By Michael Berg
Muscle & health journal has supplied a software of rapid-fire center exercises for these looking to "get moving" on a weight-training health application or if you desire to extend, freshen-up, and increase their work out routine. There are one hundred and one photo-illustrated exercises that permit fans the chance to look on the picture in the course of a work out to envision their devoted following of the regimen. even if a beginner or an skilled weight coach, the chapters provide diversified courses for degrees of growth in addition to a consultant to designing custom-made work out structures. in addition, health and health and wellbeing are thought of with a presentation on aerobic primer and a characteristic on uncomplicated health food in addition. a hundred and one routines For males offers a whole one-stop get-fit package deal for health fanatics.
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Additional info for 101 Workouts For Men: Build Muscle, Lose Fat & Reach Your Fitness Goals Faster
After 13 years battling for his pro card in the amateur ranks, Cicherillo finally broke through at the 2000 NPC USA Championships. He brings the same state of mind to the gym, training hard ‘n’ heavy for that polished look. ■ “When training shoulders, use your chin as a guide,” Bob instructs. ” ■ He also gives delts their own training day, rather than pairing them with chest, triceps or another bodypart, to give them his utmost attention. >> EXERCISE Seated Machine Press A 1 0 1 WO R KO U T S SETS REPS 3* 12–15 Bent-Arm Dumbbell Lateral Raise 3 12–15 Bent-Over Dumbbell Lateral Raise** 3 12–15 EZ-Bar Upright Row 3 12–15 * Does not include 2–4 warm-up sets of 12–20 reps.
Your elbows point straight down in the bottom position, with the bar a little lower than chin level. MOVE: In a strong, smooth motion and without jerking, press the bar overhead to just short of full arm extension. Lower under control but don’t allow the bar to touch your upper chest; this helps to ensure you don’t bounce it at the bottom to gain momentum going into your next rep. B >> ALTERNATING DUMBBELL FRONT RAISE START: Stand erect with your back straight, holding the dumbbells in front of your thighs with an overhand grip.
Lower under control and repeat with the opposite arm. 30 1 0 1 WO R KO U T S A 101 WOs CHAP 2 8/14/07 5:04 PM Page 31 B >> DUMBBELL LATERAL RAISE This exercise is described on page 22. It’s also a part of the workout on pages 28-29. Why? A It’s one of the best exercises you can do for your shoulders. Targeting the middle head of your threeheaded deltoid muscle, the dumbbell lateral raise can help you increase your V-taper, expanding the size of your delts outward. Combined with a tight midsection, a widedelt, small-waisted frame is the bodybuilding ideal.