so your lower back is off the floor. Hold for 20 seconds.

Just One Machine for Back

2010-07-25T12:47:00.000-07:00

Machine Name :- Cable Crossover

These exercise movement contact of pulling an stretching .

The exercise must be done with full concentration on the back muscles .

Before starting these workout do a bit for back stretching to make the muscles free .

Note :- There are some Photograph's for your help taken from other website.

Wood-Chopper

Rest time :- 45sec between each set .

Set's :- 3 to 4 .

Repetitions :- 10 - 12 reps.

Punch and Pull

Rest time :- 30sec between each set .

Set's :- 3 .

Repetitions :- 10 - 12 reps.

Split Squat and Press

Rest time :- 30sec between each set .

Set's :- 3 .

Repetitions :- 10 - 12 reps.

Squat and Row

Rest time :- 45sec between each set .

Set's :- 3 to 4 .

Repetitions :- 10 - 12 reps.

Pump-up your Biceps in Minutes

2010-07-19T09:59:00.000-07:00

Close-Grip Chin-up

Grab a chinup bar with an revised grip, keep your hands about 6 inches apart from each other . Hang on the bar with out any support arms should straight. Pull yourself upwards till the bar is under your chin. Then slowly go to its starting position.

Repetitions :- 10 - 12 reps

Dumbbell Biceps Curl

Hold Dumbbells in each hand , use a normal grip palms facing upwards. Keep the hand hanging at arm level next to your ribs. Curl the weights up toward your shoulders ,Without any movement your upper arms, then slowly to the starting position .
Repetitions :- 10 - 12 reps

Dumbbell Incline Offset-Grip Curl

Incline bench should be at 60-degree, grab a dumbbell in each hand . Lie down on the bench with the dumbbells at arm's level, palms facing each other. As you curl the weights, rotate your wrists so your palms face you at the top of the move. Reverse to the starting position.

Repetitions :- 10 - 12 reps

Towel Inverted Row

Smith machine or squat rack will be best for this exercise.Lie under which ever suitable, with your legs straight and the bar should few inches higher than arm's level. Hang two small towels over the bar, spaced shoulder-width. Grab each towel . Keeping your body straight, pull yourself toward the bar. Pause, then slowly lower yourself to the starting position .

Repetitions :- 8 - 10 reps

Single-Arm Cross Curl
Stand between the weight stacks of a cable crossover station and grab a high-pulley handle in each hand, with your palms up. But keep your elbows a bit bent. Without moving your left arm, curl your right hand toward your head. Flex your biceps. Then slowly allow your arm to straighten. Repeat the move with your other arm.

Repetitions :- 8 - 10 reps on each arm .

Ab Exercises of All-Time

2010-07-14T03:39:00.000-07:00

Name of the Exercise :- Long-Arm Weighted Crunch

This exercise targets your upper abs. Use light weight dumbbell in each hand and open your arms straight back above the head . Now crunch toward upward, keeping your shoulders still and your arms straight. Don't swing with your arms.
Repetitions :- 12 - 15 reps

Name of the Exercise :- Seated Ab Crunch

Sit on a bench. Hold the edge of the pad and lean back , your legs should be down and away and keeping your heels 4 to 6 inches off the floor. Bend your knees and slowly raise your legs toward your chest. Simultaneously lean forward with your upper body.
Repetitions :- 12 - 15 reps

Name of the Exercise :- Knee Cable crunch

Kneel facing the pulley or facing your back and hold the rope attached to the high cable .Pull the pulley and keep it along the sides of your face. Bend forward, return to the starting position, then repeat the movement, this time move your chest onto your left knee and then right . That's one repetition. Perform three sets of eight repetitions.
Sets :- 3, Repetitions :- 8 reps

Name of the Exercise :- Corkscrew

This targets both the lower abs and the obliques. La down on your back, with your legs straight upwards. Your knees should be a bent. Place your hands on the floor . Use your lower abs to raise your hips off the floor and toward your chest, elevating your feet straight up.
Repetitions :- 10 - 12 reps

Name of the Exercise :- Crunch/Side-Bend Combo

This exercise targets both the upper abs and the obliques. La down on your back with your knees bent, feet on the floor, and hands behind your ears or hand beside also. keep your shoulder above the floor. Bend left to right , aiming your armpit toward your hip. Straighten,come back to the starting position and then move other-side and repeat.
Sets :- 3 and Repetitions :- 8 reps on each side .

15-Minute Workout

2010-07-13T05:53:00.000-07:00

3 Exercise .10 reps of each exercise . Exercise15 minutes.
Rest briefly when you need to, and stop the workout when the time is up .
As your body improves, high amt of reps or less the amount of rest.

Body-Weight Squat

Judo Pushup

Sprinter Situp

Dexter Jackson Routine

2010-07-09T13:32:00.000-07:00

Monday : Quads

Tuesday : Chest and Calves

Wednesday : Back

Thursday : Shoulder and Hamstring

Friday : Arms and Calves

Three things to remember for the best result :

Take proper rest
Listen to your body
Train smart

Team Cutler

2010-07-05T08:30:00.000-07:00

This is Jay Cutler's Team .Jay Cutler's Diet Plan

Routines and Tip - 2

2009-05-14T10:18:00.000-07:00

continued ...............

Workout on Mon/Wed/Fri/Mon and alternate workouts 1/2/3/4 etc...

A favorite of mine that hits each bodypart twice per week.

Day 1

4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps

Day 2

4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps

Day 3

4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps

Day 4

4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps

Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off

A simple 4 day upper/lower.

Mon.

Squat 2-3 x 5
Ham Work 3 x 10
Calves 3 x 15
Abs 2 x 10

Wed.

Bench Press 3 x 5
BB or DB Row 3 x 6, 1 x 15
OH Press 3 x 8
Arms -Tri/Bi - each 3 x 8-10

Fri.

Deadlift Variant 2-3 x 5
Leg Press 2 x 10 or 1 x 20
Calves 3 x 15
Abs 2 x 10

Sun.

Incline bench 3 x 10-15
Pullups 20-40 reps
Dips 2 x 8-12
Lateral Raise 3 x 8-10

continued ...............

Routines and Tip - 1

2009-05-04T20:47:00.000-07:00

continued ...............

A rotation that hits each body part once every 4-5 days.

1.
Squat 2-3 x 5, 1 x 10
Ham Work 3 x 8
BB Row 4 x 6
Bicep Iso 2 x 10

2.
Bench Press 3 x 5
Dips 3 x 8
Side Laterals 3 x 10
Tricep Iso 2 x 10

3.
Deadlift 3 x 5
Leg Press 2 x 10 or 1 x 20
Pullups 20-40 reps
Bicep Iso 2 x 10

4.
DB or Incline Bench 3 x 5
Flyes 3 x 8-12
OH Press 3 x 6-8
Tricep Iso 2 x 10

Workout on Mon/Wed/Fri/Mon and alternate workouts 1/2/3/4 etc...

Another rotation that hits each body part once every 4-5 days but using a little more volume.

1.
Squats 3 x 5, 1 x 10
Ham Work 3 x 8-10
Pullups 20-40 reps
BB Rows 4 x 6
Curls 2 x 10

2.
DB or Incline Bench 2 x 5, 2 x 8
Dips 2 x 8
DB OH Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10

3.
Deadlifts 2-3 x 5
Leg Press 2 x 10 or 1 x 20
Chins 20-40 reps
DB Rows 3 x 8
Curls 2 x 10

4.
Bench Press 2 x 5, 2 x 8
DB Flyes 2 x 8-12
Military Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10

To be continued ...............

Routines and Tip

2009-05-02T19:57:00.000-07:00

I hope this will help beginners and first time readers and also some intermediate lifters who are looking for a new routine.

First a few basic points to consider.

1) Don't copy the workout routines of advanced guys that are already big, and strong.

The training style of someone who is already strong, and has experience under his belt maybe very different to a newbie. Don't look at these guys training styles and think that you need to train their way straight off. These guys have built up their work capacity, and also through experience, know how to fine tune a workout to address their own personal strengths and weaknesses.

2) No one single training style is optimal for everyone.

There are many styles of training and while a training system maybe optimal for someone at a given time, no one training style will be optimal, for everyone, at all times. We must experiment and find what works for us as an individual, because that's what you are, unique, so while somebody else may gain well on program A, program B may be more suited to you. The best way to find out? Try!

3) Keep your routine simple, basic and focus on getting stronger.

The best thing a new lifter can do is train to get stronger on the core lifts, compound (multi-joint) movements:

Squats
Dead lifts
Bench
Rows
Dips
Chins
Overhead pressing

These are the things to focus on, and get good at. Think how much bigger you'd be if you concentrated on the above lifts for a year or two and added significant amounts of weight to each! I'm not suggesting to leave out isolation (single-joint) exercises, these are certainly beneficial but the above movements and their variations are the money makers especially for beginners.

4) Avoid extremes to begin with.

At either end of the spectrum we have lifters that perform high workloads of 20 (ish) sets per body part. At the other we have the single set to failure (SSTF) lifters who use just one work set per exercise but take that one set to it's absolute limit (failure) and possibly beyond using set extending techniques. I am of the opinion that for the majority of beginners to intermediate lifters that moderation is the key. Moderate workloads (volume) and muscular failure avoided for the most part. This results in a decent load on the muscular system while helping to avoid the systematic fatigue caused by too much use of taking sets to failure and possibly beyond.

A simple 3 day routine. Each body part once per week. Each exercise 2-4 sets, reps 5-8.

Back/Bis

Dead lifts
A Row
Chins or Pulldown
Bicep Curl

Chest/Tris

Bench
DB or Inc Bench
Chest Dips
Triceps Isolation

Legs/Shoulders

Squat
GHR (Glute Ham Raise)
Military Press
Calf Work

To be continued ...............

College Training

2009-04-30T08:17:00.000-07:00

College Nutrition

As most bodybuilders know, developing lean mass takes more than training hard in the weightroom, but also eating a clean and adequate diet. In a college atmosphere, eating a clean and adequate diet is not always an option when you are at the dining halls that serve objects that barely resemble food or at a party full of people that usually drink their dinners.

Normal dining halls and meal plans offer three square meals a day, which falls a bit short for hard training athletes. So when you are at the dining hall you have to get the most for your money here. Look for foods that are fit your goals so look for lean meats, complex carbohydrates, fruits, and a good salad bar.

Some foods you can look for are:

Subs - Most colleges offer some type offer subs or a Subway type place where you can pick and choose what you would like on your sub. A good example of a sub would be a whole wheat sub bun with lean turkey breast, lettuce, tomatoes, onion, and banana peppers. If you use condiments try to stick with low fat condiments; mustard is a great option. If you construct it right a sub could yield 40 grams of protein, 50-60 carbs, 15 grams of fat, and 300-350 calories.

Eggs - Eggs are a pretty universal item in the dining halls, but make sure you choose the right kind. One eggs does not offer a large amount of protein so eating several is necessary, yet you want to keep the fat low so only eat egg whites. Stick with hard boiled eggs because it is very easy to separate the egg from the yolk and they are a great source of protein.

Chicken Breast - A small personal grille is a great item to have in college especially for cooking chicken breast. Try opting for a chicken breast instead of the cheeseburger in the dining hall because chicken contains less fat and is usually a better type of meat in a dining hall. You have to consider that the dining halls are feeding thousands of people so they usually do not have very high quality and lean types of burger so chicken is a very good alternative. One chicken breast usually yields about 20-25 grams of protein.

Milk/Cottage Cheese - Many people forget that cottage cheese and milk contain a fairly good amount of protein and vitamins. Skim milk normally yields about 8 grams of protein in 8 ounces. Fat-free cottage cheese normally yields about 12 grams of protein and is an excellent source of casein protein. I normally eat at least one serving of cottage cheese a day especially before I go to sleep because of the amount of casein protein in it. Casein protein is the most anti-catabolic protein in food and digests slowly.

Fruits/Vegetables - Fruit and vegetables are normally foods that are widespread in dining halls so stock up. Fruits yield good simple sugars and antioxidants. Vegetables provide many necessary nutrients as well. They are also easy to grab and save for later.

Cereals - This is generally an area that is easy to slip up. Dining halls generally offer many varieties of cereals but most are usually packed with sugar. Try to stick to bran cereals that will offer good carbohydrates that will properly fuel you throughout the day. Raisin bran and Crispix are good options.

It is also very important to schedule times throughout the day for training and for eating. Try spacing out your classes so that you have time for a quick meal. If you have too many classes in a row then try eating during class because most professors do not mind. Also when you are at the dining hall bring some Tupperware with you so that you can sneak some extra food out enabling you to eat every couple hours.

College Training

Make training time sacred. College is full of distractions but make sure you allot yourself at least an hour a day to do some kind training. Personally when I schedule for classes I leave at least a three hour block open for training at a time where I know the gym will not be overcrowded with people. Another option is to train early in the morning. Most people do not get to the gym before noon, so I have learned that the gym is usually empty early in the morning. This allows you to train before class and have the rest of the day to repair.

Six-Pack Abs

2009-04-29T09:43:00.000-07:00

Crunches & Sit-ups:

The basic crunch is performed while lying on the floor with your feet flat on the ground, arms either crossed in front of you or hands behind your head and crunching your upper body toward your knees. Your lower back should not come off of the ground, just your upper torso. Crunch your abs and exhale as you come up. Squeeze for a second and then return without taking tension off of the midsection.

For sit-ups assume the same starting position then curl up your entire upper body into your knees. Uncurl and return to the starting position. Try not to use your lower back, instead let your abs curl you up.

Quick Hit:
There are many forms of the crunch to choose from such as performing them on a flex-ball, feet supported on a bench, and weighted by holding a small weight plate on your chest.

Another way to try weighted crunches is to lie on the floor with your head toward a rope attachment on a low pulley and pull the weight up while you crunch. Make sure to hold the ends of the rope on either side of your head when crunching.
A great way to make the sit-up more difficult is to perform them on a decline bench and hold a weight plate on your chest with crossed arms. This would be a bit of a challenge, so try it with a weight you can handle first.

Leg Raises:

The leg raise is performed while lying face up on the ground with your hands slightly out to your sides palms down on the floor for support. With your feet together, lift your legs with a slight bend in the knees until they are just short of perpendicular to the floor. Lower to the starting position without letting your heels touch the floor and repeat.

Quick Hit:
For a more of a challenge leg raises can be performed on a decline bench. This will require you to raise your legs over a wider range of motion for a more difficult and effective contraction.

Hanging leg raises or knee raises are two more alternatives to really hammer the lower abs. While hanging from a chinning bar raise up your legs as in the lying raises and stop when your legs are at parallel with the floor and return. For knee raises bring your knees into you abdominal region until they are past parallel and squeeze. Lower and return as with leg raises.

Side Crunches:

Lay down on the floor on your side with both hands behind your head - use a foot support if necessary to stabilize your lower body. Crunch up on your side while your hip remains in contact with the floor. Squeeze at the top for a second and then return to the starting position and avoid resting your upper body. Switch sides and repeat.

Bicycles:

As one of the most effective ab exercises out there (especially for the obliques) the bicycle is not only challenging, but when done correctly, can grant you great overall ab development.

Lie on the ground with your hands behind your head and your feet slightly off of the ground. Start alternating your elbows to knees. Twist your torso so that your left elbow reaches your right knee and then vice versa. Keep alternating while keeping your shoulders off of the floor. Squeeze the obliques with every contraction.
Quick Hit:
You can make this movement a bit more challenging and isolate one set of obliques at a time by focusing on one side and then switching over to the other. Just perform all reps for one side then switch and do the allotted number of reps for the other.

Russian Twists:

This movement is not for the weak at heart. Seat yourself on a Roman chair or a decline sit-up bench where your upper body is suspended.

Hold a weight plate or medicine ball out in front of you with your arms straight. You will begin to twist only your upper torso to one side as far as you can comfortably go then twist to the other. Keep twisting - but keep the movement somewhat at a slow pace. You do not want to jerk the weight around and injure your lumbar in any way.
Quick Hit:
For those that find it difficult utilizing a weight plate or medicine ball with this movement simply clasp your hands in front of you and perform the exercise as usual. This will build up your strength so you may graduate up to using weight in the future.

Plank:

Utilized as a standard for core strength and development, the plank is not a movement at all. It is a stability exercise used mainly to build the transverse abdominus.

Simply assume a standard push-up position except hold yourself up by your elbows instead of your hands. Keep your stomach tight and drawn in slightly to activate your core muscles. Hold this position for 20 to 30 seconds and then rest - this will be counted as one set.

Side Plank:

Much like the plank, the side plank works the core but on either side for lateral stability. With your body straight lie on your side while holding yourself up by you elbow and your feet together. You can place your other arm either straight down your other side or on your waste. Again, hold the position for 20 to 30 seconds and repeat for the other side.

Quick Hit:

To give you a bit more of a challenge, try switching from a side plank to a normal plank over to another side plank slowly. Be sure to keep the body aligned and perform the movement in a steady, fluid motion.

Click Here!

REFERENCE:-

BODYBUILDING

Bench-Press

2008-11-04T21:05:00.000-08:00

Boost Your Bench

Weeks 1 and 2

Pushup

Do three sets of pushups to failure. This prepares your rotator cuffs for heavier loads. Lie facedown with your hands just outside your shoulders. Tighten your core and glutes and push away from the floor until your arms are straight. Lower your body to lightly touch your chest to the floor.

Weeks 2 and 3

Barbell Bench Press

Keep doing pushups in week 2, but add this. Do three sets of 12 repetitions to improve chest strength. Lie back on a bench with your feet flat on the floor. Remove the bar from the uprights using an overhand grip (palms facing away from you), your hands slightly wider than shoulder-width apart. Slowly lower the bar to your chest, just below the nipples. Pause, then press the weight back up until your arms are straight again.

Weeks 3 and 4

Dumbbell Bench Press Progression

Keep the barbell bench press in your week-3 routine and add this progression, which will help stabilize your arms, increase range of motion, and balance strength on each side of your body. Do three sets of 12 repetitions. Lie back on the bench, holding the weights alongside your chest. Press the dumbbells straight up, lower them, and repeat. Alternate: This time begin with both dumbbells overhead. Lower one to your chest and press it back up. Repeat with the other arm. Unilateral: Hold one dumbbell overhead and place your other hand at your hip. Keep your abs drawn in as you lower and press the weight with one arm. After 12 reps, switch the weight to your other hand and repeat.

Weeks 5 and 6

Swiss-Ball Chest-Press Progression

Continue the stability-pushup routine and add these Swiss-ball presses. Perform the same progression as with the dumbbell bench press. You'll increase neuromuscular control, which will improve your overall chest development. Lie back on a Swiss ball. Contract your abs and glutes to extend your hips so your body forms a plank. Press the dumbbells overhead. Pause, then slowly lower the weight back down. Next, switch it up by using the same techniques as in the alternate dumbbell bench press and then the unilateral bench press.

REFERENCE:-

MENSHEALTH

Build Power Fast

2008-11-04T20:54:00.000-08:00

Build an All-Sport Body
Build power fast with these four moves

Perform the exercises in succession, and then rest for 60 seconds before repeating the circuit once or twice.

1. Barbell Duck-Under

Set a barbell at waist level on the supports of a power cage, and stand with one hip next to it. Take a long stride beneath the bar, then duck underneath. Stand up on the other side, and repeat the motion to return to the starting position. Go back and forth until you've passed under the bar 8 to 10 times in each direction.

2. Reverse Pushup

Sit on the floor under the barbell with your legs straight, and grasp the bar with a shoulder-width grip. Hang from the bar so only your heels touch the floor. This is the starting position. Pinch your shoulder blades together and bend your arms to pull your chest to the bar. Pause at your highest point, then lower yourself. Aim for 8 to 10 repetitions.

3. Front Squat to Shoulder Press

Load the barbell with a weight you can press overhead 8 times. Holding the bar on the front of your shoulders, bend at the hips and knees. Pause when your thighs are parallel to the floor (or lower), and then press up and push the bar overhead. Lower the bar to your shoulders. Do 8 reps.

4. Pullup to Hanging Leg Raise

Grab the pullup bar at the top of the cage with your palms facing away from you. Pull yourself up until your upper chest is as close to the bar as you can get it. Holding that position, bend your legs and bring your knees in toward your chest. Lower your legs, then lower your body to the starting position. Aim for 6 to 8 reps.

REFERENCE:-

MENSHEALTH