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Daily Archives: 25 November, 2014


Back Workout

The muscles in your back are split into areas that a back workout will hopefully focus on individually. Although sometimes not the most common of bodybuilding workouts, due to the back not being one of the “show-off” muscle areas, a good back workout will help build your upper body strength as a whole. It is great for fitness and building muscle, and is great to accompany any of our other workouts.

As for bodybuilding exercises, this back workout can be done from once a week to an intense 4 week bodubuilding program depending on the results you are aiming for. As the back can be a delicate area, be careful not to strain or injur any of your muscles and if you feel any discomfort then seek professional advice immediately. Always balance your workouts between other parts of your body, view our bicep workouts and leg workouts for more information.

Back Workout Exercises

Being one of the biggest and strongest bodyparts, the back is a crucial focal point for a workout to build muscle and strength. This selection of workout exercises for the back suggests some of the best back exercises for each section:

  • Pull-ups: works on the lats, grasp bar with an overhand wide-grip making sure your are relaxed to stretch your lat muscles, pull up as high as possible using your arm strength which will contract your lats
  • Pull-downs: works the lats, stand away from the overhead bar so that your arms are almost completely straight, pull down the bar in an arc shape with wide-grip ensuring that the only movement felt is in your shoulders (this is not an exercise for arms!)
  • Seated Cable Row: using a cable row machine, works on the middle back, do not move your body forwards but keep your back upright and straight, bring the bar towards you with medium-grip pulling your shoulders and elbows as far back as possible
  • Back Extensions: using a hyperextension bench, focuses on lower back, adjust the bench so hips are fully supported, crossing your arms over your chest slowly bend at the waist as far forward as you can rounding your back
  • Barbell Shrugs: works on traps, holding the barbell with your shoulders relaxed, do a shrug action to bring your shoulders as close to your ears as possible

Back Workout Routine

Depending on the results you want from a back workout, you should choose the correct weight for your ability and the correct amount of reps and sets for your goals. This suggested back workout program is a great starting point for strength, muscle and endurance:

  • Fitness Nutrition: always make sure you are keeping track of what you are eating and are supplying your body with the correct food
  • Pre Workout: never forget to warm up and cool down always to avoid muscle injuries
  • Pull-ups – 3 sets of 10 reps, 20 second rest
  • Bent-over barbell row – 2 sets of 8 reps, 30 second rest
  • Back extensions – 4 sets of 8 reps, 25 second rest
  • Pull-downs – 3 sets of 12 reps, 15 second rests
  • Barbell shrugs – 2 sets of 12 reps, 10 second rests

Rest for 1-3 minutes between each set.


Tricep Workouts

The tricep workout aims to focus on those forgotten muscles in your arms – triceps. As far as workouts go, everyone want to have bigger arms and they tend to only do bicep workouts, forgetting about the all important tricep mucles! Your arms consist of many different types of mucles and to build your strength and fitness you have to learn to focus on the different one, not just biceps, especially for bodybuilding workouts.

Read through some of our best tricep exercises and give them a go to see what works for you. Remember that you can adjust any workout routines to your own ability and for the goals you are aiming at. For toning muscle, keep it simple and for building muscle try slowly increaing weight, sets or repetitions (only one out of the three!). Have a go at exercises for the rest of your body too with our back workouts and leg workouts.

Tricep Workout Exercises

Although an often forgotten muscle group, triceps comprise of a larger number of muscles than the biceps. So, when trying to build muscle in your arms, don’t forget them! Include some of these tricep exercises in your own workout, or put them together to create a new one; whatever works for you as everyone has different bodies.

  • Pulley Pushdowns: using the pulley machine, grip the bar overhand and select your desired weight, push the bar from its starting position down towards the ground and return
  • Tricep Extensions: holding one dumbbell with both hands at the side of one of its weights, hold it behind your head with your arms bent, slowly extend your arms towards the sky so the dumbbell is above and behind your head
  • Dumbbell Rollbacks: almost the opposite of a hammer curl, lying on your back with dumbbells beside your head, pick up the dumbbels in a hammer style and bring your arm up towards your chest
  • Kickbacks: bending over with your feet apart, two dumbbells in your hands, start with your arms bent and the dumbbells by your chest, lower your arms and push backwards
  • Bench Dips: using a high and low bench, feet on the low bench and arms wrapped around the edge of the higher bench, bend your arms and legs bringing your body below both benches and use your arms to rise up again

Tricep Workout Routine

Always try the individual tricep exercises on their own before going ahead to the tricep workout. This is a guide to a killer tricep routine but you can modify it according to your preferences. Try adding other muscle groups, or cardio work, or change the number of sets. Fully flexible exercises!

  • Fitness Food: always make sure you are feeding your body with the appropriate food groups and nutrients
  • Pre Workout: never forget to prepare your body with a warm up and cool down
  • Bench Dips: 4 sets of 10 reps, 20 second rests
  • Skullcrushers: 3 sets of 10 reps, 30 second rests
  • Tricep Extensions: 2 sets of 15 reps, 10 second rests
  • Kickbacks: 2 sets of 15 reps, 10 second rests
  • Pushdowns: 3 sets of 20 reps, 30 second rests

If anything goes wrong during a workout, remember to seek professional or medical advice.


Bicep Workouts

The bicep workout will clearly focus on the muscles in your arms and this just one type of many bodybuilding workouts that will require you to use heavier weights for the more muscle you want to build. You should never try to exceed your weight limit in hopes of getting bigger muscles as this will cause muscle injuries. With all workouts you should only do the exercises to your specific ability.

Many people search for ways to increase their arm size, and so we have decided to put together the best bodybuilding bicep workout to help you achieve results! Always think about your fitness first, before attempting any new workout try the individual exercises out first so you can get an idea of what works for you and what doesn’t. Also, take a look at the tricep workouts and leg workouts for further exercise options.

Bicep Workout Exercises

These bicep exercises aim to get your arm muscles working hard and building to get bigger! All the bodybuilding exercises are appropriate to do in the gym, some you can even try out at home:

  • Hammer Curls: standing shoulder-width apart, holding dumbbells in each hand, raise your arms towards your kneck bending at the elbows and keeping your hands in the same position, only use force from your arms
  • Incline Curls: these can be hammer curls or dumbbell curls that are carried out on an incline bench
  • Cable Curl: using a a rope, straight bar or rotating cable handles (attached to machine or ground), hold on tightly to the end of the chosen material and bring the cable up towards your chest using only the force of your arms
  • Concentration Curls: should be done sitting, no other muscles used when done properly, one arm at a time, holding the weight by your feet with your arm held against your leg, slowly raise your arm towards your shoulder
  • Preacher Curls: using a barbell or EZ bar and an arm press, start with your arms stretched out in front of you, palms facing up and arms resting on the cushion, slowly raise your arms towards your chin

Bodybuilding Bicep Workout

If you need some inspiration to get your bicep workout started, follow our simple bodybuilding workout, adjustable to your preference and strength:

  • Fitness nutrition: the most important thing is to keep your body fully loaded with all it needs to be able to build muscle
  • Pre workout: warming up and cooling down is as important as the workout itself
  • Barbell Curl and Hammer Curl: 4 sets of 15 reps, 30 second rest, alternate between the two
  • Standing Cable Curl: 3 sets of 12 reps, 20 seconds rest
  • Incline Dumbbell Curl: 3 sets of 10 reps, 30 seconds rest
  • Concentration Curls: 2 sets of 10 reps, 15 seconds rest

Always stop any activity if you feel something wrong or straining. Never use weights that are too heavy to be able to complete sets. If you are unsure about anything then seek medical or professional advice.

Bicep Workout for Mass

Although all of our suggested bicep exercises are great for building muscle and toning, this workout is focused specifically on increasing mass and is not for the faint-hearted!

  • Barbell Curl and Hammer Curl: 4 sets of 15 reps, 30 second rest, alternate between the two
  • Bicep Dumbbell 21s – 1 set includes 7 reps of 3 curls
  • Explosive Hammer Curls – 2 sets of 20 reps, 30 second rest
  • EZ Bar Bicep Curls – 3 sets of 12 reps, 20 second rest
  • Close-Grip EZ Bar 21s – 1 set of 21 continuous reps split in 3 sections of 7



Leg Workouts

Everyone will have different ideas on their ideal leg workout and as one of our bodybuilding workouts, it will only be as tough as you want it to be. If you are looking to push your body to the extreme then increase your intensity, and if you are looking to simply tone your legs then you do not need to push your body as hard. From tennis players to dancers, legs are an important part of the body to keep in shape!

When thinking about a bodybuilding leg workout, speak to a professional trainer first about your fitness and what level of exercise your body is used to. There are many workouts out there to choose from and you want to make sure you get the choice right. Have a look at our specific leg workouts for men and leg workouts for women as well as the great one below for everyone.

Leg Workout Exercises

These leg exercises are made for testing your muscles and pushing your body hard. They use equipment that you might not necessarily find at home, so why not try some of them out the next time you are at the gym! Combine a few different sets of exercises to create your own leg workout or see below for some suggested combinations.

  • Leg Press: using the leg press machine, start with your legs straight in front of you after choosing the appropriate weight, slowly lower your legs towards your chest and back out again, works your quadriceps
  • Seated Leg Curl: using the leg curl machine, select the appropriate weight, start with your legs handing over the cushion and push them towards your bum, works your hamstrings
  • Front Barbell Squat: holding the barbell on your shoulders in front of you with your arms criss-crossed over the handle, slowly squat and return, make sure you are slow and use an accurate weight, works quadriceps and calves
  • Skater Lunge: standing upright with feet shoulder-width apart, take a large step back with your left leg crossing it diagonally behind your right and swinging your arms so one is raised up and the other at the hip, repeat with the other leg, add weights or light dumbbells if you wish, works hamstrings and glutes
  • Calf Press: using the machine, with your feet flat on the panel slowly use your toes to push yourself upwards and back again, works your calves

Leg Workout Routine

If you are a leg workout beginner or need some routine inspiration, here is a suggested leg workout routine for bodybuilding.

  • Fitness Food: make sure you are eating healthy and supplying your muscles with the nutrients they need
  • Pre Workout: always remember to warm up and cool down
  • Leg Press – 3 sets of 10 reps, 20 second rest
  • Leg Curl – 4 sets of 12 reps, 60 seconds rest
  • Leg Extensions – 1 set of 20 reps
  • Barbell Squat – 1 set of 10 reps
  • Calf Press – 1 set of 15 reps

For beginner intensity, decrease the amount of sets and reps, for hardcore bodybuilders you can add to what is suggested and increase weights with the repetitions. With any workout, if you feel uncomfortable or straining in your muscles then seek professional advice.



Dumbbell Exercises for Women

As the dumbbell workout is great for anyone with any fitness abilities, these dumbbell exercises for women are especially great for beginners to advanced! Most dumbbell exercises can be tailored to what you want from a dumbbell workout simply by increasing the dumbbell weight and number of repetitions or sets.

Remember, if you are interested in your fitness then this could be one of the perfect workouts for you! Different types of dumbbell exercises work on different points on your body so you can focus on certain muscles or do a whole body workout if you wish.

5 Best Dumbell Exercises for Women

All of the following dumbbell exercises for women can be done as single-dumbbell or double-dumbbell exercises. You can increase the weight according to your strength, but start of with a dumbbell weighing less than 5lbs. If doing 10 repetitions of an exercise strains your muscles then choose a lighter weight.

  • Bent-Over Row: using a bench press, or some sort of raised flat service, place your left knee and hand on the bench with the dumbbell in your right hand, bring your hand towards your rib cage and lower it again, your face should be looking down at the bench
  • Chest Press: lying flt with your back against a bench press, holding the dumbbell(s) by your chest, raise your arm straight upwards and lower it again
  • Arm Pull-Over with Leg Crunch: lying flat on your back, holding a dumbbell in each hand straight above your head, raise your arms and legs slightly towards each other to feel a burn in your abs
  • Stiff-Leg Deadlift: standing straight with the dumbbell(s) by your side, bend forward at the waist keeping your back straight and return
  • Obliques: standing straight with one weight in your hand, bend the other arm upwards to hold your head, bend over to the side holding the weight

Include these dumbbell exercises for women into your dumbbell workout routine for best effects, visit our other pages for videos and more examples. View some of our dumbbell workout tips too, answer some doubts you may have!