SHOULDER WORKOUTS: six pack

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3 Moves to Blast Your Biceps

VARIETY IS THE KEY of growth. Doing repetitively the same workout is not only boring, but will eventually cause your results to plateau. Even if you train in the gym, your efforts are not rewarded because your body had adapted to your current workout.

By targeting your muscles to new angles, you activate the various muscle fibers leading to new growth. Add these three exercises to your next workout of the arms and breathing a new life into your routine. Adieu annoying, hello results.

MOVE ONE: Guillotine Curl (Video)

MOVE TWO: Lying DB Curl (Video)

MOVE THREE: Reverse Grip Cable Curl (Video)

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How to get a BIGGER UPPER CHEST

During my five years of training I have found that my upper chest didn’t fill out as well as my lower chest. Over the course of my training I started to look into ways to target and isolated the upper chest even more so I could cause more growth in that area.

One thing to note is that the entire chest contracts as one muscle so when you do a normal flat bench press you are hitting the upper chest as well.

We can cause more blood flow and contraction in the upper chest with slightly varied angles though which will allow more growth in that area to happen.

The exercises that I came across to be some of the most effective are:

UPPER CHEST Exercise Video Link..

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How to Get V Line Abs

In order to get this great visual effect on your body "V-Cut" you will need to get the right abs workout and good nutrition. We know that building ABS takes time, but you are ready to do the job, you will get this V-cut faster than you think!

With this Ultimate V-Cut Abs Workout, you will be able to build your abs the most effective way.

V-Cut Abs Exercise video Link...

We will aim for 4 sets for each exercise, which is great for putting enough stress on the abs to get them torn. Since the abdominals are small muscles, they quickly overlap between each set, so we present between 30-40 sec between each set of rest and 1-2 minutes between each exercise.

V-Cut Workout Video...

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Get a six-pack in 2 weeks

You can see significant results in 2 weeks for obtaining washboard abs and becoming much leaner. Here's a 2 week plan to follow.

Complete three circuits of the six exercises below four times a week (Learney suggests Monday, Tuesday, Thursday, and Friday or Saturday) for two weeks. On two of your non-workout days, complete 45 minutes of uphill treadmill walking (not running). Rest on Sunday.

Six pack exercise video link...

You should definitely see some results, and depending on your condition at the start you may see full on abs, or at least an outline of washboards (meaning you'll have to keep going to get full on washboard abs).

Abs exercise video...

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3 MOVES TO A SHREDDED SIX PACK

Abs torn are one of the ultimate characteristics of a physically fit. But if you want to unveil a toned midsection, there is more to do than building the muscles - you probably already have a six pack hide under the fat layer.

So instead of focusing on even more difficult training you need to lower your body fat by patiently counting the calories and burning the rest of that stubborn fat with a little more cardio! Here's how in three simple Moves.

Train the abs 2-3 times per week with performing 4 sets in total for the upper and lower ab exercises and 1 set for obliques. The reps range of 15 to 30 reps is the best for abs, with even higher reps for the obliques.

Here’s one sample of the possible workout routines (remember, each rep should contain a 3 second hold at the peak contraction):

    Roman chair leg lifts: 4 sets of 30 reps with 30 second breaks
    Ab machine: 4 sets of 15 reps
    Side Oblique Crunch: 1 set of 50 reps

Workout Video..

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How To Get A Six-Pack - Complete Ab Program!

program :
Stay focused throughout the session. Forget everything around you and only think of getting in depth theworking muscles.

This program only specialist in exercise muscle Biceps
Details and the ways that will be applied in :

Note: Perform this workout at least two times a week separated by at least 48 hours rest. You should experience a deep muscle soreness after each one of these workouts. Focus on using a load that causes failure within 8-12 reps and then move to the next exercise. This is a non-stop circuit. Rest 1-2 minutes and repeat until you reach 4 sets total.

DUMBBELL SIDE BEND

CABLE CRUNCH

REVERSE CRUNCH

Complete Ab Program!

DUMBBELL SIDE BEND

OBLIQUE CRUNCHES

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The Best Biceps Workout For Mass

program :
Stay focused throughout the session. Forget everything around you and only think of getting in depth the working muscles.

Beef up your arms and improve your upper-body strength with this tried and tested biceps workout

This program only specialist in exercise muscle Biceps
Details and the ways that will be applied in :

When you target a single muscle you need to allow five days between workouts. Do this workout once a week and up to two whole-body workouts in the same week, allowing 48 hours rest between each.

Leave 60 seconds between sets and rest for two to three minutes between exercises.

Incline seated curl

EZ-bar curl

EZ-bar reverse curl

One-arm gym preacher curl

Chin-up

Workout Video:

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Top 3 six pack Exercises You'll Ever Need

program :
Stay focused throughout the session. Forget everything around you and only think of getting in depth the working muscles.

Top 3 six pack Exercises You'll Ever Need

1. Flexion And Extension: The Hanging Leg Raise

The most common type of ab exercise. You flex and extend your core Exercise your abdominal region, with a focus on the rectus abdominis (aka. the six pack).

Progression (Advance when you can perform over 10-15 repetitions at a given level)

2. Seated Leg Pull-In

This exercise can be called the seated leg pull in or seated leg tucks. It targets the upper and lower abdominal muscles, and can be performed seated on a flat bench.

Seated Leg Pull In Execution

Sit on a flat bench holding the side of the bench to stabilize yourself
Lean your upper body backwards forming roughly a 45 degree angle with the bench
Extend out your legs in front of you with your knees bent slightly
Curl your upper body forward and simultaneously bend and lift your knees toward your upper body
Lower your upper body and legs back down to the starting position

for best keys to get six-pack fast

3. Rotation: Plate Twist

Rotational exercises work your whole abdominal region but focus on the obliques (internal and external).

Sitting down, simply hold your hands together, or a weight, above your torso, lift your feet off the floor, and move the weight side-to-side, almost touching the floor on each repetition. Progress by both adding repetitions and weight.

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