Sunday, September 2, 2018

HOLLYWOOD BODY PLAN

While your lifestyle might differ from a celeb, your goals are similar: You want to be lean, sexy, and strong, but achieve that in the shortest time possible. This workout is designed for just that purpose and to have you looking red-carpet ready in just 4 weeks! Difficulty level: Beginner Muscles involved: Total body Focus: Fat loss Duration: 60 minutes How to do this workout? Perform this workout 3X a week. For instance, you could do this on Monday, Wednesday, and Friday. Each workout consists of 3 circuits. Perform one set of all of the exercises in the first circuit, resting 30 seconds between each move. Once you have finished all exercises in the circuit, repeat the process. After you complete all sets in the circuit, then you can move on to the next group of exercises. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : 2 moves done consecutively (like a circuit) with no rests in between WEEKLY ROUTINE Day 1 workout CIRCUIT SETS REPS/TIME REST (S) 1A Shifting side lunge 3 20 30-60 1B Skater crunch cross 3 20 30-60 1C Reverse sliding lunge 3 20 30-60 1D Alternating dumbbell row 3 15 30-60 1E Squat 3 20 30-60 1F Kettlebell chest press 3 15-20 30-60 1G Elevator abs 3 12 30-60 CIRCUIT SETS REPS/TIME REST (S) 2A Reverse sliding lunge 3 15 30-60 2B Reverse-grip pressdown 3 15 30-60 2C Standing dumbbell biceps curl 3 15-20 30-60 2D Single-leg dip 3 12-15 30-60 2E Mountain climber on sliding discs 3 20 30-60 CIRCUIT SETS REPS/TIME REST (S) 3A Single-leg hip raise 1-2 15 30-60 3B Sit-up 1-2 12 30-60 3C Opposite arm and leg balance 1-2 20 30-60 3D Reverse crunch on a bench 1-2 15 30-60 ** - as many as possible; @ - each side

6 MOVES For BIGGER ARMS

There are workout pros that say, "You don't need curls to build big arms." To them we have a simple response: Good for you. The truth is, curls and their variations are one of the best ways to build big, full, muscular arms. So instead of talking about what might work, we'll show you with this routine. Start curling your way to tighter shirt sleeves now. Difficulty level: Intermediate Muscles involved: Arms · Biceps · Triceps Focus: Build muscle Duration: 60 minutes How to do this workout? Perform the following workout 1-2 times per week. Make sure that you never perform these exercises on back-to-back days. Complete the exercises as straight sets by performing all sets of a given exercise before moving on to the next. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. Weekly routine Day 1 workout STRENGTH SETS REPS/TIME REST (S) 1 Cheating barbell biceps curl 4 10 60 2 Standing EZ-bar biceps curl 3-4 6-8 45 3 One-arm concentration curls 3-4 8-10 30 4 Rope pressdown 4 20-30 30 5 Seated dumbbell overhead triceps extension 4 6-8 0 6 Swiss ball dumbbell lying triceps extension 3 8-12 20 ** - as many as possible; @ - each side

ANTI-AGING WORKOUT

To offset the aging process, you'll combine metabolic boosters that will keep you burning calories 24 hrs a day and strength training movements that will be easy on your joints but hard on your fat cells. Once you start this workout, your body-and the aging process-won't stand a chance. Difficulty level: Intermediate Muscles involved: Back · Abs · Chest · Hamstrings · Shoulders · Quads · Glutes Focus: Fat loss Duration: 45 minutes How to do this workout? Perform this workout three days a week, resting at least a day between each session. So you might go on Monday, Wednesday, and Friday. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do 1 set of the 1st exercise, rest for the prescribed amount of time, and then do 1 set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : 2 moves done consecutively (like a circuit) with no rests in between. WEEKLY ROUTINE Day 1 workout SUPERSET SETS REPS/TIME REST (S) 1A Barbell front squat to push press 3 20 60 1B Barbell straight-leg deadlift 3 10 60 SUPERSET SETS REPS/TIME REST (S) 2A Squat thrusts 3 15 60 2B Plank with arm raise 3 8 60 SUPERSET SETS REPS/TIME REST (S) 3A Overhead dumbbell split squat 4 8 60 3B T-pushup 4 12 60 SUPERSET SETS REPS/TIME REST (S) 4A Dumbbell reverse lunge 4 15 60 4B Swiss ball rollout 4 20 60 ** - as many as possible; @ - each side

PERFECT ARM ROUTINE

You've heard of the pump. The amazing feeling you get when your muscles are full and tight and you look your best. The pump is actually essential for growth, and that's especially true for your arms. This routine is designed for the pump-and then some. It's one of the most intense arm workouts ever created, but the result is a pair of biceps and triceps worthy of praise and perfection. Difficulty level: Advanced Muscles involved: Biceps · Triceps Focus: Build muscle Duration: 60 minutes How to do this workout? Perform this workout 2-3 times per week, making sure to never do this routine on back-to-back days. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. WEEKLY ROUTINE Day 1 workout SUPERSET SETS REPS/TIME REST (S) 1A Barbell biceps curl 3 10, 8, 6 30 1B Forward bend biceps curl 3 10, 8, 6 30 STRENGTH SETS REPS/TIME REST (S) 2 Dead-hang biceps curl 3 10, 8, 6 30 3 Seated alternating dumbbell biceps curl 3 10, 8, 6 30 4 One-arm concentration curls 3 10, 8, 6 30 SUPERSET SETS REPS/TIME REST (S) 5A Close-grip barbell bench press 3 10, 8, 6 30 5B Incline dip 3 10, 8, 6 30 STRENGTH SETS REPS/TIME REST (S) 6 Seated single-arm overhead dumbbell extension 3 10, 8, 6 30 SUPERSET SETS REPS/TIME REST (S) 7A Rope pressdown 3 10, 8, 6 30 7B Triceps extension on floor 3 10, 8, 6 30 STRENGTH SETS REPS/TIME REST (S) 8 Dumbbell kickback 3 10, 8, 6 30 ** - as many as possible; @ - each side

Arms Workout With The Perfect Pushup® | Perfect Fitness

SECRETS TO ARM GROWTH

There's no miracle solution when it comes to building bigger arms. However, you can speed up your growth track with some specific training techniques. This program does just that by training fast, moving from exercise to exercise without rest. Not only will it make you more muscular faster, but it has the added benefit of burning fat, as well. Difficulty level: Intermediate Muscles involved: Forearms · Biceps · Triceps Focus: Build muscle · Fat loss Duration: 60 minutes How to do this workout? This workout consists of 3 circuits: 1 for biceps, 1 for forearms & 1 for triceps. Complete all the exercises and sets in a circuit before moving to the next one. Perform this workout 2-3 times per week, making sure to never do this routine on back-to-back days. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do 1 set of the 1st exercise, rest for the prescribed amount of time, and then do 1 set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. WEEKLY ROUTINE Day 1 workout CIRCUIT SETS REPS/TIME REST (S) 1A Close-grip lat pulldown 4-5 12-15 30 1B Barbell biceps curl 4-5 6-8 30 1C Cross-body dumbbell hammer curl 4-5 10-12 30 1D Cable biceps curl 4-5 10-12 30 1E Dead-hang biceps curl 4-5 10-12 30 CIRCUIT SETS REPS/TIME REST (S) 2A Barbell wrist curl 4-5 25@ 30 2B Barbell reverse wrist curl 4-5 20-30 30 2C Behind-the-back barbell reverse wrist curl 4-5 120 s 30 CIRCUIT SETS REPS/TIME REST (S) 3A Close-grip barbell bench press 4-5 12-15 30 3B Incline dip 4-5 ** 30 3C Seated dumbbell overhead triceps extension 4-5 12-15 30 3D Incline dip 4-5 ** 30 3E Triceps pressdown 4-5 12-15 30 3F Close-hands pushup 4-5 ** 30 ** - as many as possible; @ - each side

UFC DUMBBELL WORKOUT

Training 1 full-body exercise after another with little rest in between not only burns calories, but it simulates a fight. Each of these circuits lasts roughly six minutes, one minute longer than a UFC round. You'll perform the circuits up to five times in one workout, making for an intensity similar to a five-round UFC title fight. Difficulty level: Intermediate Muscles involved: Total body Focus: Fat loss Duration: 30 minutes How to do this workout? Perform the following workout 2 to 3 times per week. Make sure that you never perform these exercises on back-to-back days. Perform the exercises as a circuit, completing one set for each exercise, one after the other. After you've finished the last exercise of a workout, repeat the process until you've completed three circuits. Over time, build up to five circuits. Except where otherwise noted, use the heaviest weight that will allow you to complete all the prescribed reps for each set. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. WEEKLY ROUTINE Day 1 workout CIRCUIT SETS REPS/TIME REST (S) 1A Walking barbell lunge 3-5 10@ 15-30 1B Single-arm neutral-grip dumbbell row 3-5 10@ 15-30 1C Spiderman pushup 10 10@ 15-30 1D Inverted row with feet on Swiss ball 3-5 10 15-30 1E Pullup 3-5 10 15-30 1F Overhead dumbbell press 3-5 10 15-30 1G Single-arm neutral-grip dumbbell row 3-5 10@ 15-30 1H Half-kneeling stability chop 3-5 10 15-30 1I Standing cable crunch 3-5 10 15-30 ** - as many as possible; @ - each side