4 way wall curls

Set yourself up against a wall. Keep your butt, back and the back of your shoulders up against the wall the entire time! This will keep you from cheating like you would with regular curls. Using a barbell you will be taking the biceps into 4 different reps. Start in the bottom position on and lift the weight 1/4 of the way up and pause for 2 seconds and then go back to the bottom. Next curl up to the 1/2 way mark and hold for 2 seconds before going back to the bottom. Then lift to the 3/4 mark and hold for 2 seconds before going back to the bottom. Finally bring the bar all the way up and hold for 2 seconds. This whole series equals 1 rep. I would try for 3-5 reps. Don't try and go for crazy heavy weight, focus on your form and the contraction of the biceps.

Leg blast

Use this workout to really slam your legs and take them into new growth! I would recommend a spotter as always with squats but if you don't have one than make sure to set the squat rack pins. When squatting focus on pointing your toes out and keeping a wider stance. Make sure to get deep on every squat!!! Hips should be below your knees in depth! This will allow you to hit your hamstrings and glutes better.

Squats

1 set @ 12 reps

ADD 10lbs

1 set @ 10 reps

ADD 10lbs

2 sets @ 8 reps

ADD 10lbs

2 sets @ 6 reps

ADD 10lbs

2 sets @ 4 reps

Take 90 seconds between sets only! This will be tough.

Leg press

4 sets of 12-15 reps

1 minute rest between sets

Leg curl

4 sets of 8-10 reps

1 minute rest between sets

H4 Fat burner # 10- E.R Training ( Extreme range )

This type of training has to do using both really high reps and low weight and really low reps and heavy weights. The reasoning behind this to give yourself the benefits of both styles of training. When you lift heavy weights for low reps you jack up your metabolism for the rest of the day. Lifting lighter weights for high reps wont do this quite the same but you will burn more calories during the workout than with the heavier variety. So essentially you are giving yourself the most bang for your buck calorie burning wise. If you have never lifted like this it might be a shock to you at first because this is a very intense training method. I like to start with the high rep low weight supersets first because it acts as a natural warmup. Below is a sample routine.

Band row-20 reps

SUPERSET

Bodyweight squat-20 reps

3-4 rounds without resting until you are done with all rounds.

Shoulder press- 6 reps

SUPERSET

Deadlift- 6 reps

4-5 rounds without resting until you are done with all rounds.

Lat pulldown- 6 reps

SUPERSET

Lateral step up with dumbbell- 6 reps each leg

4-5 rounds without resting until you are done with all the rounds.

Pushups-20 reps

SUPERSET

Squat jumps- 20 reps

2-3 rounds without resting until your are done with all rounds.

Nutrition essentials for fat loss

If your goal is to lean out or lose some weight then try to focus on incorporating the following foods into your diet.

Breads:Coarse European -Style, Whole Grain wheat or Rye Pita Bread, Cracked or Sprouted Whole wheat

Cereals:Compact noodle-like high bran cereals (All-Bran, Fiber One) Coarse Oatmeal, Porridge, Coarse Whole Grain (Kashi) Cereal mixed with Psyllium (Fiberwise)

Pasta, Grains and Starchy Vegetables:Pasta (all types) Barley, Bulgur, Buckwheat (kasha) Couscous, Kidney Beans dry, (Lentils, Black-eyed peas, Chick-peas Kidney beans, Lima beans, Peas, Sweet Potato, Yam (soybeans lowest) Most Vegetables.

Milk Products:Skim, 1%, cottage cheese, (lowfat or regular), Buttermilk, Low-fat plain yogurt, Low-fat fruited yogurt, Low-fat frozen yogurt ( artificial sweetener)

Meats:Shellfish, “white” fish (cod, flounder, trout, tuna in water), Chicken, turkey, Cornish hen, venison (white meat no skin), Egg substitutes (cholesterol free) cottage cheese

Bicep routine for the long head

The biceps consist of two heads, the short and the long head. The long head is the outer most head and is what will be the focus on this routine. If you cannot do chinups with a neutral grip ( palms face one another ) then use the assisted pullup/chinup machine or have someone assist you or use bands.

Standing dumbbell hammer curls ( both arms at the same time )- 10 reps

SUPER SET

Neutral grip chinups- 6-8 reps

Rest 90 seconds and repeat 3-4 more times.

Triceps 101

Your triceps make up about 70 % of your upper arm mass so it is important you start paying more attention to them when training. The triceps have three heads which are known as lateral, medial and long heads. The long head is on the inside of the arm closest to your torso. Generally anytime the arm is extended behind the head the long head will be recruited. Think about overhead rope extensions and skull crushers with the bar going behind the head. The lateral head is generally recruited best in exercises like pushdowns and presses. Finally there is the medial head which is hard to truly put focus on other than maybe reverse pushdowns which tend to hit it fairly well. The primary function of the tricep is to extend the elbow, which results in straightening the arm.

Here are my top 5 tricep exercises

1. Close grip bench press- Hands down the best tricep exercise! It allows you to stress the muscle without a bunch of weight and therefore hitting more muscle fibers which results in more growth. Keep your grip narrow and keep your elbows in on the whole movement. Lower the bar to the lower chest and then drive up and focus on pushing from your triceps.

2. Dips-Weighted if all possible for maximum results. Make sure to keep your arms in tight and keep your body upright to avoid shifting more focus onto the pecs.

3. Tricep 1/2 press ( kind of like lockouts )- Set up is same as the close grip press except you will just lower the weight half way down from the top and then drive back up. The top part of the press is when your triceps take over the most.

4. Decline tricep extensions ( AKA..french press, skull crushers, etc )- Using the decline will help you potential activate up to 10 % more muscle fibers. You can use numerous types of angles with this exercise. You can lower the bar to your nose, forehead or behind the head.

5. Seated overhead tricep rope extensions- Attach a rope to the bottom of a cable pulley machine. Sit facing away from the pulley and have someone hand you the rope. Keep your elbows tight close to your ears, extend the rope up and twist out at the end.

Fat loss tips and strategies

1. LIMIT REST TIME- A study from the College of New Jersey showed that those who rested less than 30 seconds on the bench press burned up to 50 % more calories than those who rested 3 minutes or more.

2. DRINK IT UP- German researchers have found that you can boost your metabolism by up to 30 % by drinking 2 cups of cold water.

3. GOOD CARBS-A study at Penn State found that those who followed a low calorie diet with carbs coming from whole grains lost more fat than those who ate low calorie with carbs coming from refined sources.

4. ADD SOME HEAT- Hot peppers have an ingredient called capsaicin, which has been to shown to enhance calorie burning at rest.

5. TEAS- Oolong tea has been shown to enhance metabolic rate as well as black tea.

6. LIFT HEAVY- Use higher loads and a rep range between 3-7 to boost your post workout metabolism.

7. LIFT LIGHT- Using lighter weights will burn more calories during the session just not as many afterward like heavy weights will do.

8. FREE WEIGHTS ARE YOUR FRIEND- Studies have shown that using free weights especially during exercises like squats will burn more calories. The free weights force your body to use all the small stabilizing muscles and therefore you work harder.