One of the most important and often overlooked things to do when trying to increase muscle strength and tone is REST.  You must give your body adequate time to rest between your workouts to maximize future progress.

Posing is a critical aspect of fine tuning one's physique.  Make sure you practice posing with your workouts.

Below are a few basic routines:

Basic Arms Routine

Abs and Calf Routine

Basic Back Routine

The following is a very basic arm routine – biceps, triceps, and shoulders:

BICEPS:

• Hammer curls (alternating) - 4 sets X 15 reps
• DB Preacher Curls (alternating) no rest b/w sets - 3 X 12 reps
• 21's w/ EZ curl bar – 3 sets
  

TRICEPS:

• Alternating Press-downs (underhand grip) no rest b/w sets – 3 X 15 reps
• Regular Press-Downs (overhand grip) with short bar or rope – 3 X 15 reps
• Diamond Push-ups – 3 X 15 reps
  

SHOULDERS:

• Front Raise w/ Straight Bar (underhand grip) – 3 X 15 reps
• Lateral Raise (sitting w/ arms out straight) – 4 X 10-12 reps
• Reverse Pec Deck – 3 X 15
• Upright Rows (hands slightly wider than shoulder width/lead up w/elbows) – 4 X 12
• Shrugs – 4 X 15 reps

| Home | Announcements | Biography | Nutrition | Words of Wisdom | Photos | Links | Contact Me |