Tricep Baster Work outs!!!

wanna blast your TRICEP's???

EXERCISE SETS REPS

Bar pushdowns 4 8-12
superset with
Lying triceps extensions 4 8-12
One-arm dumbbell extensions 4 8-12
superset with
Dips 4 8-12
Rope pushdowns 4 8-12

(inspired by FLEX Magazine)

Abdominal Exercises for woman!!! really works!!

Abdominal Exercise # 1. Regular Crunches– This is done lying with your back flat on the floor with your ankles crossed and knees raised toward your chest. Hands can be put together in the front or placed behind the head with elbows straight out to the sides. Contract the abdomen muscles and lift your shoulders off the floor. Do not strain your neck and leave your lower back flat on the floor.

Abdominal Exercise # 2. V Crunches - Using a chair, sit on the edge of the seat with your arms straight down to the side and holding the sit. Keeping the back straight, lean the body back so it is at a 45 degree angle (like the first line of a ‘V’) .Then contract the abdomen muscles and lift the legs up toward the chest to make the knees form the second line of the V. This abs exercise works the lower abs. Keep your back straight with no arching of your lower back when lifting the legs.

Abdominal Exercise # 3. Floor leg lifts - Another good abs exercise to work the lower abs is to lie flat on the floor with your legs straight, hands to your sides or under your buttocks and lift your legs about 6 - 10 inches off the floor and hold for a few seconds. Hold the position for as long as you can without straining your neck or arching your lower spine. Repeat as many times as you can. While performing the exercises keep your abdominal muscles contracted and your lower back flat on the floor.

get bigger arms(bicep and tricep). .

hellow friendz..here is a bodybuilider's arms blasting routine:- (day of bicep routine)
after the Bicep's exercises you can try these Tricep's routine:

Sitting/Standing Tricep Extension- minimum 2 sets(minimum 8 reps per set).
Lying Tricep Extension- minimum 2 sets(minimum 8 reps per set).
Double Handed Skull Crusher/Double Handed Over Head Dumb bell Extension- minimum 2 sets(minimum 8 reps per set).
Tricep Pull Down/Tricep Rope Pull Down- minimum 2 sets(minimum 8 reps per set).

(day of tricep routine)

after finnishing all the tricep workout,you can follow these bicep routine:-

Standing Bar bell Curl- minimum 2 sets(minimum 8 reps per set).
Alternate Dumb Bell Curl- minimum 2 sets(minimum 8 reps per set).
Hammer Curl- minimum 2 sets(minimum 8 reps per set).
Close Grip Bar Bell curl- minimum 2 sets(minimum 8 reps per set).

Dear Friendz,,you can follow those routines..4 good.. :-)

massive chest routine. . .

Here is the Chest Mass Blast work out routine:

(Triset)
Incline Dumbbell Press 4 sets of 4-8 reps (no rest)
Incline Dumbbell Flyes 4 sets of 8-10 reps (no rest)
Incline Dumbbell Press 4 sets of as many reps as possible (1 minute rest)

Note: Use the same dumbbells you used for the Flyes. You may need to decrease the weight in order to stay within the recommended repetition ranges for the 2nd, 3rd and 4th trisets.

(Superset)
Bench Press 3 sets of 4-8 reps (no rest)
Weighted Chest Dips 3 sets of 10-12 reps (1 minute rest)

(Superset)
Peck Deck Machine 3 sets of 12-15 reps (no rest)
Chest Dips (No weight) 3 sets of 15-18 reps (1 minute rest)

get huge shoulder like ARNOLD SCHWARZENEGGER. .

Shoulder Shocker Workout

Throw a wrench into your next deltoid workout with this routine of underutilized but effective shoulder exercises:

Arnold Press: 4 sets – 8 reps

Cable Upright Row: 4 sets – 8/10 reps

Cable Lateral Raise (two arms): 4 sets – 12/15 reps

-superset with-

Dumbbell Front Overhead Raise: 4 sets – 12/15 reps

good luck friendz. . . :-)

wwe superstar JOHN CENA's workout routines. .

John has been a bodybuilder ever since he was 14 years old and even competed in a few bodybuilding contests.
He has said many times that he never has taken steroids.

EXERCISE: SETS: REPS
DAY 1 legs & calves:

Seated calf raises 10 x 20-10
standing weightless calf raises 4 x 25
standing single-leg curls 4 x 20-25
leg presses 5 x 20
leg ext 4 x 15
squats 4 x 10
hack squats 3 x 15
supersetted with:
single-leg ext 3 x 10

DAY 2 chest

incline machine press 5 x 20
incline barbell press 5 x 20
machine flies 3 x 15
cable flies 3 x 15
bench 3 x 10

DAY 3: Arms

preacher curls 5 x 12
standing BB curl 3 x 10-12
seated DB curl 3 x 10-12
standing cable curl 3-4 x 12
rope pressdowns 3 x 20
supersetted with:
single-arm cable pressdowns 3 x 10
lying tricep ext 6 x failure
overhead cambered ext 3 x 20
seated BB ext 3 x 20
dips 4 x failure

DAY 4: Shoulders

rear delt machine flies 5 x 20
machine overhead press 5 x 20
machine side laterals 5 x 20
seated military 3 x 10
DB laterals 3 x 12
standing BB press 3 x 10

DAY 5: Back

Lat pulldowns 5 x 20
bent BB rows 5 x 12-20
1-arm DB rows 5 x 12-20
Deadlifts 4 x 8-15
high rows 4 x 20
pullups 4 x failure
shrugs 5 x 20

note: Cena does 1 set of 60 crunches for abs at the end of each workout.

wwe superstar TRIPLE H'S Bodybuilding routines. .

TRIPLE H'S Bodybuilding routines.(For the beginner)-
Day 1- Chest(heavy day):

Incline bench presses: 2-4 sets of 6-10 reps
Flat Bench presses: 2-4 sets of 6-10 reps
Dumbbell Presses: 2-4 sets of 6-10 reps
Lateral raises: or upright rows 2-4 sets of 6-10 reps
Tricep Pushdowns: 2-4 sets of 6-10 reps
Day 2- Back, Biceps, Legs (Light):

Wide grip pulldowns: 2-4 sets of 12-15
Dumbbell Rows: 2-4 sets of 12-15 reps
Hyperextensions: 1-2 sets of 12-15 reps
Dumbbell curls: 2-4 sets of 12-15 reps
Barbell curls: 2-4 sets of 12-15 reps
Leg extensions: 2-4 sets of 12-15 reps
Legs curls: 2-4 sets of 6-10 reps
Calf raises: 2-4 sets of 6-10 reps
Day 3 (Light Day):

Incline Bench presses 2-4 sets: 12-15 reps
Flat-bench presses: 2-4 sets of 12-15 reps
Dumbbell bench press: 2-4 sets of 12-15 reps
Lateral raises/ or upright rows- 2-4 sets of 12-15 reps
Tricep pushdowns 2-4 sets of 12-15 reps
Lying tricep extensions.. 2-4 sets of 12-15 reps
Day 4 (Heavy Day):

Wide grip pulldowns: 2-4 sets of 6-10 reps
Dumbbell rows: 2-4 sets of 6-10 reps
Hyper extensions: 1-2 sets of 10-15 reps
Dumbbell curls: 2-4 sets of 6-10 reps
Barbell curls: 2-4 sets of 6-10 reps
Leg extensions :2-4 sets of 6-10 reps
Leg presses: 2-4 sets of 6-10 reps
Leg curls: 2-4 sets of 6-10 reps
Calf raises: 2-4 sets of 6-10 reps.