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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Friday, October 19, 2012

Enjoying The Night Life

When it comes to partying, bodybuilders seem to have only two extremes. There are those who don't let bodybuilding slow them down—they go out as often as they like, staying out until the early morning and abusing alcohol and/or drugs. Then there are those who believe that they must never, under any circumstances go to a party or a nightclub, lest they destroy their physiques and set their gains back a decade.

night life

Whatever happened to moderation? Partying as if it's 1999 every weekend will definitely have a negative impact on your bodybuilding success, but you can still go out every once in a while and enjoy yourself. Just limit your late-night excursions to no more often than once a month, and go very easy on the alcohol (drugs are also obviously something you don't want to indulge in heavily, if at all). You might even find it's kind of amusing to be one of the few sober people in a club or at a party, as you get to sit back and observe the effects of intoxication on others. You don't need to stay out until dawn every time either. Two or three in the morning is plenty late. Try to arrange your schedule so that you can make up for lost sleep the following day, and be sure to eat a bit more the next day to make up for any meals you may have missed while painting the town red. You don't have to live like a monk to get bigger and stronger, so don't deny yourself the pleasure of occasionally going out and cutting loose.


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.