ARMS: SUNS OUT GUNS OUT

ARMS: SUNS OUT GUNS OUT

As always with Biceps or Triceps, elbow positioning and manipulation is critical. Unless directed otherwise, we want to prevent our elbows from kicking back (shortening movement range) or moving forward (incorporating deltoid in movement)

A) Dips (on assisted variation): 15, 15, 15
Personally I don't like to overload this movement because of the damage I've seen it do to countless shoulders over the years.
Shoulders pressed away from your ears, force maximum contraction of our triceps, serratus and lats.
A) Barbell Biceps Curl: 15, 10, 8 x 15 (drop set)

B) Triceps Extension with handles on smith (or TRX) -
really engages your core too
B) Preacher Curls: 6x10x20 (drop set, 3 sets)

C) Biceps Curl with handles on smith (or TRX) 3 sets of 15
C) Reverse Dips on Assisted 15, 15, 15
C) DB Bicep Curls Arms Fixed/hanging over back extension - show versatility 6x10x20 drop set (3 times through)

Back Attack Workout

A) Barbell Romanian Dead lifts: wake up the whole system: 10, 8, 4x10 (drop set)

B) Barbell Bent-Over Row: 15, 10, 8 x 15 (drop set)
Show Variations of grips with associated purpose:
- Supination: Lats
- Wide Pronated: Rhomboids and Traps
- Narrow Pronated/Elbows tight: Lats

B) Thoracic Rotation: 5 reps / 5 second hold total of 15 reps (3 sets)

Isometric hold is to maximize target muscle stimulation and blood flow, focus on literally flexing the rhomboids by pinching your shoulder blades.

C) Neutral Grip Inverted Pull-Up with TRX: 12 reps, 1 second contracted hold, 4 second negative:

Contrary to traditional belief, the Negative portion of a repetition is the most stimulating - that means as you "lowering" the weight you are actually recruiting more muscle fibers into activation. Utilize this techniques across your program.

C) High Reverse Cable Fly: 15, 10, 8 x 10 (drop set)

Hit rhomboids and rear deltoids
We incorporate reverse fly to give your forearms a breather

D) Neutral Grip Pull-Ups: 30 reps at all cost

D) Cable Straight Arm Pullovers: 15, 10, 8 x 10 (Partner Pick drop set)

We always welcome competition at ShyTown, with partner pick it's an opportunity to challenge your training partners beyond what they thought capable. Pick a weight forcing them to failure, gradually reducing the weight until they hit the prescribed rep count.

Pull your shoulders down and away from your ears

E) High seated neutral cable row: 15, 10, 8 x 10 (drop set)

Elevation is to emphasize Lat engagement

E) Low Cable Row Superset: 15, 10, 8 x 10 (drop set)

Using cables versus dumbbells, provides considerably more control - attention can be placed on maximizing stimulation.

Arnold Schwarzenegger Series

FUELED BY U.S. PATENT-PENDING CREATINE NITRATE.

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IN TERMS OF WATER SOLUBILITY, A UNIVERSITY STUDY SUGGESTS THAT CREATINE NITRATE IS SUPERIOR TO CREATINE MONOHYDRATE AND MOST OTHER FORMS OF CREATINE. It can simultaneously help support the body’s nitric oxide and ATP levels. Nitrate opens up blood pathways into the muscles which may help promote nutrient delivery and amplify muscle performance, resulting in improved strength and muscle mass.*

MP_Athletes_Large_LaRon

LARON LANDRY
BORN: October 14, 1984
AGE: 29
HEIGHT: 6’0″
WEIGHT: 225

Landry was raised in Ama, Louisiana, and attended Hahnville High School in Boutte. LaRon attended Louisiana State University, where he majored in communication studies and played for coach Nick Saban and coach Les Miles’s LSU Tigers football teams from 2003 to 2006. Credited with 48 straight starts for the Tigers, Landry finished his career with 315 tackles and 12 interceptions. Landry was drafted by Washington sixth overall in the 2007 NFL Draft. In his rookie year he started all 16 games, recording 95 tackles and 1.5 sacks. In the playoffs, he had 2 interceptions against Seattle in a losing effort, which ended his very impressive rookie year. LaRon Landry is currently playing for Indianapolis and is a part of the MusclePharm® team.

How To Build Upper Chest - 'Pump Up Your Pecs' Workout

Today's session teaches how to build your upper chest with a full workout routine designed to pump pecs up, with specific focus on the upper reaches of the pectoral muscle.

In this video, you'll learn the best exercises to build upper chest muscles. You'll see how to build your upper chest with weights, without weights via body weight exercises for those working out at home and also learn how using intensity raising stipulations can give you much more fat burning results as you look to build as much lean muscle as possible in the gym time you have available.

This is a muscle group which Russ constantly has to work with, due to the fact it's one of the key areas fitness models and actors must develop for topless shots.

Either take techniques from this workout, or apply the full session, for the next few weeks and notice the improvement in your physique.

Hardcore Upper Back Dumbbell Workout

BEST BACK FEMALE/MALE WORKOUT-DBFitTV DAMIAN BAILEY FITNESS