Exercise: The Zottman Curl, a brutal exercise that works mainly your biceps and forearms. People all over are claiming it's the best of the best, and trust me it is. It works you out like no other. Try it out now. You need dumbbells and somewhere to stand.
1. Grip the two dumbbells as if you are going to curl them, then actually curl them.
2. Once you hit the bells on your shoulders, pause, rotating your hands so when you go back down to your starting position your palms are facing out. This is one rep.
3. Once you get back down to your starting position, rotate your hands back around to the regular curling position.
3. Repeat.
Exercise: Today's exercise is all about the hamstrings, abdominals, and lower back. It's called Good Morning, it's a quite simple exercise and also fun. You need a barbell, preferably a squat rack.
1. Begin with your barbell on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a squat, not on top of your shoulders. Keep your back tight, knees a little bent and your shoulder blades pinched together. To start step back from the rack.
2. Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
3. Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.
4. Repeat.
Exercise: Today's exercise is for all the ladies out there, it works you glutes (butt). This is an extremely beneficial exercise to make you glutes firm and toned, it's call flutter kicks. All you need to perform this is a flat bench to lay on.
1. On a flat bench lie face down with your hips on the edge of the bench, your legs straight with toes high off the floor and with your arms on top of the bench holding on to the front edge for support.
2. Your starting position will be squeezing your butt/legs and straightening your legs until they are level with your hips.
3. Lift your right leg into the air (keeping it straight) until it is at about a 45% angle to your left leg. Then bring it back down until it's parallel with your left leg and do the same with your left leg.
4. Repeat.
Exercise: Today's exercise is called the neck press, used for working out the chest (pectorals). It's called a neck press because basically it's a bench press but you touch the bar to your neck instead of the middle of your chest. Quite simple actually. You will need a weight bench, and a barbell to perform the neck press.
1. Lay down on the flat bench press and grip the bar a little farther than shoulder-width apart; palms facing upward.
2. Push the bar off the rack and begin "bench pressing".
3. Once you reach the point at which the bar is supposed to hit your chest, don't let it. Instead, bring it down till it is touching your through then slowly bring it back up to your starting position.
4. Repeat.
CAUTION: This exercise can be extremely dangerous. Never attempt it without a bench press spotter.
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Exercise: 45 degree incline dumbbell curls. Yeah, it sounds vicious, but the truth is it's just a long name. This one focuses primarily on your biceps. Lying on an incline bench causes your arms to hang behind your body, which emphasizes the long head of your biceps to a greater degree. Therefore making them bigger than ever. You need a 45 degree bench and two dumbbells.
1. Grip the dumbbells like you are about to curl them, then sit down on the incline bench. Let the dumbbells hang down.
2. Curl the bells until they hit your shoulder then slowly lower them back down (don't let your arms lock straight because you want to work your biceps the whole exercise and if they lock gravity starts working not your biceps).
3. Repeat.
Exercise: This is one for your calves. They are the primary muscle is your lower leg (below your knees) and when they are big and strong you'll be looking bad-ass. It's called the calf-raise. This is done on a squat rack. If you don't have a squat rack you can do it on a flat barbell but it isn't recommended because it is harder to keep balance and injuries are easily made.
1. Unrack the bar as if you were going to do squats and move your feet shoulder width apart or a bit closer while keeping your knees straight.
2. Stand up onto your tippy toes and hold this position for a second to enhance the peak contraction in the calves.
3. Lower your heels back to the floor. Repeat.
Exercise: The Dragon Flag, invented and used by the one and only Bruce Lee. This is an intense exercise seen in Rocky IV, used by MMA fighters and Bruce Lee. It works out your abs/core.
1. Lie on a decline bench and grab the edge of it behind your head with both hands. Create tension throughout your whole body, starting with your traps, lats, and arms, and on down through your core and legs.
2. Swing your feet upward until your body is almost vertical keeping your shoulder blades still on the bench. Keep your abdomen tight and your body as straight as possible while pointing up in the air. Slowly lower your feet under control until they are just above the bench. Lift your legs back up in the air again to complete a rep.
3. Repeat.
