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The Best Upper Body Workout Routine For Men .pdf



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1. The Best Upper Body Workout Routine For Men
2. The Best Whole Body Workout Routine to Build
Muscle Fast - For Hardcore Bodybuilders
3. Advanced Full Body Workout
4. Best Whole Body Workout - 3 Minutes To The Best
Shape Of Your Life
5. Crunched For Time? Full Body Workout In 30
Minutes!

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1. The Best Upper Body Workout Routine For Men
The best upper body workout routine for men should consist of
exercises for your chest, shoulders, back and arms. Most people
forget that the arms and shoulders are part of the upper body and
are just as important as the chest and back. Concentrating on all of
these body parts will help you maintain muscle balance and proper
muscle growth. There are certain guidelines that every person needs
to follow, regardless of how long he has been working out.
Guideline 1.
It's vital to work yourself to a level that your body will cope with. It is
extremely dangerous to yourself, especially when you know that this
is a new experience for you.
Guideline 2.
Try to rest for at least 48 hours between your workout sessions to
help give your body and muscles time to recover.
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Guideline 3.
Lastly, warm up before indulging in intense weight-lifting workouts.
Exercises For The Chest.
The most effective upper body workout routine for a man's chest is
the bench press. It can be either on a flat or an inclined plane. One of
the advantages of this upper body workout routine for men is that
you can perform it with free weights, dumbbells or proper bars.
When performing this type of exercise, make sure your eyes are
below the bar. Try to get a tight grip and slowly lift the bar up and
down. It is vital that you carry out sets and reps that do not overwork

your muscles. Push-ups can be done in a variety of ways so you can
choose the style you are most comfortable with.
Exercises For Biceps And Triceps.
For the biceps and triceps, there are a number of very effective
upper body workout routines for men. The hammer curl is probably
the most popular triceps exercise ever created. This is performed
with free weights. You stand up straight with your hands at your
sides holding the weights. You raise your arms slowly all the way up
to the shoulder. The triceps pull-down isn't as easy to perform
because you need complex machinery, but it's very effective
nonetheless. The triceps extension requires you to place one of your
knees on the bench and the other on the floor and hold the weight
with your arm bent at the elbow and straighten it out. You will feel
the burning on the triceps.
For the biceps, you can perform the bicep curl and concentration
curl. The lateral dumbbell raise, overhead press and the one arm
dumbbell row are other basic exercises for the upper body. There are
plenty of extra exercises, both simple and complex, that you can get
learn from your personal trainer or trainers at your gym. All exercises
can be performed with a number of variations but some also require
professional assistance and a lot of practice to ensure that the
proper techniques are being used. Over time, you'll experience the
difference in your overall strength, stamina and endurance.

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2. The Best Whole Body Workout Routine to Build
Muscle Fast - For Hardcore Bodybuilders
A whole body workout routine to build muscle is perfect for
beginners or for people who want to start training after a period of
inactivity. Although it is hard to find a good whole body workout
routine that is really effective, there are some really good workouts
that should work for most people.
When you are not accustomed to weight training, then it is
extremely important to start out slowly and increase your intensity
slowly and this is why such workouts are necessary. The muscle
building routine that I will show you, should be taken as an example
and a guideline, not as a strict rule. You can modify this workout to
give you even better results.
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Extreme muscle building whole body workout routine
Workout number 1
Bench Press - 4x12 reps
Incline Press - 4x12 reps
Cable Crossovers - 4x15 reps
Chin Ups - 4 reps to max
Barbell Rows - 4x10 reps
Dead Lifts - 3x12 reps
Dumbbell Shoulder Press - 4x12 reps
Side Lateral Raise - 4x12 reps

Crunches - 3x to the max
Lying Leg Raises - 3x to the max
Workout number 2
Squats - 4x12-15 reps
Hack Squats - 4x12 reps
Leg extensions - 4x12 reps
Leg Curls - 4x12 reps
Barbell Curls - 4x12 reps
Concentration Curls - 4x12 reps
Triceps Pushdown - 4x12 reps
Seated Triceps Press - 4x12 reps
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Week 1
Monday - Workout (W) 2
Tuesday - Rest
Wednesday - W 1
Thursday - Rest
Friday - Rest
Saturday - W 2
Sunday - Rest

Week 2
Monday - W 1
Tuesday - Rest
Wednesday - Rest
Thursday - W 2
Friday - Rest
Saturday - W 1
Sunday - Rest
It is very important to use weights for these exercises that you can
handle and do these exercises with proper form. Most people use
too heavy weights because they want to look cool and do not grow
their muscles. Another very important factor, that very few pay any
attention, is rest periods between sets. Some guys start to daydream
and take a break between sets for 5 or more minutes. The rest
period between sets should be 1 minute or even less. If you are not
focused then no whole body workout routine is going to help you
build muscle.
When you go to the gym, then you go there to train and train only forget about talking with others, mobiles or even music. Focus on the
exercise you are doing. This whole body workout routine does work
very well and if you do it correctly, then at the end you will be
exhausted.

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3. Advanced Full Body Workout
If you're looking for a full body workout that would up your fitness
level, here's a routine that can guarantee to work your abs and core.
It's a high intensity workout that works well to help you push
forward in your training.
Anyone can follow this routine even if they're not in the advance
category yet. All you need to follow is the basic format of the
workout which means you do less of whatever exercises you struggle
with. Be aware that this is a very high intensity workout and it's
designed for people looking for advanced fitness levels. The exercise
uses only body-weight routines.
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Even if this is a body-weight based workout, this super high intensity
training is designed to help soldiers with high intensity training and
will allow anyone to work their way up to the next training level. Rest
periods are very short and movements will all require full-body
multi-joint movements.
This training program is designed to incorporate the entire body to
work on the abs and core in a very intense fashion which is also good
for people who have limited or no exercise equipment at all.
To start the training, make sure to warm up with 2-3 min of light
jogging, mixed with of followed be jump ropes or jumping jacks.
Once you have thoroughly conditioned your whole body for the
workout, start with moving through 12 reps of bodyweight squats
and 10 reps of plyo pushups (clapping). Follow through with 6steps
of walking lunges and back 6 steps. Make sure to take very short

rests after each routine, keep in mind to keep the rests short and get
right back to training.
Next, execute 30 seconds of floor mountain climbers and then lunge
jumps of 6 steps to each side. Do 12 reps of lying leg thrusts (abs) on
floor followed by 8 reps and squat jumps and then do side planks and
hold 30 seconds on each side.
Follow these exercises in circuit fashion, one right after the other
with only 10 seconds rest between each (repeat the circuit 3-5 times
for a killer total body workout).
Finish up each circuit by resting for 2 minutes and repeat circuit 3-5x.
Make sure to follow these routines and you'll definitely feel your
workout training level increase while you develop a stronger core
and abs.

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