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Muscle-Building
Muscle-Building ( Body Building )
- Duration : 1 Hour
- Stepthen Adams
Chest :
- Incline dumbbell press - 4 sets of 8 to 10 reps.
- Flatbench barbell press - 4 sets of 8 to 12 reps.
- Incline dumbbell flies - 4 sets of 8 to 12 reps.
- Cable crossovers - 2 sets of 12 to 18 reps.
Triceps :
- Pushdowns - 4 sets of 8 to 12 reps.
- Extensions using a rope - 2 sets of 12 to 18 reps.
- Incline dumbbell curls - 4 sets of 8 to 12 reps.
- Extensions using a rope - 2 sets of 12 to 18 reps.
Deatiled Workout Plan
Step 01 Standing Barbell Curl
In your workout: Do it first, at the beginning of your biceps workout, so you can really challenge yourself with weight. For a bit more of a strength stimulus, choose a weight you can handle for about 6-8 reps. Warning: It's really easy to cheat on this movement. Keep it strict for the most part, especially when you're going heavy.
So do it—and do it as many ways as you can! Wider can give a little more emphasis to the short head, and a narrow grip hits the long head. But be warned: A narrow grip reduces overall muscle activation by nearly 15 percent, so don't use this grip exclusively.2
Step 02 Bumbbell Curl
In your workout: Do it first, at the beginning of your biceps workout, so you can really challenge yourself with weight. For a bit more of a strength stimulus, choose a weight you can handle for about 6-8 reps. Warning: It's really easy to cheat
So do it—and do it as many ways as you can! Wider can give a little more emphasis to the short head, and a narrow grip hits the long head. But be warned: A narrow grip reduces overall muscle activation. cheat on this movement. Keep it strict for the most part,
Step 03 Reverse - Grip - Barbbell
In your workout: Do it first, at the beginning of your biceps workout, so you can really challenge yourself with weight. For a bit more of a strength stimulus, choose a weight you can handle for about 6-8 reps. Warning: It's really easy to cheat
So do it—and do it as many ways as you can! Wider can give a little more emphasis to the short head, and a narrow grip hits the long head. But be warned: A narrow grip reduces overall muscle activation.
Step 04 Rope Hammer Curl
In your workout: Do it first, at the beginning of your biceps workout, so you can really challenge yourself with weight. For a bit more of a strength stimulus, choose a weight you can handle for about 6-8 reps. Warning: It's really easy to cheat
So do it—and do it as many ways as you can! Wider can give a little more emphasis to the short head, and a narrow grip hits the long head. But be warned: A narrow grip reduces overall muscle activation.