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
Over the years, a number of studies have sought to investigate the best biceps exercises. It might surprise you at first—after all, have you ever read an article about the best way to fill out the sleeves of your lab coat? But on the other hand, you know the first thing you'd do if you ever got access to an EMG machine would be to hook it up to your guns. Be honest.
Step 01 Standing Barbell Curl
Why it's on the list: The shoulder-width curl engages the short and long heads of the biceps equally, you can really pile on the weight, and you don't have to sit there endlessly working one arm at a time. How many more reasons do you need? If you're only going to do one biceps exercise, make it this one.
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
Why it's on the list: The shoulder-width curl engages the short and long heads of the biceps equally, you can really pile on the weight, and you don't have to sit there endlessly working one arm at a time. How many more reasons do you need? If you're only going to do one biceps exercise, make it this one.
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
Why it's on the list: The shoulder-width curl engages the short and long heads of the biceps equally, you can really pile on the weight, and you don't have to sit there endlessly working one arm at a time. How many more reasons do you need? If you're only going to do one biceps exercise, make it this one.
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.
Step 04 Rope Hammer Curl
Why it's on the list: The shoulder-width curl engages the short and long heads of the biceps equally, you can really pile on the weight, and you don't have to sit there endlessly working one arm at a time. How many more reasons do you need? If you're only going to do one biceps exercise, make it this one.
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
