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Advanced Body Workout Exercises


The following exercises are suited to those that want to build muscle and have at least 1-years lifting experience. Its best to do them at a gym and make use of the equipment.

This advanced workout is aimed at each muscle group once a week - shoulders, arms, legs, back and chest. To look after the mid-section you will be doing 1 abdominal exercise at the end of each daily workout.

Its easy enough to google any of the exercises for more information or a demonstration.

Again, note down your best score for each exercise and aim to beat it every time - it will keep you focused. Do some stretches before and after the workout. You want to vary the weight so you struggle to do the last one of the reps on each set. Thats when you are building muscle.

The Exercises - the first number are sets and the second the reps

Shoulders and Abs - Day 1
  1. Military Press - 4 and 8-10
  2. Barbell Front Raise - 3 and 10
  3. Upright Row - 4 and 8
  4. Dumbbell Lateral Raise - 4 and 8
  5. Dumbbell Reverse Fly - 3 and 10
  6. Decline Sit Ups - 3 and until failure

Arms and Abs - Day 2
  1. Standing Barbell Curl - 4 and 8
  2. Preacher Curls - 4 and 8
  3. Cable Curl - 4 and 8
  4. Close Grip Bench Pressl - 4 and 6
  5. Tricep Dip - 3 and until failure
  6. Lying Tricep Extension - 4 and 10
  7. Barbell Wrist Curl - 3 and 10
  8. Exercise Hanging Leg Raise - 3 and until failure

Legs and Abs - Day 3
  1. Squats - 5 and 7
  2. 45 Degree Leg Press - 4 and 10
  3. Leg Extension - 4 and 10
  4. Leg Curl - 4 and 10
  5. Seated calf Raise - 4 and 15
  6. 45 Degree Calf Press - 4 and 12
  7. Plank - 3 until failure

Back and Abs - Day 4
  1. Wide Grip Pull Up - 5 and 10
  2. Lat Pull Down - 4 and 10
  3. Seated Row - 4 and 10
  4. One Arm Dumbbell Row - 3 and 10
  5. Decline Abdominal Reach - 3 and until failure

Friday - Chest and Abs - Day 5
  1. Barbell Bench Press - 5 and 10
  2. Incline Bench Press - 4 and 8
  3. Chest Dip - 4 and 8
  4. Dumbbell Flys - 4 and 12
  5. Exercise Ball Crunch - 3 and 20

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