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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.

Saturday, August 5, 2017

Split Routine Body Building Workouts

body building workouts

Balance and continuity are key when building a body. In order to achieve symmetry, all major muscle groups must be thoroughly worked, at least one time a week. Creating a split routine is an efficient way to achieve this.

A split routine can be defined as a weight lifting program where different muscle groups are trained on different days. There isn’t a concrete correct way to do them. They are only limited by imagination and time factors. Here are a few ways a split routing can be performed.

Total Body

This is a great way for beginners or those with a time crunch to get their weight training in. Every major body part is utilized at every workout. Because muscles need a day of rest in between workouts, a total body routing should be performed no more than three to four times a week.

To create a plan, choose one to two exercise fore each muscle group, for a total of 8-10 exercises. These can be done in a circuit fashion, or in supersets. Here is an example:

  • Spiderman pushups
  • Dips
  • Chin-ups
  • Supermans
  • Bicycle Crunches
  • Reverse Lunges
  • Romanian Deadlifts
  • Squat and Press

Upper/Lower Body Split

With this kind of routing, each body part gets thoroughly worked twice a week. Two lists should be made; one consisting of exercises that predominately work the upper body muscles and one that focuses on the lower boey. Rotate these workout, performing each twice in a week. For example, Mondays and Thursdays can be upper body, and Tuesdays and Fridays can be lower body. Here is a sample split:

Upper Body

  • Bicep Curls
  • Dumbbell Shrugs
  • Triceps Kickbacks
  • Bench Press
  • Lat Pull Downs
  • Crunches
  • Arnold Press

Lower Body

  • Reverse Crunches
  • Jump Squats
  • Bulgarian Split Squats
  • Lunches with Barbell
  • Calf Raises
  • Stiff Legged Deadlift
  • Weighted Hip Lifts

Push/Pull Splits

A push/pull routine is one that divides exercise that require a pulling motion from those that require pushing. Rotate these workouts throughout the week. These are fun and can help create muscle confusion, an excellent tactic in building muscle. Check out the following sample workout:


  • Front Squats
  • Dumbbell Bench Press
  • Dips
  • Overhead Presses
  • Leg Press


  • Wide Stance Deadlifts
  • Preacher Curls
  • Pull-ups
  • Double Crunches
  • Rear Delt Flyes

3, 4, or 5 Day Split

This kind of split gives the athlete the most freedom over the scheduling. Simple split the muscles into 3, 4, or 5 groups, depending upon how many workouts in a week is desired. Then, perform 2-4 exercises from each of the muscle groups. Each muscle will only be worked one time a week, bit it will be worked very thoroughly. This is the kind of routine most advanced lifters use, but anyone can utilize these concepts. Here is an example of how this kind of split can be organized:

3 Day

  • Day One: Chest, Arms, Abs
  • Day Two: Back, Shoulders, Abs
  • Day Three: Legs

4 Day

  • Day One: Chest, Abs
  • Day Two: Back, Biceps
  • Day Three: Calves, Shoulders
  • Day Four: Quads, Hamstrings

5 Day

  • Day One: Legs
  • Day Two: Shoulders
  • Day Three: Back, Abs
  • Day Four: Shoulders, Arms
  • Day Five: Chest, Abs

Freedom and variety can be easily achieved. Spicing up body building routines prevents boredom and helps ensure a lifestyle of strength.

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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.