~ All Cable Arm Workout ~

> BICEPS < Standing EZ-Bar Curl ~ 3 sets/ 6-8 reps each ^^ Standing One-Arm Curl ~ 3 sets/ 8 reps each : Choose One : One-Arm Preacher Curl ~ 2 sets/ 8-10 reps each One-Arm Upper Cable Curl ~ 2 sets/ 8-10 reps each Cable Concentration Curls ~ 2 sets/ 10-12 reps each (always [...]

~ Building Strength with Overhead Presses ~

→ PHASE 1 ← ~ Full Body ~ A) Overhead Squat ~ 3 sets/ 12,10,8 reps ~ Rotators ~ A) Cable -or- Dumbbell Interal/External Rotations ~ 5 sets/ 15-20 reps each B) Incline Dumbbell 3-Way Raise ~ 5 sets/ 15-20 reps each * Lie facedown on an incline bench with your head hanging off  the op [...]

Four-Day Training Split

› Monday ‹ 1.  Chest: Incline Bench Press: 3 sets/6-8 reps Dumbbell Bench Press: 3 sets/8-10 reps Incline Dumbbell Flyes: 3 sets/10-12 reps Cable Crossovers: 3 sets/12-15 reps 2.  Triceps: Close-Grip Bench Press: 3 sets/8-10 reps Lying Triceps Extension: 3 sets/10-12 reps Tricep Pushdowns: 3 sets/12-15 reps 3.  Abdominals: Hanging Leg Raises: 3 sets/To Failure Crunches: [...]

Lee Banks:Training Routine

» Sunday: Quadriceps and Abdominals « Leg Extension → 4 sets/12-15 reps Squats → 5 sets/12 reps Leg Presses → 4 sets/12 reps Hip Abductions → 3 sets/20 reps Smith Machine Front Squats → 4 sets/15 reps Cable Hip Raises → 3 sets/15 reps Incline Crunches → 3 sets/25 reps » Tuesday: Chest, Shoulders and Calves « Incline Dumbbell Presses → 4 sets/12 [...]

All Cable Arm Workout

~ Biceps ~ Standing EZ-Bar Curl → 3 sets/6-8 reps Standing One-Arm Curl → 3 sets/8 reps One-Arm Preacher Curl → 2 sets/8-10 reps One-Arm Upper Cable Curl → 2 sets/8-10 reps Cable Concentration Curl → 2 sets/10-12 reps ~ Triceps ~ Leaning Overhead Rope Extension → 3 sets/8 reps EZ-Bar Pressdown → 3 sets/8 [...]

>The COMEBACK Workout!!<

→ The Game Plan ←           ~ This is a total-body routine which is designed to improve your strength, flexibility, and overall fitness while torching that stubborn belly fat.  The upside to this plan is that it can be finished in under an hour a day, 3 days a week.  There are 4 main components that [...]

>Lee Haney’s: Morning/Afternoon Sample Routine<

      ~ Lee Haney is a amazing bodybuilder who has won the highly saught after Mr.Olympia Sandow 8 times when he was competing in the 90′s.  Here is a 3-day sample workout that he would use before competition. ~ ~ Day – 1: Morning Session (Biceps/Chest) ~ Barbell Curls: 4 sets/8-12 reps Preacher Curls: 4 [...]

Steve Reeves’~First Training Program

~Steve Reeves’: First Training Program~ Dumbbell Shrugs ~ 1 set/20 reps > 10 Lbs. (warm-up) Cleans ~ 1 set/10 reps > 60 Lbs. Military Press ~ 1 set/10 reps > 60 Lbs. Bench Press ~ 1 set/10 reps > 70 Lbs. Upright-or-Cable Rows ~ 1 set/10 reps > 60 Lbs. Reverse Curls ~ 1 set/10 [...]

Bill Pearl’s:1967 Mr. Universe Workout Routine

~Bill Pearl trained six days a week on a split system~ >Monday, Wednesday, Friday< Alternate Twisting Sit-Up ~ 1 set/100 reps Incline Leg Tuck ~ 1 set/100 reps Incline Dumbbell Sit-Up ~ 1 set/100 reps Dumbbell Bends to Opposite Foot ~ 1 set/100 reps Incline Lateral Raise ~ 4 sets/8 reps Close-Grip Chin-Up ~ 4 [...]

3 Days a Week Training Split

«Monday» Incline Bench Presses ~ 5 sets/6-8 reps Barbell Rows ~ 5 sets/6-8 reps Squats ~ 5 sets/6-8 reps Barbell Shoulder Presses ~ 5 sets/6-8 reps Barbell Curls ~ 4 sets/6-8 reps Close-Grip Bench Presses ~ 4 sets/6-8 reps Standing Calf-Raises ~ 4 sets/ 10-12 reps Cable Crunches ~ 4 sets/10-12 reps «Wednesday» Wide-Grip Pulldowns [...]