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Jay's Workout Routine
Written by Administrator   
Thursday, 06 November 2008 05:27

Home Workout Routine

Bodyweight Lateral Squat

  1. Stand with your feet shoulder width apart.
  2. Start by stepping to the right with your right foot and proceed into a squat.
  3. Return to the standing position with your feet shoulder width apart.
  4. Now step to your left with your left foot and proceed into a squat.
  5. Return to the starting position and repeat.

Half Squats

  1. Holding dumbbells at sides, stand upright with your feet shoulder width apart.
  2. Bend from knees until thighs are almost parallel to the ground (avoid letting knees turn inwards).
  3. Keep back flat, lower back slightly arched inwards and head up.
  4. Return to upright position and repeat.

Full Sit Up

  1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
  2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position.
  3. Return to start position.
  4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Straight Arm Modified Crunch

  1. Start position: Lie back onto floor or bench with knees straight or bent if you prefer, both hands straight and down by waist. Head should be in a neutral position with a space between chin and chest.
  2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extended arm should remain fixed and parallel to head.
  3. Return to start position.
  4. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. Also only curl your torso until your shoulders blades are off the ground. Do not try to sit up to an upright position. To increase resistance, hold dumbbell in hand of extended arm. To decrease resistance, position hand closer towards body.

Belly Blaster

  1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes.
  2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count.
  3. Return to the starting and repeat for the prescribed number of repetitions.

Core strength pelvic thrusts

Core Strength Pelvic Thrusts

  1. Lie on your back with your legs bent 90 degrees at the hip. Slowly lift your hips off the floor and towards the ceiling. Lower your hips to the floor and repeat for the prescribed number of repetitions.

Core strength training good mornings

Good Mornings

  1. Stand with feet shoulder width apart with knees slightly bent (at 20°).
  2. Start position: Grasp bar with overhand grip shoulder width apart. Back should be straight in a neutral position.
  3. Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement.
  4. Return to start position.
  5. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes.

Dumbell Deadlift Row

  1. Start by holding dumbells at your side.
  2. Squat down until the dumbells almost touch the ground.
  3. Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle.
  4. Now pull the dumbells in towards your waist.
  5. Return to the starting position and repeat.

Tip: Try to keep your low back slightly arched and your abs contracted to protect your low back. Be sure those elbows stay close to the body and that you are squeezing the shoulder blades together as you draw the elbows up towards the ceiling.

Dumbbell Curl With Shoulder Press

  1. Start by holding the dumbbells at your side with a neutral grip.
  2. Curl the dumbbells up to shoulder level and then proceed into a shoulder press.
  3. Keep your abs tight throughout the movement.
  4. Return to the starting position and repeat.

Tip: Try not to lean back as you go from curl to press to avoid low back injuries.

Push-ups From Knees

  1. Start by lying face down and placing your hands near your shoulders with your elbows pointing up.
  2. Keeping your trunk straight press your hands into the floor so that your upper body and hips come up off the ground into a push up position.
  3. Now you are in a modified push up position from your knees.
  4. Bend your elbows so that your chest touches the ground and then repeat by returning to the top position.

Flat chest press

Flat Chest Press

  1. Lying flat on bench, hold the dumbbells directly above chest, arms extended.
  2. Lower dumbbells to chest in a controlled manner.
  3. Press dumbbells back to starting position and repeat.
  4. Avoid locking elbows.

Flat chest fly

Flat Chest Flies

  1. Lying flat on bench, hold dumbbells directly above chest.
  2. Bend elbows slightly and maintain throughout the exercise.
  3. Open arms to sides. Elbows should remain 'locked' in a slightly flexed position.
  4. When upper arms are parallel to floor, return the weights to the starting position and repeat.

Seated Shoulder Presses

Seated Shoulder Presses

  1. Sit upright on bench with dumbbells over head. Make sure back is flat.
  2. Lower dumbbells slowly to shoulders.
  3. When arms are at 90 degrees, press the dumbbells back up and repeat.

Lateral raises

Lateral Raises

  1. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides.
  2. Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent throughout.
  3. When arms are parallel to floor, slowly lower back and repeat.

Front raises

Front raises

  1. Stand upright, knees slightly bent, shoulder width apart. Palms should be towards thighs.
  2. Raise one dumbbell directly in front of you.
  3. When arm is parallel to ground lower dumbbell slowly back. Repeat with the other arm.

Hammer curls

Hammer Curls

  1. Stand upright with dumbells at sides.
  2. Turn palms inward so they face body.
  3. Curl dumbbells up slowly keeping your elbows close to sides.

Concentration curls

Concentration Curls

  1. Sit on edge of bench with feet flat on the floor.
  2. Holding dumbbell place elbow on inside of thigh, just above knee.
  3. Curl dumbbell up towards your face. Do not swing back as you lift the weight.
  4. Slowly lower the weight and repeat for desired number of reps before switchingarms.

French presses

French Presses

  1. Lie flat on bench. Hold dumbbells directly above chest with palms facing each other. Dumbbells should be just about touching each other.
  2. Keeping your shoulders locked, let your elbows fold so dumbbells are lowered down to either side of head.
  3. Extend both your arms back to start position and repeat.

Calf raises

Seated Calf Raises

  1. Sit on the edge of the bench, feet flat on the floor about 12 inches apart.
  2. Rest dumbells on thighs while keeping hold of them.
  3. While staying seated raise heels by just using toes.
  4. Lower your heels to the ground and repeat.

Gym Workout Routine

Straight Leg Deadlift

Straight Leg Deadlift

  1. Stand with your feet about shoulder width apart with the dumbbells on the floor in front of your feet. Grab both dumbbells and hold them about shoulder with apart.
  2. Keeping your legs straight, lift the weight up.
  3. Keep lifting until you are fully upright.
  4. Bring the dumbbells back down to the starting position.

Barbell Bent-over Row

Barbell Bent-over Row

  1. Bend knees slightly and bend over bar with back straight. Grasp bar with a wide overhand grip.
  2. 2.Pull bar to upper waist. Return until arms are extended and shoulders are stretched forward. Repeat.

Barbell Squat

Barbell Squat

  1. From a rack with barbell upper chest height, position bar high on back of shoulders and grasp barbell to sides. Dismount bar from rack and stand with shoulder width stance.
  2. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

Barbell Bench Press

Barbell Bench Press

  1. Lie supine on bench. Dismount barbell from rack over the upper chest using a wide oblique overhand grip.
  2. Lower weight to upper chest. Press bar until arms are extended. Repeat.

Barbell Shoulder Press

Barbell Shoulder Press

  1. Grasp barbell with slightly wider than shoulder width overhand grip from rack. Position bar near upper chest.
  2. Press bar until arms are extended overhead. Return to upper chest and repeat.

Dumbbell Shrug

Dumbbell Shrug

  1. Stand holding dumbbells to sides.
  2. Elevate shoulders as high as possible. Lower and repeat.

Standing Barbell Curls

Standing Barbell Curls

  1. Grasp bar with a shoulder width under hand grip.
  2. With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.

Weighted Bench Dip

Weighted Bench Dip

  1. Stand between two benches placed parallel, slightly less than leg's length away. Place hands on edge of bench, arms straight with shoulders above hands. Rest heels on adjacent bench with legs straight. Have assistant place weight on lap near hips.
  2. Lower body by bending arms until slight stretch is felt in chest or shoulder, or rear end touches floor. Raise body and repeat.

2-3 Sets, 6-8 Reps

Exercise Data

Main Muscles:
Triceps Brachii
Other Muscles:
Deltoids
Equipment:
Two benches
Mechanics Type:
Compound

Stretching Routine

Standing Quad Stretch

  1. Standing with a shoulder width stance and hang onto an object for support.
  2. Bring one foot up and grab with your hand.
  3. Pull your foot up until you feel a stretch on the front of your thigh.
  4. Hold for the prescribed time and repeat with the other leg.

Hip Flexor Quad Stretch

  1. Step out 1-2 feet with one foot.
  2. Slowly push pelvis downward and forward until stretch is felt in front of back thigh.
  3. Hold for 20-30 seconds. Repeat as prescribed.
  4. Remember to keep the low back straight.

Standing Lateral Stretch

  1. Start by hanging onto a bar with one hand and raising the other hand above your head.
  2. Keeping your feet on the ground bend laterally to the side. Do not lean forward or back to accomplish movement.
  3. Keeping your body parallel you should feel a stretch on your side.
  4. Hold for the prescribed time and repeat with the other side.

Standing Shoulder Stretch

  1. Stand with a shoulder width stance and place both hands on the end of the toning bar.
  2. Lean forward keeping your back flat until you feel a stretch in your shoulders.
  3. Hold for the prescribed time and repeat if necessary.

Last Updated on Thursday, 06 November 2008 06:06
 

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