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5 Great Weight Plate and Barbell Workouts for Bodybuilders
 

If you want svelte and toned arms, you don't need to wait for yourself to be done using the dumbbells. The weight plates and barbell work just as effectively. By reading this article, you can get information as follows:

1.Triple Dead Row

2.Biceps Curl with Plate

3.Triceps Dip

4.Triceps Push-Up

5.Plate Snatch


1.Triple Dead Row

Start standing with feet hip-width apart, holding a barbell with an overhand grip in front of thighs.
    Row the barbell up toward belly button, pulling elbows straight back. Slowly lower barbell back down (1 row)
    Do 3 rows, then return to standing. That's one rep. Do 10 reps.
 

Triple Dead Row

2.Biceps Curl with Plate

Start standing with feet hip-width apart, holding weight plates (5 to 15 lbs) in hands by sides with palms facing in.
Keeping elbows tight to sides, curl the weights toward shoulders, palms facing shoulders.
 Slowly lower back to start. Do 10 reps.

Biceps Curl with Plate


3.Triceps Dip

Start sitting on the floor, knees bent, fingertips pointing forward, gripping on a barbell (that won't roll). Lift hips off the floor.
Slowly bend elbows and lower body as far as possible.
Squeeze triceps to straighten arms and lift body back to start (don't use your butt to help you lift). Do 10 reps.

Triceps Dip

4.Triceps Push-Up

Start in a high plank position with hands shoulder-width on a barbell (making sure that it won't roll).
Lower torso, bending elbows straight back along ribs, until chest is level with elbows.
 Push away from bar to return to start. Do 10 reps.

Triceps Push-Up

5.Plate Snatch

Stand, holding one weight plate in both hands in front of thighs.
 Lift plate directly overhead, jump forward to land with feet in a squat position.(1 movement)
Reverse movement to return to start. Do 10 reps.
 

Plate Snatch




4 No-Holds-Barred Workouts for Upper Body Building

Many body builders are used to do some workouts with constriction of the equipment and place. So, today I prepare 4 no-holds-barred workouts to set you free!

By reading this article, you can get information as follows:

1.Dumbbell Lateral Raise

2.Dumbbell Squat Punch

3.Punches

4.Bentover Reverse Flye

Directions:

You'll do this workout as a circuit, once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for 5 to 10 rounds.

1.Dumbbell Lateral Raise

Equipment: Dumbbells

Body Parts: Arms

<1>Hold a dumbbell in each hand and stand with palms facing each other.

Hold a dumbbell in each hand

<2>Raise the weights up and out 90 degrees until your arms are parallel to the floor.

Raise the weights up and out 90 degrees

2.Dumbbell Squat Punch

Equipment: Dumbbells

Body Parts: Total Body

<1>Hold dumbbells in both hands and sit back with your hips and lower your body as far as you can without losing the arch in your lower back.

Hold dumbbells in both hands and sit back

<2>While maintaining the squat position, punch one arm directly in front of you, alternating back and forth between each arm.

punch one arm directly in front of you

3.Punches

Equipment: Boxing Gloves

Body Parts: Total Body

<1>Perform 20 straight punches on the bag, alternating hands.

Perform 20 straight punches on the bag

<2>Keep your guard up and turn your hips into each punch.


4.Bentover Reverse Flye

Equipment: Dumbbells

Body Parts: Back

<1> Set up as you did for the neutral-grip row but with lighter dumbbells.

Set up

<2>Raise your arms out to your sides 90 degrees, squeezing your shoulder blades together at the top for a second.

Raise your arms out to your sides 90 degrees

<3> Complete your set and then rest until the end of three minutes, when your timer goes off.

Complete your set and then rest



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