Nutritional Supplement Reviews by Real People Like You

Chest: 3-4 sets (8-15) reps each Incline Dumbbell presses (slow down the action to get a good squeeze on each rep).

3-4 sets (8-15 reps each exercise) Flatbench dumbbell presses superset w/lighter weight dumbbell flatbench flys (go directly into the flys and focus on squeezing your chest together at the top by bringing your elbows together).

2-3 sets (8-15 reps) light weight cable crossovers. For this last exercise, it is important that you rep it out just when your muscles are fatigued from the previous exercises. You'll really feel the burn!

*Note- remember to focus on form and not so much weight. Try holding each rep for 2-3 seconds for a much more intense workout. And don't forget to stretch before, in between sets, and after each exercise. If you fully stretch your muscles, over time, they will give you a more full range of motion resulting in better performance and a leaner look. Not to mention that you're less likely to injure yourself as you go up in weight. One last plug for stretching- posture is highly determined from one's flexibility! Always stretch with a slow hold without bouncing and for about 10-20 seconds.

Biceps: 3 sets (8-15 reps) standing wide-grip bicep curl using the easy-curl bar or the straight bar. ( don't do these if your elbow or any of your joints are compromised. this exercise is not for everyone, but they sure as hell are effective and have been known to bring tears to a grown man's eyes).

3 sets (8-15 reps) concentration curls with dumbbells (hold each rep for a 2 second count at the top of the squeeze).

3 sets (8-15 reps) cable bicep curls (remember to keep your upper arms parallel to the floor and abs tight. Again, this exercise is most effective when your muscles are already fatigued, so rep it out and use lighter weights if necessary).

Triceps: 3 sets (8-15 reps) rope tricep extensions (remember to keep your body upright throughout the entire movement and your elbows at your side).

3 sets (8-15 reps) kickbacks with dumbbells, one arm at a time (it is important to do some dumbbell work one arm at a time to develop symmetry and strength balance in your muscles. Also, use a flat bench to support your body for this exercise).

2 sets to failure each bench dips (again, these are highly effective when you are very fatigued from everything else).

*Note-You can spice it up a little by supersetting biceps and triceps on alternate occasions. Remember to get in a variety of types of exercises. For instance, try to do some dumbbell work along with some cable machines and body weight exercises as well. This routine for Chest-Arms is recommended for once a week, assuming you are splitting your body up into three days a week or lifting. For instance, I do legs another day, once a week and then back/shoulders on a third day, once a week with cardio days in between lifting days. Assuming you are a casual bodybuilder, most people need a full week for their muscles to fully be replenished.

Legs.

Quads: 3 sets (8-15 reps) leg extensions (hold each rep at the top for 2 sec.) 3 sets (8-15 reps) squats on a "smith machine" (concentrate on pushing with your quads and glutes).

3 sets (8-20 reps) reverse lunges on "smith machine"

Hams: 3 sets (8-15 reps) lying leg curls (It is very important to remember to keep your hips pressed down to the bench and abs tight at all times and don't use momentum).

3 sets (8-15 reps) standing dumbbell dead lifts (Be extremely careful not to go down too far. Keep the weights at a close distance to your body at all times, and keep your abs tight with glutes sticking out a bit and back flat on the way up. It is also helpful to keep your knees slightly bent and breath rhythmically).

Calves: 3 sets (8-15 reps) standing calf raises (pulse at the end for a more intense burn).

3 sets (8-15 reps) seated calf raises (get full range of motion).

*Note-At the end, try to get in some adductor or abductor work for a well rounded workout. Remember to always stretch before, during, and after! And Always warm-up!

Have fun with these routines and always go for the feel!

Any reputable trainer will you that the squat is the single best weight exercise to enhance overall athletic performance and strength. I also recommend power cleans, but that's another story. The important thing is to focus on form first, poundage later. You will be exerising the largest muscle group in the body and you'll be shocked by how quickly you'll be able to move up in weight by starting with the right fundamentals.

The guy in the power rack that dips down 4 inches with 6 plates on the bar is doing himself no good! The general rule is feet shoulder width, bar resting on muscular (meaty) portion of upper back, abs tight, and shoulders back. Do not round out your spine forward. Take the weight down to where your thighs are parallel with the floor and drive up. 3 sets of 8-12 reps is a good starting point.

Depending on your goals; aesthetics, athletic performance, etc., there are endless workout derivations. Sorry this is so long, but it's the most important muscle building exercise out there. You are justified in scoffing at the thick-necked muscle heads with arms bigger than their thighs. They couldn't compete at a meaningful level in any sport that involves running, jumping, cutting or stopping. They'd just tip over from body imbalance. :)