• Avoid adaptation; don’t allow your body to get use to your workout routines.
• Quality sessions, with ample rest between them, don’t train sore muscles.
• Fuel your body, plenty of protein throughout the day to build muscle tissue.
• Keep a log and keep your sessions regular. Consistency is the key.
• Always do a proper warm up and stretch before exercising.

STANDING BICEPS

Standing Biceps using either cable pulley or free weights, keep the elbows tucked into the side, avoiding any swinging movement. Aim to this set as a rapid drop set, working ideally with 4 –6 different weights, start heavy then work down doing only 10 reps minimum rest.
If working with free weights, look at keeping your back pushed into a solid wall if possible, as this will really help to isolate the biceps muscle. If performing this method, make sure you use a weight that is lighter than normal, as you will soon realize the difference just a little swing makes when lifting the weight.

INCLINE DUMBELL CURLS

Incline Bench Dumbbell curls, an excellent exercise to totally isolate the biceps, work one arm at a time in a smooth 2-0-2 motion. Avoid twisting the body when lifting the weight, concentrate on keeping the weight in line with the bench at all times. Aim for 2-3 sets of the same weight, making a note on how many you do with each arm, as this will indicate the difference in strength between your arms.
You may also aim to change the way that you lift the weight, reverse – hammer – normal style, however focus on keeping your triceps and elbow in contact with the bench.

SEATED CABLE CURLS

Seated cable curls, or two arm curl on a Scott bench. Work in a strong slow motion with reasonable weight, aim for a 4-0-3 rate doing 8-12 reps for 2-3 sets. Concentrate on good form and breathing throughout the exercise.
If you don’t have an incline bench, you can work off a Swiss Ball, keeling down behind it, or even a flat bench, working off one of the sides.

REVERSER CURLS

Reverse Curl, using either free weights or cable, place your hands on the bar with your palms facing you. Keep your elbows as close to your side as possible aim for a 3-0-2 rate doing 10 – 12 reps with the same weight for 2-3 sets.
You may wish to isolate this movement even further by working off a Scott bench, or the side of a flat bench.

Read More »

• Avoid adaptation; don’t allow your body to get use to your workout routines.
• Quality sessions, with ample rest between them, don’t train sore muscles.
• Fuel your body, plenty of protein throughout the day to build muscle tissue.
• Keep a log and keep your sessions regular. Consistency is the key.
• Always do a proper warm up and stretch before exercising.

LAT PULL DOWN

Hold lat bar down with hands about 6-12 inches wider then shoulder width. Sit down with arms extended overhead. Pull bar straight down until it touches back of neck just above shoulders. Return to starting position. Inhale up, Exhale down. This can also be done with medium grip.
Aim for 2 sets of 10 – 15 reps each leg, using a light weight, however aim for a full range of movement.

ONE ARM ROW

With a dumbbell in one hand stand next to a flat bench and position the knee on the bench. Bend forward from the hips, and place the free hand on the bench. Keep the lower back in neutral and bend so that your upper body is parallel to the floor and the head facing down. The hand holding the dumbbell should hang straight down with the palm facing the bench.
Keeping the arm close to the side of your body, pull the dumbbell up to your side and pause. When pulling up point the elbow towards the ceiling. With a controlled movement lower back to the starting position and repeat until the set is finished. Switch arms and repeat.

SEATED ROW

Attach a double handed bar to a pulley row machine. Grasp the bar and sit in an upright position and with the legs fully extended and slightly bent at the knees.
Pull the bar to the upper abdominals and pause, squeezing your shoulder blades together. As you pull back keep your elbows close to your sides and point them behind you, and pull until they go right past your back. Straighten your arms back to the starting position.

LEG PRESS

There are a number of foot positions you can use to work the different muscles of your quadriceps, you can have your feet close together – wide or shoulder width apart.
Work for 3 sets of 10-12 reps, for first set work with your feet close, then normal and finally wide, with toes pointing outwards.

LOWER BACK EXTENSION

Cross your arms over your chest , keep your abs tight, squeeze your bottom as you raise the upper body . Only a small movement is required as you do not want to hyperextend your back.

Read More »

• Avoid adaptation; don’t allow your body to get use to your workout routines.
• Quality sessions, with ample rest between them, don’t train sore muscles.
• Fuel your body, plenty of protein throughout the day to build muscle tissue.
• Keep a log and keep your sessions regular. Consistency is the key.
• Always do a proper warm up and stretch before exercising.

DIPS

Machine Tricep Dips, aim to do 3 sets of as many reps as possible whilst maintaining correct form. If you can not work using a dips machine, perform your dips on a bench with either your feet up on another bench (harder) or rest them on the floor.

CABLE PULL DOWN

Cable Pull Down, using either a straight bar or cable rope extension pull the weight down keeping your head up and shoulders back. Aim for 3 sets of a good weight in a 4-1-2 rate. Aim to hold for a second flexing the muscle fully to ensure optimum results. Keep the elbows firmly by your sides and tighten the abdominals to help stabilize the upper body.
For best results aim to use a rope attachment, so that you can split the rope in the final phase of the movement.

SWISS BALL

Swiss Ball Close Grip Press Up – This is an excellent exercise for developing the triceps muscles, regardless of your strength, this is a tough exercise. Keep your hands on the central part of the ball, with thumbs and index finger touching. Aim to do 2 sets of as many reps as you can with 30 seconds rest between sets. Beginners should perform this exercise without the ball working on their knees in a normal close hand tricep press up position.

PULLOVERS

Single Arm Tricep Pullover, an excellent exercise to isolate the triceps. Stabilize the weighted arm with your free hand, whilst lifting the weight up, keeping your elbow pointing upwards. Perform 3 sets of 12-15 reps with a lightweight, at a 2-0-2 rate.

Read More »

• Avoid adaptation; don’t allow your body to get use to your workout routines.
• Quality sessions, with ample rest between them, don’t train sore muscles.
• Fuel your body, plenty of protein throughout the day to build muscle tissue.
• Keep a log and keep your sessions regular. Consistency is the key.
• Always do a proper warm up and stretch before exercising.

OVERHEAD PRESS

Stand/sit with feet shoulder-width apart. Start with barbell OR dumbbells at eye level, hands wider than shoulders and arms at 90-degree angle. Slowly push weight over head (keep the weight slightly forward in front of head so you can see it out of the corner of your eye) and lower back until elbows are at 90 degree angles (like a goal post).

LATERAL RAISE

Stand or sit holding weights on the outside of each thigh, palms facing in. Leading with the elbows and keeping arms slightly bent, lift arms out to the side, stopping at shoulder level (wrists straight) and lower. Don’t lift past the shoulder!

SHOULDER ROTATION

Stand sideways to cable (or resistance band), holding cable in opposite hand, elbow bent to 90 degrees, hand in front of body. Keeping upper arm stable, contract shoulder muscles to rotate forearm out to the side. Keep your arm at a 90-degree angle throughout the movement and try not to move your elbow.

UPRIGHT ROW

Stand holding a barbell (or dumbbells), palms facing you. Slowly bend the arms and pull barbell up, stopping at chest level. Be sure to keep the wrists straight and the elbows above the bar. Hands can be close together or wide.

Read More »