manishbodybuilderindia
05-25-2011, 04:38 PM
Workout Program Move 1: Bench Presses
http://www.totalhealthguide.net/wp-content/uploads/2010/06/Workout-Program1.jpg
The bar is to be held by an over-hand, outside shoulder width grasp. Now squeezing the shoulder blades close to another and arching the back.
Taking the bar off the rack and squeezing it firmly. Lowering it just beneath the breastbone and then pushing the feet hard onto the ground to assist in pressing the weight upwards.
While the bar is mid-way in the upward direction, the elbows are to be flared outwards for locking it out. Keeping body firm all through the lifting.
Workout Program Move 2: Upturned Rows
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Lying under a bar such that one dangles over the ground and grabbing it with an over-hand, exterior shoulder width clasp.
Allowing the body to dangle underneath the bar and then squeezing the scapula (or shoulder blades) close to one another and pulling oneself in a straight line up.
Doing two repetitions for eight to twelve times each.
Workout Program Move 3: Isometric Push-ups
Getting into a push-up pose and lowering the body till the trunk is around one inch away from the ground and holding the pose for some time.
Pushing oneself mid-way upwards and holding the pose once more.
Pushing all through upwards however slightly bending the elbow area and holding the pose. This would count as a single set.
Doing duo sets of fifteen to forty-five seconds lasting for each pose.
Workout Program Move 4: Facial Pulls
http://www.totalhealthguide.net/wp-content/uploads/2010/06/Workout-Program4-235x300.jpg
Affixing a cord knob to the topmost hoist of the rope station and grabbing a tip in every hand.
Constricting together the scapulas and rowing the knob to the brow area.
Trying to haul the cord apart as one rows it and keeping the abdominals constricted.
Doing two repetitions of eight to twelve times each.
Workout Program Move 5: Weight Extension Rotations
http://www.totalhealthguide.net/wp-content/uploads/2010/06/Workout-Program5-300x178.jpg
Grabbing a light-weight dumbbell in a hand and lying on one’s reverse side.
Bending the elbows perpendicularly and keep it against the side, rotating the forearm backwards till it is at a ninety degree angle with the ground.
Doing duo reps of eight to twelve times on every side.
Workout Program Move 6: Weight Whorl Circuit
Grabbing a light-weight dumbbell in every hand and holding them with the inner portion of hand to face downwards (an overturn coil).
Curling for 8 reps and then turning the hands in a manner that the palms are facing one’s sides alike hammer curls. Performing 8 reps and then turning the palm area face-up alike usual curls and doing eight reps then lowering the dumbbells when one turns palms in the direction of the ground.
Curling them once more when one turns the palms face-up and doing 8 reps and curling the wrist areas. Eventually holding the mid-point of the curl (a perpendicular curve) with the palms upwards for twenty seconds which would comprise of a single set.
Doing duo repetitions of eight in every pose.
Workout Program Move 7: Triceps Press-down
Attaching a cord knob to the topmost hoist of a wire post and grabbing one tip of the cord in every hand.
Keep the elbows tightly against one’s sides, straightening the arms and press the knob.
Doing two repetitions of eight to twelve times each.
Workout Program Move 8: Pall-off Presses
Affixing a D-shaped grip to the topmost hoist of a wire post and holding it using both hands.
Pressing the knob till the arms are straightened and resist the rotary motion. Holding the pose for 5 seconds.
Doing three repetitions of five on every side.
http://www.totalhealthguide.net/wp-content/uploads/2010/06/Workout-Program1.jpg
The bar is to be held by an over-hand, outside shoulder width grasp. Now squeezing the shoulder blades close to another and arching the back.
Taking the bar off the rack and squeezing it firmly. Lowering it just beneath the breastbone and then pushing the feet hard onto the ground to assist in pressing the weight upwards.
While the bar is mid-way in the upward direction, the elbows are to be flared outwards for locking it out. Keeping body firm all through the lifting.
Workout Program Move 2: Upturned Rows
http://www.totalhealthguide.net/wp-content/uploads/2010/06/Workout-Program2.jpg
Lying under a bar such that one dangles over the ground and grabbing it with an over-hand, exterior shoulder width clasp.
Allowing the body to dangle underneath the bar and then squeezing the scapula (or shoulder blades) close to one another and pulling oneself in a straight line up.
Doing two repetitions for eight to twelve times each.
Workout Program Move 3: Isometric Push-ups
Getting into a push-up pose and lowering the body till the trunk is around one inch away from the ground and holding the pose for some time.
Pushing oneself mid-way upwards and holding the pose once more.
Pushing all through upwards however slightly bending the elbow area and holding the pose. This would count as a single set.
Doing duo sets of fifteen to forty-five seconds lasting for each pose.
Workout Program Move 4: Facial Pulls
http://www.totalhealthguide.net/wp-content/uploads/2010/06/Workout-Program4-235x300.jpg
Affixing a cord knob to the topmost hoist of the rope station and grabbing a tip in every hand.
Constricting together the scapulas and rowing the knob to the brow area.
Trying to haul the cord apart as one rows it and keeping the abdominals constricted.
Doing two repetitions of eight to twelve times each.
Workout Program Move 5: Weight Extension Rotations
http://www.totalhealthguide.net/wp-content/uploads/2010/06/Workout-Program5-300x178.jpg
Grabbing a light-weight dumbbell in a hand and lying on one’s reverse side.
Bending the elbows perpendicularly and keep it against the side, rotating the forearm backwards till it is at a ninety degree angle with the ground.
Doing duo reps of eight to twelve times on every side.
Workout Program Move 6: Weight Whorl Circuit
Grabbing a light-weight dumbbell in every hand and holding them with the inner portion of hand to face downwards (an overturn coil).
Curling for 8 reps and then turning the hands in a manner that the palms are facing one’s sides alike hammer curls. Performing 8 reps and then turning the palm area face-up alike usual curls and doing eight reps then lowering the dumbbells when one turns palms in the direction of the ground.
Curling them once more when one turns the palms face-up and doing 8 reps and curling the wrist areas. Eventually holding the mid-point of the curl (a perpendicular curve) with the palms upwards for twenty seconds which would comprise of a single set.
Doing duo repetitions of eight in every pose.
Workout Program Move 7: Triceps Press-down
Attaching a cord knob to the topmost hoist of a wire post and grabbing one tip of the cord in every hand.
Keep the elbows tightly against one’s sides, straightening the arms and press the knob.
Doing two repetitions of eight to twelve times each.
Workout Program Move 8: Pall-off Presses
Affixing a D-shaped grip to the topmost hoist of a wire post and holding it using both hands.
Pressing the knob till the arms are straightened and resist the rotary motion. Holding the pose for 5 seconds.
Doing three repetitions of five on every side.