Richard asks‌
How many bicep exercises each session? I work my biceps on Monday and Friday. I do 8 reps/3 sets of 12kg dumbbell curls. Should I add another bicep exercise or one is enough? I workout at home and have dumbbells and a pullup/chin bar.
admin answers: I would add another bicep exercise. Your muscles should be building up strength towards that exercise by now and its okay to give them more of a challenge. Adding a new exercise could also help to work other arm muscles. It would be beneficial.
Robert asks‌
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what is a good workout plan for a week consisting of pushups, pull ups, crunches and leg workouts? I just want to get stronger at home without a gym. I have weights for curling and that is it. So what is a good week by week routine to get stronger consisting mainley of crunches, running, pushups, pull ups, leg workouts, bicep curling, and other home workouts to get stronger?
admin answers: Go to youtube.com and search for "sparkpeople cardio bootcamp". There are alot of different workouts there you can do at home.
Chris asks‌
How to split up muscle groups to switch from a full body home-gym routine to a short routine? I currently adopt a full body workout on my home-gym but it gets boring and i lose motivation, so how do i split up muscle groups to work-out for a shorter period but more frequent throughout the week? And say i work Biceps, Triceps and shoulders, do i still use my (3x12 reps)? and how many different actions for each muscle?
admin answers: Just switch up days like i do, for example. Monday: Chest, Legs. Tuesday: Arms
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(biceps/triceps/shoulders) and stomach. Wednesday: Rest. Thursday: Chest, Legs..etc. Just google muscle group exercises. Like do bicep curls, triceps extensions, lying tricep extensions, pullups, chinups, dips.
John asks‌
What Common Household Items Can I Use To Get A Great Exercise Program? Tired of going to the gym all the time, especially during the winter. I'm looking for information to start at "workout at home" program. What is your exercise routine at home and what do you use?
admin answers: Ah, nothing says dedication like Milk Jug Bicep Curls! The first thing to consider is that you will have limited weight to utilize for proper muscle exhaustion. Therefore, concentrate on doing compound movements against the resistance of your body weight followed immediately by concentration movements. Perform this routine on every 4th day. Use Yahoo to research proper form for safe execution!! Perform each of these exercises back-to-back and repeat them 4 times without taking a break! This will properly fatigue your muscles for optimum benefit and results! 1. Free-standing squats using body weight or paint/milk gallons 2. Calf Raises using body weight or paint/milk gallons 3. Push-ups 4. Corn Can Pec Blasters (Chest Flies, haha)
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5. Tomato Paste Can Shoulder Presses (substitute Asparagus for more intensity) 6. Standing Encyclopedia Raises (Lateral Delt Raises) 7. Overhead Onion Sack extensions (Overhead triceps press) 8. Milk Jug/Beet Can Bicep Curls Quick, smooth transitions is key- as is following the order above. One exercise sets the target muscle up for exhaustion in the next. Seriously, the chronology and exercises are legit, but in order forme to properly prescribe a fitting routine, I will need to know your gender and general physical condition. You can achieve amazig results with minimal equipment and weight. This highlights the fact that they key to getting the results you desire lies both in consistency and desire for change. Best of luck! ~F EDIT: dingoblue, you beat me to the milk jug thing while i was typing! Hahaha..
Charles asks‌
What are some good whole body exercises for somebody who does not have any workout equipment? I have absolutely no workout equipment at home and I would like to get in shape and stay in shape, so I would like to know if there are any good workouts for the whole body that do not use any workout equipment. When I say whole body I mean whole body (arms, legs, upper back, lower back, shoulders, chest, neck and anything else that can be worked out.)
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admin answers: Doing a total body workout without any gym equipment could be possible. You rather use house equipment instead of gym equipments. Like for example, when you do bicep curl in the gym, in the house better use a 500 ml of water container. Thats for free weights exercise. If you want a whole exercise program, start with a cardio regime like you jog around the neighborhood for 10 mins. Then do the warm-ups exercise like calesthenics. All exercise below are for beginners only: Lower Body exercise: Squats 2 sets x 12 reps Leg extension(sitting position) 2 sets x 12 reps Standing Leg curl 2 sets x 12 reps Standing Thigh abduction 2 sets x 12 reps Standing calf raise 2 sets x 12 reps Upper Body Exercise: Flat Bench press 2 sets x 12 reps Seated Military press 2 sets x 12 reps Shoulder Lateral abduction 2 sets x 12 reps Shoulder Front raise 2 sets x 12 reps Bent-over rowing 2 sets x 12 reps Deadlift 2 sets x 12 reps Bicep curl 2 sets x 12 reps Tricep dipping 2 sets x 12 reps Tricep extension 2 sets x 12 reps
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