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Squats | Motivation | Bodybuilding Quotes

big-weights-squats-quotes-bodybuilding-motivation


big-weights-squats-quotes-bodybuilding-motivation

Squats | Motivation | Bodybuilding Quotes

When you have one of those days when you feel a big weight on your shoulders DO SQUATS.
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Squats are a girl’s best friend | Video


https://www.youtube.com/watch?v=OgP6c0YJg0k
Squats are a girl’s best friend | Video

Though many men still do not want to accept the fact that squats one of the three best exercises for the development of the human body, the ladies know very well that benefits them carries demanding training that requires only a rod and a sufficient number of weights.

For the development of legs and perfect butt, squats are most effective workout. At the same time, many other muscles involved in the work, ensuring the stability of the body.

An eighteen-year girl on his perfect example showed how to look like a complete training based on squats.

It was done in 7 series, which looked like this:

30 repetitions with 30 kg (heating)

20 repetitions with 40 kg

12-15 repetitions with 50 kg

12-15 repetitions with 50 kg

12-15 repetitions with 50 kg

10 repetitions with 60 kg

6 reps with 80 kg

Most men would envy her …

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Arnold Golden Six Workout Routine | Muscular physique Tips


Arnold Golden Six Routine

The ‘Golden Six’ was a programme is based around six key exercises .According to Arnold he made “remarkable” gains on.

Austrian Oak built his impressive foundation on full-body workouts such as Park’s ‘Beginner 5×5 routine and his own ‘Golden Six’

I found out everything I could about Reg Park. I bought all the magazines that published his programs. I learned how he started training, what he ate, how he lived, and how he did his workouts. I became obsessed…

The Golden Six Routine

ExerciseSetsReps
Barbell Squat410
Wide Grip Barbell Bench Press310
Chin Up3Max
Behind The Neck Overhead Press410
Barbell Curl310
Bent Knee Sit Up3-4Max

Tips

  • Arnold recommended performing this routine 3 times per week on alternating days for a 3 month cycle.
  • Once you can do 2/3 reps above the recommended amount increase the weight.
  • Strive to progress wherever possible.
  • Rest for 2 minutes between sets of squats and no more than 90 seconds for the other exercises.
Arnold Schwarzenegger Young Photos
Arnold Schwarzenegger Young Photos

Follow Arnold Golden Six Workout Routine. It’s perfect way to lay the foundation for a well balanced, muscular physique.

Get in, blitz everything, get out, eat, rest, repeat.

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Minimum exercise with optimal progress | How?


minimum-exercise-with-optimal-progress

Minimum exercise with optimal progress | How?

Training plan which is based on four days of activities with three days of rest during the week, is designed so that through 12 weeks show optimal results with respect to increasing muscle and getting lean muscle mass in general.

So, if problematic weekend, then simply be timed two days of rest, if still greater problem in working days, each can adapt itself best variant, a weekly training plan essentially looks like this:

Day 1 – The lower part of the body, the emphasis on the quadriceps

Day 2 – Upper Body

Day 3 – Holidays

Day 4 – The lower part of the body, the emphasis on the hamstrings

Day 5 – Upper Body

Day 6 – Holidays

Day 7 – Rest

Exercises:

The first day of the cycle, when the planned training of the lower body with emphasis on the quadriceps, training ‘should look like this:

Squats (6-12 reps, 3 sets)

Leg press (6-12 reps, 3 sets)

Hack squats – with a rod behind the buttocks (6-12 reps, 2 sets)

Deadlift corrected leg (10-15 reps, 2 sets)

Lying hamstring curl (6-12 reps, 3 sets)

Leg Extensions – shot (6-12 reps, 3 sets)

Standing on a machine for lifting sheets (6-12 reps, 3 sets)

The second day of the cycle, when the scheduled upper body training plan should look like this:

Bench Incline bench (6-12 reps, 3 sets)

Decay (6-12 reps, 3 sets)

Lateral Raise dumbbells (6-12 reps, 3 sets)

Rowing (6-12 reps, 3 sets)

Withdrawals at lat Mazin (6-12 reps, 3 sets)

Flying for the last shoulder (12-15 reps, 3 sets)

Biceps curl on Scott bench (6-12 reps, 3 sets)

Withdrawal cable triceps (8-15 reps, 3 sets)

The fourth day of the cycle is again reserved for the lower body, but this time in the middle of training exercises for the hamstrings.

Leg Extensions – shot (12-20 reps, 4 sets)

Lying hamstring curl (12-20 reps, 4 sets)

Lunges with dumbbells (8 breakthroughs, 4 series)

Front squats (12-20 reps, 3 sets)

Deadlift corrected leg (12-15 reps, 3 sets)

Seated on a machine for lifting sheets (15-25 reps, 3 sets)

Fifth, the last day of the cycle, after which follows a break of two days, based on stimulation of hypertrophy of the upper body, and these are exercises that should be in the training program:

Dumbbell Bench thrust on the incline bench (12-15 reps, 3 sets)

Decay (to failure, 3 sets)

Lateral Raise dumbbells (15-25 reps, 3 sets)

Rowing (12-15 reps, 3 sets)

Withdrawals on the lat machine (12-15 reps, 3 sets)

Flying for the last shoulder (15-25 reps, 3 sets)

Biceps curl on Scott bench (15-20 reps, 3 sets)

Withdrawal cable triceps (15-20 reps, 3 sets)

With this complete program, not so common but hard trainings, it is necessary to devote great attention to diet, and that during the week in sufficient time to rest, is left as an excellent vacation area, regeneration and muscle growth. All you need is to provide them with the right fuel in the form of a sufficient protein intake, but also all the other elements, so that the final week 12 of follow-up of this training program, changes to the body were more than visible.

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How to burn calories in the shortest possible time


how-to-burn-calories-in-shortest-possible-time

How to burn calories in the shortest possible time

A quick way of life and a bit of free time for many people is the fundamental problem of maintaining a good line , so it is necessary to find a short but maximum effective training programs that will not take much time, and that will also spend as much as possible the number of calories .

That’s why we bring you a short training program , which requires only a few minutes of time , and that should help you burn about 1000 calories !

This short training consists of 10 exercises , number of repetitions varies from 5 to 30 , and for maximum efficiency ( and less time spent ) all exercises should try to perform without a break .

– Squats ( 20 reps )

– Push-ups ( 10 reps )

– Jumping Jacks workout ( 30 reps)

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– Burpees exercise ( a combination of a push-up and jump – 10 reps )

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– Rock climbing ( 30 reps)

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– Situps ( 20 reps )

– Heading ( 20 reps )

– Burpees ( again , this time five repetitions )

– Squats ( again , again 20 reps )

– Russian twist

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– High knee lift ( 15 reps)

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– Running in heels with a shock of buttocks ( 10 reps )

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Ulisses Jr Training Routine | One Week Training Program


Ulisses Jr Training Routine | One Week Training Program

Continue reading Ulisses Jr Training Routine | One Week Training Program