Monthly Archives: June 2011

Advanced Triceps Workout #1

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Exercise 1: Close-grip Barbell Press

Sets: 3

Reps: 8  (try to increase the weight after each set)

Rest: 3 minute rest between each set

 

Exercise 2: Lying Dumbbell Tricep Extensions (skull crushers)

Sets: 3

Reps:12 (try to increase the weight after each set)

Rest: 2 minute rest between each set

 

 

Exercise 3: Rope Tricep Pushdowns

Sets: 3

Reps:10 (try to increase the weight after each set)

Rest: 1 minute rest between each set

 

 

Exercise 4: Overhead Extensions With V-Bar Attachment

Sets: 3

Reps: 20

Rest: 30 seconds rest between each set

 

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Advanced Chest Workout #1

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Exercise 1: Incline Dumbbell Bench Press

Sets: 3

Reps: 8-12 (try to increase the weight after each set)

Rest: 2-3 minute rest between each set

 

Exercise 2: Decline Dumbbell Flyes

Sets: 3

Reps: 8-12 (try to increase the weight after each set)

Rest: 2-3 minute rest between each set

 

Exercise 3: Bent Arm Barbell Pullovers

Sets: 3

Reps: 8-12 (try to increase the weight after each set)

Rest: 2-3 minute rest between each set

 

Exercise 4: Push ups

Sets: 3

Reps: to failure

Rest:1 minute rest between each set

 

http://www.jbtlabs.com/

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Advanced Leg Workout #1

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Exercise 1: Barbell Squat

Sets: 4

Reps: 6-10 (try to increase the weight after each set)

Rest: 3 minutes of rest between each set

Exercise 2: Leg Curls

Sets: 3

Reps: 8 (try to increase the weight after each set)

Rest: 1-2 minutes of rest between each set

Exercise 3: Leg Press

Sets: 3

Reps: 8-10

Rest: 3 minutes of rest between each set

Exercise 4: Walking Lunges (body weight, timed set)

Sets: 2

Reps: 1 minute round, alternating legs without a break.

Rest: 3-4 minutes of rest and repeat the round once again

 

http://www.jbtlabs.com/

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Advanced Shoulder Workout #1

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Exercise 1: Seated Dumbbell Press

Sets: 3

Reps: 6-10 (try to increase the weight after each set)

Rest: 3 minutes of rest between each set

Exercise 2: Bent Over Lateral Raises

Sets: 3

Reps: 8-12 (try to increase the weight after each set)

Rest: 1-2 minutes of rest between each set

Exercise 3: Barbell Upright Rows

Sets: 3

Reps: 8-10 (try to increase the weight after each set)

Rest: 3 minutes of rest between each set

Exercise 4: Dumbbell Side laterals (drop set)

Sets: 2

Reps: 8 (After completing 8 reps, immediately drop the weight by 5lbs and continue for 8 more reps. 4 drops total)

Rest: 3-4 minutes of rest and repeat the round once again

 

http://www.jbtlabs.com/

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Advanced Back Workout #1

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Exercise 1: Stiff Arm Dumbbell Pullovers

Sets: 3

Reps:10 ( Try to increase the weight after each set)

Rest: 1 minute of rest between each set

 

Exercise 2:T-bar Rows- Chin Ups (Super Set)

Sets: 3

Reps: 12 (try to increase the weight after each set)

Rest: 2 minutes of rest between each set

 

Exercise 3: Unilateral Pull Downs

Sets:3

Reps: 8

Rest: 3-4 minutes of rest between sets

 

Exercise 4: Deadlifts

Sets:3

Reps: 8

Rest: 3 minutes of rest between each set

 

http://www.jbtlabs.com/

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Advanced Biceps Workout #1

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Exercise 1: Wide Grip Standing Barbell Curls – Narrow Grip Standing Barbell Curls (Super Set)

Sets: 3

Reps: 8

Rest: 2-minutes between super sets

 

 

Exercise 2: Alternate Incline Dumbbell Curls

Sets: 3

Reps: 8-12 (try to increase the weight after each set)

Rest: 2-minutes between each set

 

Exercise 3: Concentration Curls

Sets: 5

Reps:15

Rest: 30 seconds between each set

 

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