The 5 Best Lat Exercises You're Not Doing

Your workouts sometimes feel like a meal you've been eating every day for years. On the next day, it's rows and pull-downs. Next time, rows and pull-ups. And for the truly inspired, flip the script and you have pull-ups and rows.

But not today. Instead of serving the same ol 'dish, we bid farewell to the chef and came with a menu of all new days back. So let's take out the old-including this tired kitchen metaphor- with five new exercises worth trying on your back training.

1. Single-Arm Long-Bar Row

About this movement: Set for the bar to be along its side (an alternate version with the bar perpendicular to what is known as a row of meadows.) With your chest facing up and flat back, bend and grab the bar Close to neck with A neutral grip, keeping your knees bent. Pull your elbow as high as possible, but do not rotate your body, keep it square and looking forward. Always have the neutral head aligned too.

 2. Decline Dumbbell Pull-Over

About this movement: Choose a bench that has about 45 degree slope, and lay a unique dumbbell on the floor at its base. Hook your legs under the rest, and reach back for weight. Your arms should be almost straight, but your elbows should be unlocked and stay in more or less the same position throughout the movement. Pull the weight up to a point somewhere on your chest, really focusing on pulling with your lats.

Key training tip:

This is a single-joint movement, so don't try to turn it into a powerlift. Go light, and do it last in your workout after all your other back exercises for 3 sets of 10-15 reps.

3. Single-Arm Cable Row

About this movement Sets as if you were doing a row of cable sitting with your knees bent and your back slightly arched, sitting high. Grip the handle with one hand, pulling your elbow as far back as possible without twisting your body to one side. Remove the shoulder blade, and give the muscles of the middle part of the back a moment before allowing the weight to pull your arm back to the starting position.

 4. Kneeling Isolateral Cable Pull-Down

About this movement: Place the cables in the upper position, and quite the handles. That's right, just grab the rubber balls. Walk on each side and take the right cable in your right hand and the left cable in your left hand, holding the ball between your thumb and forefinger.

 5. Single-Arm Smith Machine Row

About this movement: It may seem as straightforward as it can be, but getting your body in the optimal position to pull is difficult. Place the bar near the bottom of the Smith apparatus, and disengage precautions so that the bar approaches the floor. Stand toward the unit, toward the center of the bar. Bend about 45 degrees with a flat back, and place your outer hand on your knee for support. Use a split pose for balance with your knees bent and your back foot almost under the bar.

Extreme Six Pack Abs Workout

If your abs are your worst part of the body, why do you keep training them last, at the end of your workout? Which muscle group received the highest priority when you train? What do they do at the beginning of their training or at the end of training? Of course, the exercises performed at the beginning of training as you have the most power and focus.

Extreme Six Pack Abs Workout

The abs were not given a 'secret code' to break. To get thick and dense abs, those who come out must train them with intensity and overload. Here are the best six pack abs training!

1 JACKKNIFE SIT-UP

2 DECLINE CRUNCH CABLE

TOP WAY TO GET A SIX-PACK

The good news is that your abs are abs and when your body fat levels are around 5-7% you are guaranteed to impress people, including yourself, with a set of hot looking abs. Although genetics play a huge role in how they look, it is important to know how to train them to make them look their best.

3 HANGING LEG RAISE

4 CABLE CRUNCH 

Get That Six-Pack!

Blow Your Arms Up Workout

The intensity has a roof. And when you've reached it, it's time to try another approach, like increasing the training frequency of your arm. With an intermediate or advanced training division of less than 5-6 days, you can easily train your biceps and triceps, small muscle groups that recover fairly quickly, twice a week.

No, this approach will not work indefinitely. But over the course of six weeks, it's a simple way to add volume to add the added size where other approaches have come short!

The answer is a division like this, which builds 48 hours between the workouts for the push and pull-day muscles, allowing ample recovery time.

Blow Your Arms Up Workout 

Day 1: Chest
Day 2: back, biceps
Day 3: Shoulders, Triceps
Day 4: Legs
Day 5: Biceps, Triceps
Day 6: Rest
Day 7: Rest

Biceps:

1-BARBELL CURL

 2-INCLINE DUMBBELL CURL

 3-EZ-BAR PREACHER CURL

THE BIGGER ARMS FOR TWO WORKS

These games are not warm-up games; Do as many as you need, but never carry the warm-up set to muscle failure. Take all sets of work to muscle failure.

Triceps:

1-TRICEPS PUSH-DOWN

 2-INCLINE BARBELL TRICEPS

3-CABLE ROPE OVERHEAD TRICEPS

Get that Blow Arms!

Top 4 Exercises To Build Upper Chest

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 Upper Chest 
Details and the ways that will be applied in :

It may sound like a lot of trouble but it’s really don’t, you just need to put more effort on your upper chest instead of making your chest look like monster boobs if you keep putting all your time and strength at the Flat Bench Press.

Exercise 1: 8-15 reps (4 Sets)

 Exercise 2: 10 reps (3 Sets)

Exercise 3: 8-12 reps (3 Sets)

exercise 4: 10-15 reps (3 Sets)

Video:

 

Complete Guide to Big Biceps & Triceps

The Secret to Bigger Arms

To build a bigger anything, you have to grow as a whole. You can build in areas to some degree without major increases in bodyweight, but if you're talking about putting two inches on your arms, then your whole body has to grow.

Here's how to do it:

A Simple Rule for Arm Training

Before your next session arm, follow this simple rule to keep your elbows to get angry: biceps before triceps and biceps and triceps together.

Does your biceps work first. This will draw blood around the bend and give a bit of a "cushion" for the triceps after work. Also, always working arms together on the same day. I divided the arms of a certain number of times, but have always made the best progress by working biceps and triceps together.

Biceps

Exercise 1: Switch-Grip Barbell Curls

 Exercise 2: Incline Dumbbell Curls to Standing Hammer Curls

 Exercise 3: Prone Incline Concentration Curls

Triceps

And just like the biceps, depending on the year and how it is performed, some heads will receive more power than others. Of course, all the heads of the triceps will be "involved" in any movement to activate them, but what we are talking about is to direct the greatest amount of tension in a particular area.

Exercise 1: Knuckles-Down Swivel Bar Pushdowns

Exercise 2: Reverse-Grip Smith Machine Press

 Exercise 3: Pullovers

The Program:

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

RECOMMENDED FOR YOU

4 New Triceps Exercises To Blow Up Your Arms!

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

Check out these unique triceps moves, and pick at least one to sample in your own routine! 

4 New Triceps Exercises To Blow Up Your Arms!

1-Side Cable Triceps Extension

 Grasping the cable with an overhand grip, I extend my arm to move my hand straight outward, squeezing my triceps at full extension. The weight then pulls my hand back to the start position in a controlled fashion. I usually do 3-4 sets of 10-15 (even 20!) reps toward the end of my workout.

2-Incline Dumbbell Triceps Extension

 Set up a bench with a moderate incline. The idea here is to fully extend your arms at the top of the movement and exercise through a full range of motion through the elbow joint.

3-Double Cable Kick-back

 Kick-backs with dumbbells are great, but I often see people start to lean with their body or allow movement in their shoulder. Using cables allows you to better focus on just the triceps.

4-Bodyweight Triceps Extension on Smith Machine

By doing this exercise, you'll notice that you can easily change the resistance by adjusting your feet, making it a great choice for supersets and dropsets. This exercise not only targets the triceps, but is great for core development since it requires your entire trunk to activate to maintain proper form.

The 7 Best Biceps Exercises For Size!

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 Biceps
Details and the ways that will be applied in :

The 7 Best Biceps Exercises For Size!

Incline Hammer Curls

Test yourself by simply placing your right hand on your left biceps. Move your left hand palm up to palm side and you can feel the change in voltage in your biceps.

Incline Inner-Biceps Curl

This exercise gets your humerus behind your body, stretching the long head to the max. The more horizontal the bench, the more the long head will be stretched.
 EZ Bar Curl

Many people find much more comfortable EZ bar as a straight bar. It shifts some of the burden of the biceps to your other elbow flexors, so an argument could be made that the EZ curl bar is the best manufacturer around the biceps.

Wide-grip standing barbell curl

Take a wider grip than normal will make you turn away the shoulder, so your humerus changes its position. This brings greater involvement of the short head of the biceps. For this and all dumbbell curls, avoid cheating representatives leaning back. If you want to overload up, use strips, chains or a partner to forced representatives.

The keys To a Bigger Biceps

Many lifters almost automatically choose to weight comfortably for 3 sets of 10, and then move on to the next exercise. After all, exercise science tells us that the range of hypertrophy is 8-12 repetitions, so why do you ever want to vary from that range? Because the strength of the building invariably contributes to a larger muscle size.

 Zottman Curl

My recommendation would be to rotate the wrist as you come up instead of just doing it at the bottom before the rep starts. Some of your elbow flexors act as supinators as well, and rotating the wrist during the curl instead of at the bottom will load up that function.

 Hammer Curl

The "hammer" or neutral wrist position will typically be our strongest curl. This is because all of your elbow flexors are actively involved; the brachialis is worked the hardest. I would recommend doing this movement like a concentration curl or on a preacher bench. This should minimize cheating and maximize recruitment.

 Overhead Cable Curl

A good variation is to do one arm at a time, getting the arm straight up (against the head), curling behind your head.

The Best Exercises To Get V-Line Abs

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 :

Warm Up Your Abs

The best way to warm up your abs, is to start an abs exercise with no weights or add some dynamic stretching pre-workout. It will increase the blood flow into your muscles and also prevents injuries.

To find out the number of reps through the following link ...

Note: During this workout you should not focus on rushing the moments. You will have to control the weight from the beginning to the end of the movement; with good form.

Weighted Hanging Leg Raises

 Sets 4
Reps 10-12
Rest 30 seconds

 Weighted Oblique Twists

 Sets 4
Reps 10-15
Rest 30 seconds

 Flutter Kicks

 Sets 3
Reps 20-30
Rest 30 seconds

Abs V Hold

Sets 3
Reps 15-20
Rest 30 seconds

The Workout (Video):

Arm Workouts: 7 Amazing Triceps Exercises

If your triceps aren't growing like you want them to, it's time to throw in some new moves. Here are eight of my favorite triceps exercises. Add them to your workout and watch your horseshoes grow!

I've compiled a list of seven exercises to really add some size and strength onto your triceps. Some of the movements are similar to what you're already doing, but I've added some unique twists and intensity-amplifiers to take those push-downs and skullcrushers to an entirely different level. Other movements may be totally new to you. Once you try them, I bet they'll become go-to exercises in your triceps workouts.

#1 Bodyweight Skullcrushers

 #2 Dumbbell Rollbacks

 #3 PVC Pipe Skullcrushers

 #4 Close-Grip Bench Press

 #5 Kickbacks with a Twist

 #6 Three-way Skullcrushers

 #7 Rep-Hold Push-Downs