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..

5 Exercises to Build Bigger Triceps

The triceps represent 2 / 3rds of the mass of the arms, so that many people focus on developing the biceps, it is more prudent to really focus on building muscle on your triceps if you want bigger arms.

Tricep pushdown (Video)...

You can use a cable tie or a straight bar on a cable. This exercise is great for getting squeeze into your triceps. Stand with one shoulder and stretch your legs and tighten your triceps fully at the bottom of the exercise.You must remember to keep a straight posture, otherwise risk using other muscles in the exercise other than the triceps.

Crushers of skulls (Video)...

A great compound exercise for triceps, skull crushers can be run with a heavy load. Laying on a flat bench, using an EZ bar, place the bar over your head with outstretched arms. Then bend the elbows and lower the bar towards your head, and return to the starting position. This exercise can also be performed with a dumbbell in each hand.

Dumbbell Overhead Extension (Video)...

In a sitting position, take a dumbbell on your head with both hands, then lower the dumbbell behind your head and back up again. This exercise is fantastic to get a deep stretch in your triceps

Bench Dips  (Video)...

Bench dips are also a fantastic compound mass generator. Taking two benches placed parallel to each other, place your heels on one bench and your hands on the other, then soak and save. To place even more tension on your triceps, you can place a flat weight on your legs.

To close

The narrow grip bench will allow you to put a lot of stress on your triceps. The technique is very similar to the bench press, but with your hands close together on the bar; Approximately 6 inches apart. The closer grip will put more emphasis on your triceps.

Get That Lower V-Cut In Your 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.

Sets And Reps For V-Cut Abs Workout

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.

Exercise 1: 6 sets / 20-25 reps 

 Exercise 2: 6 sets / 20-25 reps

 Exercise 3: 4 sets / 12-15

Workout Video...

Shoulder Workout For BIG FULL Shoulders

Having broad, solid shoulders are an essential part to a total body development workout. Shoulder work is often neglected in favor of more visible muscles such as the chest, arms and abdominal muscles. In some respects, this is acceptable as the shoulders receive a lot of indirect work from most exercises as the press bench. However, I do believe the exercises that target the shoulders directly are necessary to develop the muscles of the shoulder to its maximum potential. I will highlight the best exercises to achieve this result.

WORKOUT

Side Lateral Raise
5 sets, start with 20, end with 12 reps

Incline Side Lateral Raise
3 sets, 12-15 reps

Wide-grip upright row
4 sets, 20, 15, 15, 12 reps

Front Raise Dumbbell
4 sets, 20, 15, 15, 12 reps
 

WORKOUT VIDEO...

 SUPERSET

Close-grip upright row

4 sets, 20, 15, 15, 12 reps (hold the bar few inches from body)

Rear delt cable flyes
3 sets, 20, 15, 15 reps

Face-pull machine
5 sets, 30, 30, 20, 20, 15+ reps

Shrugs
4 sets, 20, 15, 15, 12 reps

Close-grip preacher ez-bar curl
4 sets, 20, 15, 15, 12 reps

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How to Train the Long Head of the Triceps

If you are looking to pack the size of your triceps and maximize the development of your arms, building your long triceps head is an important step in the process.

This is because the triceps constitute 2/3 of the total arm mass, and the long head is the largest of the three individual heads it contains.

This is a good place to start, especially with a smaller muscle group such as the triceps. While not increasing your frequency of triceps training for more than 6-8 weeks, training your triceps twice a week can provide a pleasant stimulus for further growth. This muscle group recovers quite quickly, so 2-3 days between workouts is all you need.

#1 One-Arm Overhead Cable Extensions

4 sets /reps 8-10-12-15

#2 Overhead Rope Extensions

 3 sets /reps 8-10-12

#3 One-Arm Overhead Dumbbell Extensions

4 sets /reps 8-10-12-15

 #4 Two-Arm Overhead Dumbbell Extensions

4 sets /reps 8-10-12-15

What best ?

Top 3 Workouts For Get Six-Pack Fast

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

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

Eat the right food to get your abs. The next step is to continue with a training program that points to your abs and strengthens the core. The training guide will guide you on the right path. Keep the course and soon a pack of six admirable rock-solid.

Here are 3 exercises you need to get six pack fast!

Cable Crunches

1-4 sets of 8-12 reps

 Bicycle Crunch

3 sets of 15 reps

Decline Cable Crunch

1-4 sets of 8-12 reps

The Best 6 Exercises To Build Upper Chest

The upper region of the chest is by far the hardest area of the chest to build. The middle and bottom of the chest are a little "easier" to develop, due to being involved in more exercises - such as flat bench pressure or decline pressure. You are more likely to be stronger in these exercises because of the majority of the chest muscle fibers being oriented in that direction.

If you are looking to build more thickness, muscle and strength in your upper torso, here are 6 exercises to build the upper chest that you can quickly restructure your training to meet your weakness.

The Best 6 Exercises To Build Upper Chest

1- Incline Dumbbell Bench Press

2-Incline Cable Fly

3- Incline Dumbbell Pump

4- Incline Dumbbell Fly

 5- Incline Barbell Bench Press

6- Incline Hammer Strength Machine

If your Upper Chest is small, I suggest choosing 3 of these exercises, and performing 2 of them at the beginning of your Chest workout. If your Upper Chest is well developed, but you are looking to continue adding mass, then I would suggest choosing just 2 exercise.