101 Workouts For Men: Build Muscle, Lose Fat & Reach Your Fitness Goals Faster - Softcover

Berg, Michael

Softcover

ISBN 10: 1600780245 ISBN 13: 9781600780240

Verlag: Triumph Books, 2008

Inhaltsangabe

Muscle & Fitness magazine has provided a program of rapid-fire core workouts for those seeking to &;get moving&; on a weight-training fitness program or for those who wish to expand, freshen-up, and enhance their workout regimen. There are 101 photo-illustrated workouts that allow enthusiasts the opportunity to glance at the photo during a workout to check their faithful following of the routine. Whether a novice or an experienced weight trainer, the chapters offer different programs for levels of progress as well as a guide to designing personalized workout systems. Moreover, fitness and well-being are considered with a presentation on cardio primer and a feature on basic fitness nutrition as well. 101 Workouts For Men provides a complete one-stop get-fit package for fitness enthusiasts.

Über diesen Titel

Über die Autorin bzw. den Autor

Michael Berg, NSCA-CPT, is a financial editor at Newsmax Media and the former editor-in-chief of Muscle & Performance Magazine. His articles have appeared in numerous publications, including Better Nutrition, Maximum Fitness, Men&;s Fitness, and Renew Magazine. Muscle & Fitness is bodybuilding magazine that offers professional exercise and nutritional tips.

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101 Workouts

By Michael Berg

Triumph Books

Copyright © 2007 Weider Publications, LLC
All rights reserved.

ISBN: 978-1-60078-024-0

Contents

Chapter 1: Chest, 
Chapter 2: Delts, 
Chapter 3: Back, 
Chapter 4: Legs, 
Chapter 5: Biceps, 
Chapter 6: Triceps, 
Chapter 7: Abs, 
Chapter 8: Combination Routines, 
Chapter 9: The Muscle & Fitness Every Body Training Manual, 
Chapter 10: Coming On Strong, 
Chapter 11: Cardio Blitz, 
Chapter 12: Basic Nutrition, 
Chapter 13: The 113 Best Bodybuilding Foods, 
Index of Exercises, 

CHAPTER 1

CHEST

WHETHER YOU CONSIDER YOURSELF a beginner or more advanced lifter, this chapter, like this entire book, will give you plenty of workout options. From the specially designed starter program on page 2 — useful whether you're brand-new to the gym or returning after a long layoff — through the pro-caliber bodybuilder workouts on pages 8 through 15 you'll find just the program that fits your needs. Even if you don't belong to a gym, we've got you covered, as 2006 Mr. Olympia Jay Cutler demonstrates a workout you can do at home, with nothing more than a barbell set, dumbbells and an adjustable bench.

With that in mind, turn the page. It's time to choose a pectoral-building plan and put it to work for you.

CHEST: BEGINNER

#1

FOR MOST GUYS, "CHEST DAY" IS THE BEST day of the week, training-wise. Here we set you on the right path in your chest quest with a machine-heavy routine that primes your pectorals for more specialized training down the road.

Some things to keep in mind ...

* As a beginner, err on the light side when choosing a weight. If you can't finish the listed reps, you've gone too heavy and need to drop down on the next set.

* As a note for here and throughout the book, if you see a decreasing rep scheme, pyramid up the weight each set; and if the reps are the same set to set, choose one challenging weight and use it for all the listed sets of that exercise.

DECLINE BARBELL PRESS

START: Lie back on a bench set to about a 30-40-degree decline. Grasp the barbell with an overhand, slightly wider than shoulder-width grip. Lift the bar from the supports and hold it over your lower chest, arms extended.

MOVE: Lower the barbell to your chest, touching down to your lower pecs lightly before pushing the bar back up to full extension.

SMITH-MACHINE INCLINE PRESS

START: Position yourself on an incline bench set at about 45 degrees so that the bar touches the top of your chest just below your collarbone. Once your position is set, get up and load the bar, then lie back onto the bench and grasp the bar with a slightly wider than shoulder-width grip.

MOVE: Press the bar straight up, stopping just short of elbow lockout. Feel your pecs contract to bring your arms up above your torso. Pause at the top and lower the bar under control to your upper chest.

PEC-DECK FLYE

START: Sit in a pec-deck station, placing your elbows and upper arms on the pads. For best results, position your arms so that your elbows fall just below your shoulders, and limit the stretch to just behind your chest.

MOVE: Squeeze your pecs to bring the pads together in front of your chest. Flex your chest hard at the moment in the exercise when your elbows are together and always lower the weight under strict control. Don't bounce.

PUSH-UP

START: The traditional "drop-and-give-me-50" push-up is done with a flat back and hands just outside your shoulders (on steps or the floor).

MOVE: Press to full extension, keeping your elbows pointing out, and lower under control. Don't sag in the middle.

MACHINE PULLOVER

START: Sit in a pullover machine, grasping the handles with both hands while placing your elbows against the elbow pads.

MOVE: Bring the handles down in front of your torso, pause for a moment, then return back to the start under full control. To keep your pecs active, put more emphasis on pushing the bar down with your hands, rather than leading with your elbows pressing against the pads. In addition, actively flex your entire chest as you pull the bar down; using this "flexing" technique on all your chest exercises will help you develop the mind/muscle link that in time gives you pinpoint control over your muscles and their actions.

PARALLEL-BAR DIP

START: Grasp the bars with your arms extended and locked. Lean forward, bend your knees and cross your legs.

MOVE: Keep your elbows out to your sides as you lower yourself down, dropping until your upper arms are about parallel to the floor. Squeezing your palms toward each other in an isometric fashion, begin pressing back up until your arms are again fully extended. Be sure to keep leaning forward or the exercise focus will shift more to your triceps.

CHEST: 15-MINUTE

#2

DO YOU ALWAYS FIND YOURSELF SHORT ON time? Not a problem, because here's a fast yet challenging 15-minute routine that hits your chest from multiple angles for a complete workout.

* The first two exercises and the last two are supersets, which are two exercises for the same bodypart done back to back with no rest in between. For instance, on your first set you'll do the Smith-machine flat-bench press for 12 reps, then immediately pick up two dumbbells for 8 reps of the neutral-grip flat-bench press.

* Rest 30-60 seconds between supersets (by the way, this general guideline applies to all supersets within this book).

NEUTRAL-GRIP FLAT-BENCH DUMBBELL PRESS

START: Grasping two dumbbells, lie on a flat bench and turn your wrists so they face each other, hands at each side of your torso.

MOVE: Press the dumbbells upward, allowing them to naturally move toward each other at the top (without touching). Then reverse the move back to the start, getting a good pectoral stretch at the bottom.

SMITH-MACHINE FLAT-BENCH PRESS

START: Load the appropriate weight, lie back on the bench and grasp the bar with a slightly wider than shoulder-width grip.

MOVE: Keep your elbows pointing outward as you press the bar straight up. Pause at the top, then lower the bar until it lightly touches your chest. If you reach failure without a spotter, simply rack the bar on the closest hook.

EXERCISE-BALL DUMBBELL FLYE

START: This exercise is similar in execution to the flat-bench flye, except that here your body works harder to keep you stabilized. Grab two dumbbells and lie back on a ball so that you face the ceiling. Extend the dumbbells out to each side of your body, maintaining a slight bend in your elbows to protect them from hyperextension.

MOVE: Without altering the angle in your elbows, bring the dumbbells up in an arc toward each other, stopping just short of touching over your chest. Lower them back along the same path to the start. To get more upper-chest emphasis, lower your hips toward the floor and perform in the same manner.

SEATED CHEST PRESS MACHINE

START: Position the handles of the machine so they line up with your mid to upper chest, sit back in the seat and grasp the handles with an overhand grip.

MOVE: Press the handles straight out in front of you until your arms are fully extended but not locked, then slowly bring your hands back toward your chest without letting the weights touch the stack.

EXERCISE-BALL...

Details zur Ausgabe

• Verlag: Triumph Books
• Erscheinungsdatum: 2008
• Sprache: Englisch
• ISBN 10: 1600780245
• ISBN 13: 9781600780240
• Einband: Taschenbuch
• Anzahl der Seiten: 176
• Kontakt zum Hersteller: Triumph Books; https://www.triumphbooks.com; ; 814 North Franklin Street; CHICAGO; IL; 60610; USA
• Verantwortliche Person: Nicht verfügbar