Preacher curl workout

Try this for your biceps, it is a favorite of mine and is best done with a partner. I would use a closer grip on the bar for this routine but any grip can be used. The idea of this routine is to start heavy with lower reps and drop weight as you while increasing the reps. The extra work comes in with the training partner. When you finished the amount of reps you needed to do have your partner help you push out 2-3 extra burn reps on each set. You will do your last set with 1/4 curls. To do these simply curl the bar from the bottom to 1/4 of the way up and then lower the bar back down and then all the way up. This would equal one rep.

** drop 2.5lbs per side of the bar for each new rep scheme

2 sets of 6 reps

rest 1 minute between sets

2 sets of 8 reps

rest 1 minute between sets

2 sets of 10 reps

rest 1 minute between sets

2 sets of 12 reps

rest 1 minute between sets

1 set of 1/4 curls for reps to failure

Building the rotator cuff: Cuban Press

The Cuban press is an external rotation exercise to help build your rotator cuff strength up. This exercise can be done either standing or sitting. Heavy weight is not needed at all for this exercise to be effective.

Start by having your arms bent at 90 degrees, having your elbows at shoulder height, and your palms facing behind you. Lift the weight up by rotating your shoulders, so that your forearms become parallel to the floor and palms should be facing down. Keeping your arm in the same fixed position, continue to rotate your arms until your forearms are now vertical, hands in line with your ears, while still keeping a 90 degree bend in your arms. Keep your head up through the whole movement and take your time and do not rush each rep. This exercise is meant to build strength in smaller weaker muscles, weight is not important here.

If you are having a hard time understanding the form on the Cuban press try Youtube for an actual video.

Legendary Legs complex

This one comes from a great coach named Vern Gambetta. The focus should be one rep per second. The fast work results in extreme soreness.

Bodyweight squats x 20 reps

Lunges x 10 reps each leg ( should be as long as the person is tall )

Step ups x 10 each leg ( should be alternating on a box about 14 inches high )

Squat jumps x 10

You could repeat this after some rest, or just use it at the beginning of a workout.

Pushup giant set

Tired of the same old with pushups then try this on your next training day! I like to use this at the beginning of my chest workout every now and then or sometimes at the end. The idea is that with each different pushup position you will be going from the toughest to the easiest. These is one big giant set so move without rest.

1. Pushups with your feet elevated on a box or bench- Do max reps until you feel like you have 2-3 reps left and then move to next pushup
2. Standard basic pushup-Do max reps until you feel like you have 2-3 reps left and then move on
3. Pushups with hands on box or bench-Go to failure

Done! I would do this no more than 2 more times. If you are going to repeat make sure to rest a good 2 minutes between rounds.

E.O.M- LaLanne pushup

April's Exercise of the month is a pushup that was given to us from the famous Jack LaLanne who is known as the " godfather of fitness." These pushups are considered difficult and are not for the beginner.

How to do it-

Begin by lying on your stomach on the floor with your legs straight and your arms extended directly out in front of you ( just like the superman flying position) and from there push up with your hands keeping your whole body straight and tight. When you are totally extended hold the position for a second then lower back down under control until your chin stops just short of the floor and then push back up.

If these are to difficult try bringing your hands in closer to your body and then building yourself up until you can do the above mentioned pushups.

H4 fat burner-#11

This is a 4 exercise circuit that will take you through a full body workout. Set up the weights in a row so that you can go from one exercise to the next without having to move around the gym.

THE EXERCISES:

Sumo squat with dumbbell- Grab a dumbbell in your hands, the weight should be centered between your legs. Hold the top end of the dumbbell with the dumbbell going vertical. Keeping a wide stance squat down and let your knees go out as oppose to inward. keep your back straight and get good depth. You should feel this on the inner thigh.

Ball slams- Using a heavy medicine ball, stand tall and throw the ball into the ground as hard and as fast as you can. Focus on keeping the core tight and exhale as you slam. Try and "throw the ball through the floor."

T-Pushup with dumbbells-Use a light pair of dumbbells. Perform a basic pushup. As you rise lift one arm off the floor and raise it toward the ceiling while twisting your torso so your body makes a T shape. Return to the starting position and repeat to the other side. Look at the above picture at the top of this post to see the visual.

Lunge and curl combo- Hold a dumbbell in one hand. Keep your other arm straight and close to your side throughout the whole movement. Start by lunging forward with the leg opposite of the dumbbell hand. As soon as you return to the standing position from the lunge immediately perform one curl. Focus on the core staying tall and tight.

THE WORKOUT:

1. Sumo squat- 15 reps

15sec rest

2. Ball slams-15 reps

15sec rest

3. Lunge and curl-8 reps each side ( do all one side then the other )

15sec rest

4. T pushup-8 reps per side, alternating sides

Rest 1 minute and repeat up to 5 more times.

Random tips

1. Stretch your quads when doing hams- Stretching your quads between hamstring leg curl sets can be very beneficial. The stretching of the quads will allow your hamstrings to relax and have more powerful contraction. You will also increase the amount of motor units that are activated leading to more growth!

2. Adding to your calves- Try training them twice over a five day cycle. Have one workout be high sets like 12-15 and high total reps like 250-300. Another day should be low sets like 3 and low total reps like 80-90.

3. Variety is main ingredient for training success!- Break out of your current routine and try something new. We are all creatures of habit and therefore need to break out of our daily routines to really see change.