• Workout Programs
• Food Search
• Challenges
• Exercise Library
• Fitness Groups
• Forums
• Blog

Backs and Biceps Part of the Muscle and Strength 6 Day Cardio and Weightlifting program. This workout has never been performed.

Description

Back and Biceps

---

Exercise Routine

	Lat Pulldowns - Wide-Grip Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it...Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that throughout the exercise. Your elbows should make an arc shape to the side of your body on the way down and on the way up. Squeeze your elbows into your body at the lowest part of the movement and the bar should be on or close to the very upper portion of your chest. The only movement should come from your arms. Exercise description by Hugo Saner. (less) Routine: Set 1 - 8 reps Set 2 - 8 reps Set 3 - 8 reps Set 4 - 8 reps
	Lat Pulldowns - Underhand Grasp a cable bar from a high pulley with an underhand grip. Sit with thighs under supports...Grasp a cable bar from a high pulley with an underhand grip. Sit with thighs under supports. Pull down cable bar to upper chest until elbows are to the sides. Return until arms and shoulders are fully extended. Repeat. Do not lean back! Exercise image and description by Bodybuilding.com (less) Routine: Set 1 - 8 reps Set 2 - 8 reps Set 3 - 6 reps Set 4 - 6 reps
	Seated Cable Rows Do not lean forward or backward in this exercise. It is very important that once you are set up i...Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should move. From straight out in front of you bring your elbows back and keep them tight into your body. Once they are as far back as they will go slowly let the weight go forwards. Aim for a duration of 1.5 to 2 seconds in both directions. Swinging or arching your back to aid the movement is an indication that the weight is too heavy. We do not move the back whilst doing this exercise because it can damage the small muscles in the lower back. Exercise description by Hugo Saner. (less) Routine: Set 1 - 8 reps Set 2 - 8 reps Set 3 - 8 reps Set 4 - 8 reps
You need a Flash plugin to view this player	Barbell Curl - Standing Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an u...Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. Let the bar hang down at arm's length in front of you, with your arms, shoulders and hands in a straight line. WITHOUT leaning back or swinging the weight, curl the bar up toward your chest in an arc. Keep your elbows in the same place and close to your sides. Bring the weight up as high as you can and squeeze the biceps at the top. Lower the weight slowly, resisting all the way down until your arms are nearly straight. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 8 reps Set 2 - 8 reps Set 3 - 8 reps
You need a Flash plugin to view this player	Dumbbell Curl - Incline Sit on an incline bench and hold a dumbbell in each hand. Keep your shoulders square and your...Sit on an incline bench and hold a dumbbell in each hand. Keep your shoulders square and your chest up. Press your upper back and shoulders against the bench. Let your arms hang downward with your palms facing each other. Slowly curl the weight in your right hand out and up to shoulder level, while turning your wrist so that your thumb is on the outside. Squeeze your bicep at the top and then slowly lower the weight back down. You can also do this standing or by doing one arm at a time. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 8 reps Set 2 - 8 reps Set 3 - 8 reps
	Preacher Curl Using a preacher curl bench and an EZ curl bar, make sure the seat is adjusted to the right...Using a preacher curl bench and an EZ curl bar, make sure the seat is adjusted to the right height. When you sit, the seat should not be so low that the shoulders are elevated nor so high that you're hunched over the pad. Grasp the bar using a shoulder width grip. Curl the bar upward in an arc. As you begin, be careful not to swing or rock to get it moving. The goal is to make the exercise hard on the biceps. Curl the bar towards your chin, but keep in mind that the resistance is greater at the beginning of the rep. Go down SLOWLY and work the muscle on the way down as well. Can also be done with two dumbbells or one arm at a time. Exercise image and description by Bodybuilding.com (less) Routine: Set 1 - 8 reps Set 2 - 8 reps Set 3 - 8 reps

Contact Us | Advertising | Blog | Store | Legal Disclaimer | Privacy Policy

© 2007-2008 Gyminee Corporation. Gyminee™ is a trademark of Gyminee Corporation.