To learn more about this routine, go to Bodybuilding.com bit.ly We all live hectic lives and struggle to carve out workout time. But try living a life of red carpets and awards shows, beauty pageants, book signings and guest spots; try being a member of the paparazzi and a subject of its probing lens. It may not be doing 9-to-5 in a coal mine, but it is hard work being Mario Lopez. Yet he still finds time for his workouts, and his body offers Exhibit A-List. Which made us wonder: How does a guy this pressed for time look that good? He not only told us his super-efficient workout secrets – he let us videotape him performing them. Talk about extra. “These types of workouts are perfect when you don’t have time,” Lopez said. “For example, if you want to get that V and nice back going when you’re going shirtless at the beach, the dumbbell bent-over row is your exercise.” Whether you are a student back in school, or just an Average Joe or Jane strapped for time, this plan works nearly everywhere: in your dorm room, in the garage or out in the quad. All you need is a pair of dumbbells and the willingness to break a sweat. This is a 3-round circuit training workout comprising 4 simple exercises, each 8-to-12 reps. You are in a hurry, so there is little to no rest between the circuit rounds. Use this and you too can get ripped, and perhaps take a dance with a star.
17 years old, 180 lbs and I need to get big in about 2 to 3 months. Currently i have a program which i take, i used to do 5 days a week but now im only doing 4 days as recovery is important.
Monday: Chest, Abs
Tuesday:Triceps, Legs
Wednesday: Rest
Thursday: Shoulders, Abs
Friday:Biceps, Back
Weekend chill out
My workout exercise are fairly simple,
Chest: Bench press, Dumbbell flys & Lat pull downs (All 3×8)
Abs: Incline leg lifts, weighted sit ups, Captain’s chair (All 3×8)
Triceps: Tricep extensions, Skull crushers, one armed tricep extension (All 3×8)
Shoulders: Dumbbel shrugs, Shoulder press, Lateral raises (All 3×8)
Back: Deadlifts, Lat pull downs (back), the low row ( forgot the name but u sit down and u pull) (All 3×8)
Biceps: Preacher curls, pullys ( u stand and u pull this handle while ur arm is 90 degrees and u pull inwards), Alternate dumbbel curls (All 3×8)
I am going to bulk until summer and tried to come up with a new routine. Does this seem decent for building muscle and strength?
Monday: Back, Shoulders, Biceps
Barbell Rows 4 sets of 6 reps
Lat Pull downs: 3 sets of 6
Lateral raises side to side and out front 4 sets of 6
Dumbbell shoulder press 4 sets of 6
Weighted wide grip pullups 3 sets of burn out
Barbell curls 4 sets of 8
Hammer curls 3 sets of 8
Preacher curls 4 sets of 6
Wednesday Chest, Traps, and Triceps
Flat dumbbell bench 4 sets of 6
Incline dumbbell bench 4 sets of 6
Decline dumbbell bench 3 sets of 8
flys 3 sets of 8
Dumbbell shrugs 4 sets of 6
Rope pull down 4 sets of 8
dumbbell tricep extensions 3 sets of 6
weighted dips
Friday: Legs and core
Deadlift 4 sets of 6
Squats 4 sets of 6
leg press 3 sets of 8
leg curls 3 sets of 8
leg extensions 3 sets of 8
calve raises 3 sets of 8
Hi i weigh 125 pounds, Im 5′8, and I am at 10% body fat. I have a pretty good body that is v shaped and every thing is symmetrical. I just want to be a bigger version of my self right now is this a good program to follow help me please really appreciate it So what should i Change?
Meal Plan
9:30-1 1/4 Vector-1 1/2 milk- 380 Calories-19g Protein
12:30-Protein Shake-1 Banana-320 Calories-16g Protein
WORKOUT
3:00-2 Slice Toast-6 Slice Cold Cuts-Small Salad-385 Calories-35.5g Protein
Pull Ups 3×8
Lat Pull Down 3×8 80lbs
Reverse Lat Pull Down 3×8 80lbs
Low Row 3×8 75lbs
Dead Lifts 3×8 100lbs
Legs
Squats 3×8 115lbs
Legs Press 3×8 250lbs
Leg Extension 3×8 100lbs
Leg Curl 3×8 100lbs
Leg Abductors 3×8 150lbs
Leg Adductors 3×8 150lbs
Machine Standing Calve Raise 3×8 80lbs
Seated Calve Raise 3×8 80lbs
Shoulders
Military Press 3×8 35lbs
Dumbbell Shoulder Raise 3×8 12.5lbs
Dumbbell Y Raise 3×8 7.5lbs
Dumbbell Front 3×8 15lbs
Rear Deltoids Cables 3×8 7.5lbs
Shrugs 3×8 50lbs
Biceps
Chin Ups 3×8
Ez Curl Bar 3×8 45lbs
Barbell Curl 3×8 40lbs
Dumbbell Curl 3×8 20lbs
Hammer Curls 3×8 17.5lbs
Side Curls 3×8 17.5lbs/15lbs/12.5lbs
Abs
Crunches 30-3
Raised Crunches 15-3
Cross Crunches 15-3
Ab Rotation 15-3
Leg up 12-3
Knee up 12-3
Side Plank 30sec
Plank 30sec
IT took me alot of time to type this so please help me by the wat the 3×8 is 3 sets and 8 reps so people tell me what i need to change to make it better
Bodybuilding biceps hammer curls work the inside of the biceps. Get a great biceps workout from hammer curls with tips from a nationally competitive bodybuilder in this free weight lifting video. Expert: Brad Aubry Bio: Brad Aubry is CEO of VersaFit, as well as a national natural bodybuilder, certified personal trainer and a nutrition and fitness therapy specialist through International Sports Science Association. Filmmaker: Christopher Rokosz
Concentration curl biceps exercise is one of the few exercises for training biceps muscle isolated. And it is probably the best exercise to train lower area of biceps (near forearms). That is why that dumbbell exercise for biceps is common in bodyduilding training programs. Sports professionals who need to strengthen specific biceps muscles may also include concentration curl exercise into their biceps workout. You can find breathing instructions with more info about concentration curl and more biceps exercises at our wellness portal: www.passion4profession.net
Alternating hammer curls (standing with dumbbells): is an ideal exercise for developing the biceps muscle mass, maximize your arms and have explosives biceps muscles!
www.conikitv.com Beginner Dumbbell Interval Workout GYMBOSS timer POWERBLOCK or KETTLEBELL or TRX suspension trainer & REEBOK deck. Go to http toFollow Con & Niki’s daily workouts and exercise routines, healthy recipes, the world famous rapid fat loss and detox diet. Get inspired, educated, and motivated forever, but you’ll need to be brutally honest.
www.popularfitness.com How to do this bicep curl exercise using dumbbells which begins at the side and you curl the dumbbell in towards your chest, the middle part of your body.
A few notes before the actual workout:
name of the exercise 1st then sets and reps and usually in brackets the equipment used then the weight. This rule may not apply to the whole thing because I done this briefly and its just based on the gym I go to and the equipment available plus the spare time I have to workout. Any weight without Kg after just means the level the weight is set at on the fixed machines. The numbers in brackets after the press ups and crunches refers to sets and reps e.g. 30 reps then rest then 20 and so on and so forth until 100 is completed. The 8 min ab home workout can be found on youtube (I cant remember the exact title). My intentions of this programme are to gain muscle mass. I am 17 and weigh 11 st 4 lbs and I supplement with creatine and whey protein. And yes I have taken into consideration rest days and extra cardio but this way just suits me better within my weekly routine. I would be grateful for your thoughts and opinions and any tweaks that could be made, Thanks.
Workout
Monday:
Legs and abs
Roman chair- 3 sets of 10(straight and lateral flexion)
Hamstring curls- 3 sets of 15 8
Quads- 3 sets of 12- 12
Core plank- 1 minute
Double leg raise- 30 secs
Finish with 100 crunches (30,20,15,10,5,20)
8 min home ab workout
Tuesday:
Cardio- 20 mins medium-high pace
Biceps and triceps
Bicep curls- 3 sets of 8 (cable) 10
Tricep pushdowns- 3 sets of 8 (cable) 10
Bicep curls- 3 sets of 6 (barbell) 30 kg
Pull ups/dips- 3 sets of 6 (roman chair)
Curls-3 sets of 8 (tricep bar) 20 kg
Wednesday:
Chest and shoulders
Bench press- 3 sets of 6 (using exercise ball instead of bench) 40 kg
Shoulder press- 3 sets of 8- 9
Chest press- 3 sets of 6- 14
Incline bench- 3 sets of 6 (dumbbells) 20.5kg on each
Shoulder presses- 3 sets of 8(dumbbells) 12.5 kg
Finish with 100 press ups (30,20,15,10,5,20)
Thursday:
Back
Bent over row- 3 sets of 8-30 kg
Row- 3 sets of 12 (cable) full
Lat pulldown- 3 sets of 8- 10
Body weight rows- 3 sets of 15
So what should i Change?
