| Nothing great in the world is ever achieved without passion. -Hegler |
| Workout and Exercise |
| Health & Fitness |
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| This is a sample workout. I can't all the exercises I do because I am always changing exercises (using Joe Weider's Muscle confusion principle). By the way, do you read Muscle and Fitness magazine? I think it provides the most substance and information geared towards beginner-intermediate-advanced bodybuilding. On a typical low rep, high weight, mass building workout: Chest: Incline Dumbbell bench press, Flat Dumbbell bench press, Seated bench press, and finish off with Dumbbell Flyes and Push ups. Back: Dumbbell or Barbell row, Wide-grip lat pull down, T-bar row, and finish off with pull-ups. I like to do a "push and pull" workout where I alternate chest and back exercises. Quads: Free bar Squats, Lunges, leg extensions Hamstrings: Stiff-legged dead lifts, Leg curls I usually alternate quad and hamstring exercises. Shoulders: Dumbbell press, Upright rows, Walking shrugs, finishing off with Dumbbell lateral raises. Biceps: Preacher curl, Dumbbell curl, Cable curl Triceps: Skull-crushers, Close-grip barbell bench press, Overhead dumbbell press I usually alternate bi and tri exercises. You will notice that I prefer free weight exercises to machine exercises. The reason being is that you are not constrained to the machines plane of motion but rather to your natural plane of motion. Not to say that machine exercises are not suitable, in fact I recently joined a new gym and they have new and modern machines that I have added to my exercise routine. Now, on the high rep/low weight days I usually jazz it up with more isolated exercises that bring out more detail and definition in the muscle. I enjoy doing walking lunges on leg days, dips on chest day, seated row on back day etc.esult. |
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