Weight Loss Routine
Wednesday, August 3, 2011
, Posted by Msry 7or at 6:52 PM
This workout program helps strip away the fat that (hopefully) is covering the built muscle underneath. There are few exercises meant to develop muscles such as the biceps and triceps that men love to shape - working out the bigger muscles helps burn the fat easier.
For this to work, you need to workout roughly 2-3 times a week and go through the following routine 2-3 times per workout. Start by doing 5 minutes of cardio to warmup, then go through each exercise in rapid succession. Do 5 more minutes of cardio, then go through the list again for the second or third time
Workout List
Beginner Squat
9-10repetitions
STEP 1. While holding two dumbbells by your side at arm's length, keep your feet roughly a shoulder-width apart and pull your shoulder blades back.
STEP 2. Slowly bend your knees and lower your body. Stop when you find that your thighs are parallel to the floor.
STEP 3. It is important to keep your knees from moving forward past your toes and have your lower back in its natural arched alignment. Slowly return to the starting position in the same manner.
STEP 2. Slowly bend your knees and lower your body. Stop when you find that your thighs are parallel to the floor.
STEP 3. It is important to keep your knees from moving forward past your toes and have your lower back in its natural arched alignment. Slowly return to the starting position in the same manner.
Target: Legs Muscles Worked: Quadriceps, Glutes, Soleus
Difficulty: Beginner
--------------------------------------------------
Machine Lateral Pull-Down
9-10repetitionsLike the Assisted Pull-Up, this exercise not only works the back muscles but also the biceps muscles and the muscles of the forearms, improving the strength of your grip. It is a good exercise for beginners because it allows them to build up strength before progressing to body-weight pull-ups and chin-ups.
STEP 1. Adjust the kneepads to comfortably support your legs and to help stabilize weight then stand up and grip the bar with your hands a shoulder-width apart before pulling the bar back down and taking your place under the knee support.
STEP 2. Stay seated and extend your arms up and above your position, then pull the bar down until it reaches your upper chest.
STEP 3. Make sure that your shoulders are down and your elbows pulled back and hold for a second before returning to the start position.
STEP 4. Slowly extend your arms back up, stretching fully and keeping your "tall" posture. Repeat for the desired number of reps.
STEP 2. Stay seated and extend your arms up and above your position, then pull the bar down until it reaches your upper chest.
STEP 3. Make sure that your shoulders are down and your elbows pulled back and hold for a second before returning to the start position.
STEP 4. Slowly extend your arms back up, stretching fully and keeping your "tall" posture. Repeat for the desired number of reps.
Target: Back Muscles Worked: Latissimus Dorsi, Biceps Brachii, Trapezius
Difficulty: Beginner
------------------------------------------------------------
Barbell Bench Press
6-8repetitionsThis exercise is excellent for building strength and muscle mass, but it is not suitable for a beginner - it should be regarded as a useful progression from Machine Chest Press. It works on the front of the shoulders and triceps as well as the chest.
STEP 1. Lie on your back with your feet supported either by a raised platform or the floor. Make sure that you do not over-extend your lower back and keep your buttocks in contract with the bench. Take an overhand grip on the bar, slightly wider than a shoulder-width apart. Inhale and push the bar off the rack (if there is one) then move it lower down to the midline of your chest.
STEP 2. Try to keep the bar, your wrists, elbows, and your shoulders working on the same line of axis - straight up and down.
STEP 3. Hold for a second then push the bar back up, making sure that you shoulders do not hunch forward away from the bench and that it is your triceps muscles and chest that are pushing.
STEP 4. Keep your upper body in contract with the bench as much as possible and keep your breathing rhythmical - exhale when you push the bar back up.
STEP 2. Try to keep the bar, your wrists, elbows, and your shoulders working on the same line of axis - straight up and down.
STEP 3. Hold for a second then push the bar back up, making sure that you shoulders do not hunch forward away from the bench and that it is your triceps muscles and chest that are pushing.
STEP 4. Keep your upper body in contract with the bench as much as possible and keep your breathing rhythmical - exhale when you push the bar back up.
Target: Chest Muscles Worked: Pectoralis, Deltoids, Triceps Brachii
Difficulty: Beginner
---------------------------------------------------------------
Bulgarian Split Squat
8-10repetitions
STEP 1. Using an overhand grip, hold a barbell so that it is resting on your upper back (be careful not to rest it on your neck) and then stand about three feet in front of a bench. Then, lace your left foot on the bench behind you so that only your instep is on it.
STEP 2. Slowly lower your body so that your right knee becomes bent 90 degrees and your left knee comes close to touching the floor. Your torso should remain upright while your right lower leg is perpendicular to the floor.
STEP 3. Push yourself back to the original starting position as quickly as you are capable. Repeat until you feel you are done, then switch feet so that your right foot is now resting on the bench while your left leg does the workout.
STEP 2. Slowly lower your body so that your right knee becomes bent 90 degrees and your left knee comes close to touching the floor. Your torso should remain upright while your right lower leg is perpendicular to the floor.
STEP 3. Push yourself back to the original starting position as quickly as you are capable. Repeat until you feel you are done, then switch feet so that your right foot is now resting on the bench while your left leg does the workout.
Target: Legs Muscles Worked: Quadriceps, Glutes, Soleus
Difficulty: Advanced
-----------------------------------------------------
One-Arm Row
8-10repetitions
STEP 1. Use your non-dominant hand to hold a dumbbell, while placing your dominant hand and knee on a bench, as illustrated.
STEP 2. Keep your back flat as you let the dumbbell hang down to your side so your arm lines up just in front of your shoulder.
STEP 3. Pull the dumbbell upward and back toward your hip while keeping your elbow close to your body. Focus on using your upper-back muscles in doing this motion. Pause, then slowly return to the starting position.
STEP 2. Keep your back flat as you let the dumbbell hang down to your side so your arm lines up just in front of your shoulder.
STEP 3. Pull the dumbbell upward and back toward your hip while keeping your elbow close to your body. Focus on using your upper-back muscles in doing this motion. Pause, then slowly return to the starting position.
Target: Back Muscles Worked: Latissimus Dorsi, Biceps Brachii, Trapezius
Difficulty: Intermediate
-------------------------------------------------------------
Ab Crunch on a Ball
10-12repetitionsThe basic movements of this exercise develop the strength of the abdominal muscles, while the use of the ball helps increase stability.
STEP 1. Slowly roll down onto the ball, letting your spine follow its curve, and place your head and neck in a comfortable position on its back. Place your hands at the sides of your head and position your feet hip-distance apart.
STEP 2. Draw your abdominal muscles, then exhale and curl your entire spine up, starting from the neck. Flex at your torso until the distance between the top of your pelvis and the bottom of your ribs stops shortening.
STEP 2. Draw your abdominal muscles, then exhale and curl your entire spine up, starting from the neck. Flex at your torso until the distance between the top of your pelvis and the bottom of your ribs stops shortening.
Target: Abs Muscles Worked: Rectus Abdominis, Obliques, Lower Back
Difficulty: Beginner
---------------------------------------------------------------
Bar Military Press
1set, 12 repetitionsThis is one of the most effective of all the shoulder-building exercises, and should be incorporated in workout programs of all levels once the correct movement has been mastered and feels comfortable.
STEP 1. Sit with your back on a bench that allows a steep incline - between 80° and 90°. Grasp the barbell with an overhand (pronated) grip with your hands just a little wider than shoulder-width apart and rest it on your upper chest.
STEP 2. Brace your shoulders and back, then inhale and press the bar straight up, keeping your elbows slightly bent at the top.
STEP 3. To finish, lower back down to the start position, keeping your abdominals and lower back braced, then repeat for the desired number of reps.
STEP 2. Brace your shoulders and back, then inhale and press the bar straight up, keeping your elbows slightly bent at the top.
STEP 3. To finish, lower back down to the start position, keeping your abdominals and lower back braced, then repeat for the desired number of reps.
Target: Shoulders Muscles Worked: Deltoids, Pectoralis, Triceps Brachii
Difficulty: Intermediate
================================================
Source:fullfitness.net/routines/weight-loss
Currently have 0 Comment: