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Learn exercise tips on how to strengthen the back using the wide grip seated row technique in this free workout video ...Learn exercise tips on how to strengthen the back using the wide grip seated row technique in this free workout video lesson on strength exercises for your back.(more)(less)
PURPOSE: To target the muscles of the mid-back SET UP: Sit on the bench and place your feet on the foot rests. With your ...PURPOSE:
To target the muscles of the mid-back
SET UP:
Sit on the bench and place your feet on the foot rests. With your back straight grasp the wide grip cable attachment. Your knees should be slightly bent.
EXECUTION:
Pull the weight towards you by squeezing your shoulder blades together. Focus on squeezing your shoulders down and back. Keep your chest up during the movement.
CUES:
- Chin up
- Chest up
- Squeeze the shoulder blades
COMMON ERRORS:
- Focussing on making the bar touch the body instead of squeezing the shoulder blades together. In actuality, if the bar touches the body the shoulder blades aren't squeezed.
- Shrugging up and back instead of down and back.
- Failing to drive the chest up.
- Bouncing at the bottom of the movement.
Sign up for our newsletter on our website and receive our FREE ebook "An Expert's Guide to the Secrets of Permanent Weight Loss"
www.nutrexsolutions.com(more)(less)
http://www.behot.com.au/hotebook.php After being skinny since I was a teenager, I decided to bulk up and get stronger. In ...http://www.behot.com.au/hotebook.php After being skinny since I was a teenager, I decided to bulk up and get stronger. In early August 2007 I was 66kg / 145 pounds at 181cm (5'9'') tall, with around 14% body fat. My goal I want to achieve in 2008 is about 82kg (180 pounds) at 11% body fat.
This video is to show how a skinny guy can change his body and appearance, even if you know nothing about diet and training to begin with.
I'm looking at doing some videos on diet for skinny guys, that is what has worked for me, and helped me gain muscle. So if you would like to see this, let me know!
================================
CURRENT DIET GUIDE
Notes:
This is my base diet, I always swap/substitute parts because I get sick of repeating stuff quickly. The Carbs/Protein/Oils still remain about the same.
Diet has almost zero:
- Animal / saturated Fat
- Processed Sugars
- Alcohol or Softdrink (soda)
Diet does include each day:
- 2 Litres of water
- 1 Multi-vitamin
- 1 25g serve Flaxseed oil (for Omega 3)
Meal 1. - Breakfast
Oats or Cereal + Skim milk + Fruit
Meal 2. - Shake:
6 egg whites (+ 1 Yolk)
1 banana + 1 other fruit
25g Honey
Optional small serve Protein Powder
Meal 3. - Lunch
200g Serve of lean meat
(Beef, chicken or fish)
Some veges (eg. broccoli)
Rice / Pasta / Wholemeal Bread
20g Olive Oil
Meal 3.5. - Optional - 30-60 mins before gym
1 Piece Fruit
Small serve honey
WORKOUT. - 2 Hours after Meal 3
Meal 4. - After gym Protein shake
4 egg whites (+ 1 Yolk)
1 Banana
One 30g serve of protein powder
(I use a fast absorbing Isolate here)
Skim Milk
Meal 5. - Dinner
250g Serve of lean meat
(Beef, chicken or fish)
Some veges (eg. broccoli)
Rice / Pasta / Wholemeal Bread
20g Olive Oil
================================
CURRENT WORKOUT PROGRAM
4 Day workout cycle
Day 1. - Chest & Triceps
Dumbbell Presses - 3 sets of 10
Dumbbell Flyes - 3 sets of 10
Pec Deck - 2-3 sets to failure (aim for 10-15)
Tricep Extensions - 2 Sets of 10
Cable Bar Pushdown - 2 Sets of 10
Rope Pull downs - 2-3 Sets of 10/failure
Day 2. Back & Biceps & Shoulders
Wide grip pull ups - 2 sets of 8/failure
Wide grip cable bar pull downs - 3 Sets of 10
Dumbbell curls - 3 sets of 10
(don't rest each arm, move both same time, meeting at 90deg)
Seated cable row - 3 sets of 10/failure
Shoulder Press - 2 Sets of 10
Shoulder Flyes - 3 Sets of 10
Mini barbbell curls - 2 sets lighter weight - 15 reps/failure
Day 3. Legs & Abs
Weighted Squats - 2 Sets of 10-15
(I do the ones with the barbell on my shoulders)
Quad extension - 3 Sets of 10
Hamstring machine - 3 sets of 10
Leg Press - 3 sets of 10
Calf machine - 3 sets of 10
Bent over rope pulldowns (for abs) - 3 sets of 10
Weighted sit-ups / Crunches - 2-3 Sets 10/failure
Day 4. Day off (optional)
Then go back and start day 1 again(more)(less)
http://www.SingaporePersonalTrainer.com Personal Trainer in Singapore shows you how to train. The video shows the ...http://www.SingaporePersonalTrainer.com Personal Trainer in Singapore shows you how to train. The video shows the personal trainer performing Seated Cable Row Wide Grip.(more)(less)
brad gillingham routine 27/01/08 power cleans 2 x 5 x 40 deadlift 2 x 5 x 120 barbell shrugs 3 x 10 x 100 barbell bent ...brad gillingham routine
27/01/08
power cleans 2 x 5 x 40
deadlift 2 x 5 x 120
barbell shrugs 3 x 10 x 100
barbell bent rows 3 x 10 x 60
seated rows 3 x 10 x 50(more)(less)
