DOCSLIB.ORG

Top 5 Exercises for Increasing Calf Mass Uild Thick and Powerful Calf Muscles Which Works for the Density of Your Calf Mus- Reach the Top

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
Top 5 Exercises for Increasing Calf Mass Uild Thick and Powerful Calf Muscles Which Works for the Density of Your Calf Mus- Reach the Top Health FRIDAY, NOVEMBER 22, 2013 Say no to chicken legs Top 5 exercises for increasing calf mass uild thick and powerful calf muscles which works for the density of your calf mus- reach the top. The rep range for this workout, offers that, as it’s a functional exercise made with these top 5 exercises: standing cles. as well as the standing calf raise, should to give your calf muscles far more power and Band seated calf raises, box jumps, leg Stand under the machine pads or bar with between 10 and 20 depending on the needs “spring”. This exercise can train your muscles press calf raises and dumbbell jump squats. the balls of your feet on the calf block. Start of your body and what you can tolerate. to react and contract much more quickly, and Calves seem to be the most overlooked body with your heels low, approximately 2 to 4 will deliver some serious tone to your calf part in the lower body. The muscle groups of inches below the block. This will offer the best Leg press calf raises muscles. your upper legs may very well support the stretch on your calves. Slowly raise yourself This is a tried and true exercise that has Stand on the balls of your feet and you core muscles of your body when you’re lifting up on the balls of your feet as high as you’re been in use for years known also as the don- toes in front of a box, with the height appro- but the lower leg muscles of the calves must able and contract your calf muscles as you key raise. Because of the nature of the exer- priate to your limitations. Jump onto the box work hard to stabilize the body through every reach the peak. Hold briefly and lower under cise it has the most potential for getting a and land again on your toes and the balls of movement while bearing the total weight of control to repeat. deeper pull in the calf muscles. The workout your feet. Jump back down to the floor and the body and any additional loads - twisting, can be intensified with added weights, so you repeat for 8 to 10 reps. Do not use dumbbells raising you up onto your toes, lowering your Seated calf raise can avoid having to do calf presses with or other held weights during this exercise as onto your heels, twisting your feet. This is a workout that is necessary to someone sitting on your back. you may need your hands free in order to It’s vital that your calves support you catch yourself if you trip. through every movement or you risk serious injury. Likewise, it does little good to train the Dumbbell jump squat rest of your body but leave your calves alone. While this movement does also work the You won’t be able to effectively stabilize the upper leg muscles it focuses a great deal of weights you’re moving and lifting outside of attention on the calf muscles as well and is an general workouts - meaning there’s no practi- integral part of any whole body workout. Like cal application for your muscle mass. Worst of the box jump, the dumbbell jump squat can all you will look like you’ve got chicken legs. help add explosive power to your workout You can’t even rely on the best upper leg routine. This form of workout helps to devel- exercises like squats and deadlifts to com- op muscle quickly - increased mass equals a pletely develop diamond calves. Start work- higher metabolism and a better calorie burn ing through these top 5 exercises for increas- through your otherworkouts. ing your calf muscles to ensure that you To perform, simply place yourself in a posi- establish and maintain a well-rounded work- tion for a standard squat and lower your body out. into the squat, moving to the balls of your feet and toes as you do so. Once you’re at The anatomy of the calf muscle your lowest point, propel yourself up and The calf muscle is a group of muscles that explode upward into a jump. Land on the are balled into a large group in the upper por- balls of your feet and immediately move into tion of the lower leg just below the knee. This another squat. Use dumbbells for this exercise group is made up of 2 muscles that combine to increase the difficult, but avoid using a bar- to make up the whole of the calf muscle. bell. Dumbbells will provide a lower center of Gastrocnemius - The calf muscle that is gravity and give you more central control of most visible from the exterior of the body. your balance. This muscle attaches at the Achilles tendon and originates just behind the knee on the Beginner Workout femur where it crosses the knee joint Standing Calf Raises - 2 Sets of 12 Reps Soleus - This is a deep muscle that is not Seated Calf Raises - 2 Sets of 15 Reps visible when looking at the leg externally. It Intermediate workout lies beneath the gastrocnemius on the rear Standing Calf Raise - 3 Sets of 12/10/8 Reps portion of the lower leg. Leg Press Calf Raises - 2 Sets of 10 Reps The function of the two muscles together Seated Calf Raises - 1 Set of 20 Lower weight is the elevate the heel both with the leg and do 10 more reps straight and when the knee is bent. The Advanced workout action of bending the heal is used in a variety Box Jumps - 1 Set of 15 Reps of movements - walking, jumping, Seated Calf Raises - 3 Sets of 15 reps running,squats, etc. Leg Press Calf Raises - 2 Sets of 12 Reps Standing Calf Raises - 2 Sets of 10/8 Reps The breakdown Dumbbell Jump Squats - 1 Set of 15 Reps The calf muscles can be worked in a variety You’ll see the best results by adding the of ways but they are a specialized muscle top exercises to build your calf muscles to group that receive very little activity and your usual leg workout routine. When work- attention unless they are specifically targeted. ing on increasing muscle mass in the lower These top 5 exercises for the calf muscles will legs, remember that it’s important to take in help you maintain a balanced workout in con- the proper amount of nutrients and protein to junction with other exercises so that your sustain your exercises and never push your- overall wellness and physical tone remains in self beyond your daily limit. Give your body balance. the appropriate time to rest and recover Some of these exercises require the use of between each workout session as a damaged weights while others use little more than nat- muscle group is a useless muscle group. ural physical resistance. For additional resist- www.musclesandstrength.com ance in any exercise you can add additional weight by using body straps or free weights (or by increasing the resistance of a machine if achieve complete development of the calf Sit on the leg press machine and hold the one is used.) muscles. While this movement is similar to the sled with only your toes and the balls of your standing calf raise, the seated calf raise will feet. Do not move with your hips or knees and Standing calf raises actually target the lower muscles of the calf instead put all the movement into your This exercise can be done using either a (the soleus). ankles. This puts all the emphasis on your calf dedicated machine or a calf block. The num- Sit with the machine pads resting on your muscles and nowhere else in the leg. ber of reps you do for this exercise will vary thighs. Again, drop your heel to 2-4 inches Box jumps depending on your current calf mass and depending on how flexible you are. Raise In many lifting exercises you need to have workout routine. Test different ranges to see again and squeeze the calf muscles once you explosive strength in your legs. The box jump.
Load more

Recommended publications
  • Introduction to Men's Artistic Gymnastics
    Introduction to Men’s Artistic Gymnastics Foundations, Skill Progressions, and Basic Routines Purpose The purpose of this document is to provide a starting point for those interested in learning Men’s Artistic Gymnastics. Although the specific audience is adults in NAIGC Developmental learning for the first time, the principles can be applied to a broader audience. Hopefully this document, along with advice from others in your gym, can provide a guide from starting Developmental to progressing to Level 9. Please look to the NAIGC ​ website for more information on NAIGC specific rules. ​ Introduction While the progressions given below are by no means the only way, most high level gymnasts followed these general foundations and skills progressions. You can always customize your gymnastics training to fit your strengths. For most adults, the easiest events to reach a Level 9 routine are Floor and Vault, as the foundation of running and jumping is something most everyone can already do. The next easiest to learn are Parallel Bars and Rings, where the foundation of swinging and support strength can be developed relatively quickly. The most difficult events to reach a Level 9 routine are Horizontal Bar and Pommel Horse. At a higher level, the foundation of both events, giants and circles respectively, are a difficult skill in their own right and can take more than a year to learn. Structure Initially, the development philosophy is described followed by the most important flexibility and strength to develop. Next there are three levels of foundations to work on of increasing difficulty. I would recommend only proceeding to the next level when you are proficient and the current one.
    [Show full text]
  • The Importance of Load Vector in Physique Enhancement and Sport
    The Importance of Load Vector in Physique Enhancement and Sport Training An Excerpt from Advanced Techniques in Glutei Maximi Strengthening Available at www.TheGluteGuy.Com By Bret Contreras, MA CSCS Most experts in the fitness industry fail to recognize the role that the load vector plays in determining hip extensor recruitment during hip extension exercises. As a case in point, most articles written on glutei maximi training recommend axial loaded exercises such as squats, deadlifts, and lunges. But axial exercises are greatly outperformed in glutei maximi mean and peak activation by anteroposterior exercises. I don’t expect the experts to know this, as to my knowledge, I am the first author who is pointing this out scientifically. Although it’s been hinted about by strength coach Mike Boyle in the past and recently inferred (during the time I was writing this book) by vertical jump specialist Kelly Baggett, and although there have been many small-scale EMG studies performed in the scientific literature, to my knowledge a large-scale EMG study involving dozens of advanced and complex hip extension exercises has never been disclosed to the public – until now.1,2 I will discuss specific exercises and EMG data later in this book, but first let’s continue talking about load vectors. I just performed a Google search for “best glute exercises” and the first article that came up was a web document written by Ray Burton, an ISSA Certified Trainer out of Canada, entitled “Glute Exercises – My Top Three Choices.” His top three choices are reverse lunges, sumo squats, and a special step up (a hybrid step-down/assisted pistol movement), which are all axial loaded exercises.3 I’m not trying to pick on Burton, as articles like these are littered throughout the Internet and forums.
    [Show full text]
  • Calf Stretching and Strengthening Exercises
    Julie Dass Injury Clinic 108 Milton Road Phone: 01234349464 Clapham Email: [email protected] Bedford MK416as Exercise plan: Patient: Date: Calf Stretches and Strengthening Mrs Julie Dass 31st Mar 2017 Exercises Eccentric calf strengthening exercise Stand with your toes on the edge of a step or a box. Hold onto something stable for support if required. We will assume the leg you are trying to strengthen is your left leg (the injured side). Lift your left leg off the step, and go onto your toes on your right leg. Now place your left foot beside the right, and place all your weight on your left leg. Drop your heels downwards below the level of the step. Use your right leg (non-injured leg) to lift yourself back to the start position. Make sure you keep your leg straight during the exercise. This exercise can help strengthen the calf muscle and may be useful for treating Achilles tendinopathy. Full squat single leg Stand on one leg, and bend your knee to the full squat (90 degrees) position. Make sure when you squat you keep the middle of your knee cap in line with the middle toes of your foot. Do not let your knee drift off to one side. Also keep your hips and pelvis level as you squat, so you go down in a straight line. Be careful not to slump forwards as you squat, maintain good posture. Always keep your foot flat on the ground, do not let your heel raise up. Video: http://youtu.be/afJNrDNonAc Full wall squat Open your legs slightly wider than shoulder width, stand with your back resting against a wall, and bend your knees to the full squat position (90 degrees).
    [Show full text]
  • Home Workout
    HOME WORKOUT 13 MIN AMRAP 12 MIN AMRAP 10 MIN AMRAP 60 sec cardio (run, jumping 60 sec cardio (run, jumping jacks, squat jumps, burpees, jacks, squat jumps, burpees, 20 Seconds Wall Sit mountain climbers, stairs) mountain climbers, stairs) 10 to 1 Pushups 16 Walking Lunges 20 Jumping Jacks 10 to 1 Y Raises 8 Squat Jumps 20 Air Squats 16 Chair Step Ups (8 each) 8 Air Deadlifts 20 Calf Raises (pause at top) *** Y Raise Cans/Water Bottles 8 Knee Tucks 16 sec side plank each side Y RAISE SQUAT JUMP WALL SIT STEP UPS KNEE TUCKS AIR SQUAT HOME WORKOUT 13 MIN AMRAP 10 MIN AMRAP TABATA (20/10)x4 2 min Cardio (run, jumping jacks, squat jumps, burpees, 30 High Knees AB Bicycles Slow mountain climbers, stairs) 8 Squat Jumps 30 Butt Kicks Low Plank (Elbows) 8 Deadlift Jumps 4 Each Way Staggered Pushup AB Bicycles Fast 8 ea Single Leg Glute Bridge 16 Book Front Raise High Plank 16 Air Squat 8 Each Single Arm Row ***20 sec on/10 sec off 16 Air Deadlift ***Home Item for Row Do 4 times through of 20/10 SQUAT JUMP STAGGERED PUSHUP AB BICYCLES SINGLE LEG GLUTE FRONT RAISE HIGH PLANK HOME WORKOUT 12 MIN AMRAP 12 MIN AMRAP TABATA (30/10)x4 45 Seconds Cardio (run, jumping jacks, squat jumps, burpees, 5 Inchworms to Low Plank Quick Jumps (Jump Rope) mountain climbers, stairs) 10 each way home item 8’s 5 Each Leg Lunge Jump or Lunge Air Squat 10 each arm single arm arnold 10 Each Leg Donkey Kick Quick Jumps (Jump Rope) 30 steam engines slow 10 Dead Bugs Step Ups 10 pushups 10 Can Hammer Curls ***30 sec on/10 sec off 10 lying toe touches (legs up) ***Neutral
    [Show full text]
  • Women's Gym Workout Sample
    Women’s Gym Workout Sample Cardio Monday through Saturday for 30 min post Wednesday : Legs workout or fasted. Keep heart rate at 135-150 Quads Barbell squats – 3 sets x 12 reps(get deep) Monday : Back and triceps leg press – 3 sets x 15 reps Back Jump lunges – 3 sets x 12 reps each leg Lat pull downs – 3 sets x 15 reps Hamstrings Superset Stiff legged dumbbell deadlifts – 3 sets x 15 reps Bent over barbell rows – 3 sets x 12 reps Dumbbell reverse lunges – 3 sets x 8 reps each leg Arm dumbbell rows – 3 sets x 12 reps Lying hamstring curls – 3 sets x 12 reps Superset Calves Pull-ups – 2 sets to failure(I don’t care if it’s 2 reps) Standing calf raises – 3 sets x 12 reps Cable rows -3 sets of failure with heavier weight. At Seated calf raises – 3 sets x 12 reps least 20 reps on these failure sets Body weight calf raises – 1 sets of 100 Triceps Close grip bench press – 3 sets x 12 reps Thursday: Shoulders Skullcrushers – 3 sets x 12 reps Seated military barbell press – 3 sets x 12 reps Cable push downs – 3 sets x 12 reps Seated Arnold press – 3 sets x 12 reps Triceps kick backs – 3 sets x 12 reps Superset Lateral dumbbell raises – 3 sets x 1 min Tuesday : Chest and biceps Front plate raises – 3 sets x 12 reps Chest Diesel press - 3 sets of 1 min Dumbbell presses – 3 sets x 12 reps SupersetSAMPLE Friday: Glutes and abs Dumbbell flyes – 3 sets x 12 reps Glutes Cable flyes – 3 sets x 12 reps reverse lunge with db x 4 sets of 8 each leg Dumbbell pullovers – 4 sets x 10 reps - glute thrusters x 3 sets of 15 Biceps - deadlifts x 3 sets of 12 Ez bar curls – 3 sets x 12 reps - Lunges with db 3 sets 12 each leg Superset - Weighted Step ups x 3 sets of 15 each leg Hammer curls -3 sets of 12 - Bulgarian split squat 3 sets of 12 each leg Alternating dumbbell curls – 3 sets x 12 reps Abs Concentration curls – 3 sets x 12 reps Decline bench crunches – 3 sets x 30 reps Cable– 1 sets x 50 reps Weighted rope crunches – 3 sets x 20 reps Leg lifts (weighted if possible) – 3 sets x 20 reps Planks – 3 sets x 1 min Women’s Home Workout Sample Cardio 6 days this week.
    [Show full text]
  • Exercises and the Muscles They Work
    Exercises and the Muscles they Work General Exercises Specific Exercises Muscles Worked (works more than one muscle) (isolates the particular muscle well) Quadriceps Barbell Squats Freehand Squats (front of the thigh) Smith Machine Squats One-legged Squats Leg Presses Sissy Squats Half Squats Front Squats (upper quadriceps) Hack Squats (lower quadriceps) Leg Extensions One-legged Leg Extensions Freehand Jump Squats Step-ups with Barbell Hamstrings Straight-legged Deadlifts Prone Leg Curls on Machine (back of the thigh) Prone One-legged Leg Curls on Machine Standing One-legged Leg Curls Seated Leg Curls on Machine Adductors Wide-stance Barbell Squats Nautilus Machine for Inner Thighs (Inner thighs) Wide-stance Barbell Half Squats Hip Adduction using Low Pulley (Cable) Wide-stance Leg Presses Freehand Side Lunges Wide-stance Smith Machine Squats Dumbbell Side Lunges Pliés Abductors Nautilus Machine for Outer Thighs (Outer thighs) Hip Abduction using Low Pulley (Cable) Gluteus Front Freehand Lunges (Butt) Barbell Front Lunges Smith Machine Reverse Lunges Dumbbell Front Lunges Hip Extensions (One-Legged Kickbacks) Step-ups with Barbell Trapezius Barbell Power Cleans Dumbbell Shoulder Shrugs Cable Upright Rows Barbell Shoulder Shrugs EZ Curlbar or Barbell Upright Rows Upper Latismus Dorsi (Lats) Wide-grip Pull-ups (free or on Gravitron) Wide-grip Front Lat Pulldowns (Upper back) One-Arm Dumbbell Rows Bent-over Lat Pull-in on High Pulley Cable Seated 2-Arm High Pulley (Cable) Rows Prone Wide-grip Barbell Lat Pull-up Middle Lats Wide-grip Barbell
    [Show full text]
  • The Best Home Gym Exercises You've Never Heard of - 10 Exercises
    Terms and Conditions of Use and Copyright Notice Be aware that this training program is for informational purposes only and is based on the personal experience and research of the author. Every attempt has been made to ensure safety. How and if you decide to execute the training program and exercises in this book is ultimately your own responsibility. Consult your physician before using this training program. By reading the information in this book you hereby agree to these Terms and Conditions of use. The unauthorized reproduction or distribution of this copyrighted work is illegal. Criminal copyright infringement, including infringement without monetary gain, is investigated by the FBI and is punishable by up to 5 years in Federal prison and a fine of $250,000. © 2020 by Nick Nilsson & BetterU, Inc. The Best Home Gym Exercises You've Never Heard Of - 10 Exercises Training at home with basic equipment like barbells and dumbbells can still get you fantastic results! Home gyms are a great way to train...but sometimes you do miss the wider range of equipment available at a commercial gym. The exercises in "The Best Home Gym Exercises You've Never Heard Of" book will help you not miss the commerical fitness centers at all. If you have specific goals... whether it's strength, muscle growth, specialization or fat loss... you'll find movements that target them. You'll also find exercises that target different angles, functions and aspects of each muscle. This book inclues 10 sample exercises taken directly from the book, one each for every major muscle group covered in it.
    [Show full text]
  • 12-Week Home Workout Program
    12-WEEK HOME WORKOUT PROGRAM NOELLE TARR COPYRIGHT The entire contents of Coconuts and Kettlebells: 12-Week Home Workout Program and the technology underlying, including but not limited to text, graphics, images, audio files, videos, digital downloads, data compilation, or code is copyrighted as a collective work under the United States and other copyright laws, and is the property of Coconuts & Kettlebells, LLC and is protected by copyright and other intellectual property or proprietary rights. This fitness plan may not be copied, distributed, republished, uploaded, posted, or transmitted in any way without the prior written consent of Noelle Tarr of Coconuts & Kettlebells, LLC. All contents are: Copyright © 2020 Coconuts & Kettlebells, LLC. All rights reserved. 12-WEEK HOME WORKOUT PROGRAM 2 BEFORE YOU START All information, material, and content found in Coconuts and Kettlebells: 12-Week Home Workout Program is strictly informational. It is general information that may not apply to you as an individual, and it is not intended to serve as a substitute for your own primary care provider, physician, specialist, nurse practitioner, or other applicable medical professional’s recommendations, care or advice. Any and all medical care provided to you in connection with any medical or health-related diagnosis should be administered by your own primary care provider, physician, specialist, nurse practitioner, or other applicable medical professional. Accessing this program, reading the material contained in this program, or otherwise using the program does not create, nor is it intended to create a physician-patient relationship. You further agree that you shall not make any medical or health-related decision based in whole or in part on anything contained in this program.
    [Show full text]
  • Download Workout
    THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools PHASE TRAINING PT. 1: 5 WEEK PRIMER WORKOUT FOR MUSCLE SIZE Welcome to phase training, where you’ll change Main Goal: Build Muscle Equipment: Barbell, Bodyweight, your workouts every so often to keep things interesting. This phase is for those looking to Training Level: Beginner Cables, Dumbbells, EZ Bar, build muscle! Program Duration: 5 Weeks Machines Days Per Week: 3 Days Author: Team SAN Link to Workout: https://www.muscleandstrength.com/ Time Per Workout: 45-60 Mins workouts/phase-training-pt-1-primer-workout Monday Exercise Sets Reps 1. Squats* 2 6 - 9 2. Leg Extensions 1 8 - 10 3. Stiff Legged Deadlifts* 2 6 - 9 4. Leg Curls 1 8 - 10 5. Bench Press* 2 6 - 9 6. Crossover 1 8 - 10 7. Incline Press 2 6 - 9 8. Pull Down* 2 6 - 9 9. Bent Over Row 2 6 - 9 10. Dumbbell Press* 2 6 - 9 11. Upright Row 1 8 - 10 *Do 1 - 2 warm-up sets on the big exercises, doing around 10 reps with about half of your work weight or slightly more. Train to failure on work sets, adding weight whenever you’re able to go beyond the listed rep count. Wednesday Exercise Sets Reps 1. Deadlift* 2 6 - 9 2. Calf Raises 2 10 - 12 3. Lying Tricep Extensions* 2 6 - 9 4. Barbell Curls* 2 6 - 9 5. Wrist Curls 1 10 - 12 6. Hammer Curls 1 8 - 10 7. Hanging Knee Ups 2 10 - 12 8.
    [Show full text]
  • Dinosaur Training Lost Secrets of Strength And
    DINOSAUR TRAINING LOST SECRETS OF STRENGTH AND DEVELOPMENT Brooks D. Kubik Dinosaur Training – Brooks Kubik TABLE OF CONTENTS INTRODUCTION................................................................................................................ 2 PREFACE TO THE FIRST EDITION............................................................................... 3 PREFACE TO THE SECOND EDITION .......................................................................... 6 CHAPTER ONE: THE DINOSAUR ALTERNATIVE......................................................... 7 CHAPTER TWO: PRODUCTIVE TRAINING.................................................................. 13 CHAPTER THREE: AN OUTLINE OF DINOSAUR TRAINING .................................... 17 CHAPTER FOUR: HARD WORK .................................................................................... 26 CHAPTER FIVE: DINOSAUR EXERCISES .................................................................... 33 CHAPTER SIX: ABBREVIATED TRAINING.................................................................. 39 CHAPTER SEVEN: HEAVY WEIGHTS .......................................................................... 43 CHAPTER EIGHT: POUNDAGE PROGRESSION.......................................................... 50 CHAPTER NINE: DEATH SETS ...................................................................................... 56 CHAPTER TEN: MULTIPLE SETS OF LOW REPS ........................................................ 59 CHAPTER ELEVEN: SINGLES......................................................................................
    [Show full text]
  • Workout Guide Exercise List
    WORKOUT GUIDE EXERCISE LIST 1. CHEST PRESS 2. INCLINE CHEST PRESS 3. DECLINE CHEST PRESS 4. CHEST FLIES 5. INCLINE FLIES 6. DECLINE FLIES 7. TRICEP EXTENSIONS 8. ALTERNATING PUNCHES 9. TRICEP KICKBACKS 10. CURLS 11. HAMMER CURLS 12. REVERSE CURLS 13. WRIST CURLS 14. SHOULDER PRESS 15. SEATED LATERAL RAISES 16. SEATED FORWARD RAISES 17. ACROSS BODY RAISES 18. STANDING ROWS 19. HIGH PULLS 20. SHRUGS 21. SIDE REACHES 22. ROTATOR CUFF IN 23. ROTATOR CUFF OUT 24. OBLIQUE TWISTS 25. CRUNCHES 26. CRUNCHES WITH A TWIST 27. SQUATS HOLDING HANDLES 28. BENT OVER ROWS 29. WOOD CHOPPERS 30. GOOD MORNINGS 31. CALF RAISES 2 CHEST PRESS •Wonder Arm position: Middle •Muscles worked: Chest, tricep INCLINE CHEST PRESS •Wonder Arm position: Mid-lower •Muscles worked: Upper chest, triceps 3 DECLINE CHEST PRESS •Wonder Arm position: Mid-upper •Muscles worked: Upper and lower chest, triceps CHEST FLIES •Wonder Arm position: Middle •Muscles worked: Upper and lower chest, biceps 4 INCLINE FLIES •Wonder Arm position: Mid-lower •Muscles worked: Upper chest, biceps DECLINE FLIES •Wonder Arm position: Mid-upper •Muscles worked: Upper and lower chest, biceps 5 TRICEP EXTENSIONS •Wonder Arm position: Up •Muscles worked: Triceps ALTERNATING PUNCHES •Wonder Arm position: Middle •Muscles worked: Triceps, chest 6 TRICEP KICKBACKS •Wonder Arm position: Mid-lower •Muscles worked: Triceps CURLS •Wonder Arm position: Down •Muscles worked: Biceps 7 Grip Close-up HAMMER CURLS •Wonder Arm position: Down •Muscles worked: Biceps Grip Close-up REVERSE CURLS •Wonder Arm position:
    [Show full text]
  • Training Program
    TRAINING PROGRAM INTERMEDIATE 6-DAY SPLIT THE​ ​WHY ​ I am not a Personal Trainer. Just a random university student who likes to train and do sport. I have been striving to improve my physical fitness ever since I was 15 years old. I played football at that time. And improving my physical fitness would mean training for sport-specific purposes. Then I began to become interested in training to improve strength, hypertrophy, conditioning and fitness in general. I have spent innumerable hours informing myself in the last 4 or 5 years of my life. This has allowed me to design training programs for myself just because I enjoy the process of crafting a thoughtfully-organized list of exercises to be repeated over time whose progress can be tracked in order to be aware of the improvements happening. As I have no certification and official competences in the fitness field, this training program is just the result of a lot of research and experience I have accumulated over time. THE​ ​PROGRAM ​ This training program is a 6-day split designed for intermediate lifters. The split is: Legs, Pull, Push, Arms, Total Body A, Total Body B. The core focus of the plan is hypertrophy, strength, as well as some conditioning, keeping in mind that the actual focus of a training plan depends on the type of diet regimen in place in the trainee’s life (calorie deficit, calorie surplus, maintenance). Apart from the single training session, in the last page of this document there can be found the volume per muscle group and a graphic depicting the volume per muscle group.
    [Show full text]