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Jacked Up Back/Biceps

Ausbb

Administrator
[highlight]Ausbb Workout Routine- Jacked Up Back/Biceps
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Ausbb- Australian Bodybuilding is here to help you with your fitness goals. To gain muscle, get strong and bigger , you need to hit the gym hard and often, however when looking at all the equipment in the gym and the excerises to do , sometimes it can get a bit overwhelming with what to do. Never fear Ausbb - Australian Bodybuilding is here to help you get a muscle building routine that will help you target the muscle groups

These routines will provide you with tough workouts, but we will never overtrain you. We also show you exactly how to perform the exercises
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Please check out our Ausbb Exercise Database to learn how to do any type of workout as well.


In this workout you will start your workout with your back followed by biceps.



Back


[highlight]1) Lying T-Bar Row [/highlight]

1.Begin the lying t-bar raise by loading up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad. You can also use a decline bench and barbell for this exercise.


2. Lay face down on the pad and grab the handles. You can either use a palms down, palms up, or palms in position depending on what part of your back you want to emphasize.


3. Lift the bar off the rack and extend your arms in front of you. Then slowly pull the bar between your chest and your belly, being sure to keep your shoulders relaxed.


4. Slowly lower the bar and repeat.



[ame="http://www.youtube.com/watch?v=CZslOvtrsyc"]Srednja - zadnja ledja - lying t-bar row - YouTube[/ame]




[highlight]2) Alternating Renegade Row[/highlight]





  1. Place two dumbbells or kettlebells about shoulder-width apart on the floor and assume a push-up position with hands on the handles.
  2. Push hard into the ground with one hand (keeping elbow locked) whilst simultaneously pulling the weight to your waist with the other hand.
  3. Lower the weight back to the starting position under control.
  4. Repeat but alternating the lifting arm.




[ame="http://www.youtube.com/watch?v=FH8VmSHCwVM"]OneResult.com - Alternating Renegade Rows - YouTube[/ame]


[highlight]3) Pull-Up[/highlight]



  1. Grasp the bar with an overhand grip and begin from a dead hang (arms fully extended, about shoulder width apart).
  2. Pull up toward the bar by bending at the arms and clear it with your chin.
  3. Pause at the top of the exercise and then lower back down, under control.
  4. Return to the starting position and repeat.



[ame="http://www.youtube.com/watch?v=7hDKitcMYc4"]Proper Chin Up / Pull Up - YouTube[/ame]



Biceps

[/highlight]


[highlight]]1) Standing Barbell Curl
[/highlight]

  1. Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
  2. Grasp a barbell with an underhand (palms up) grip as wide as your comfortably can.
  3. Extend your arms fully against your thighs.
  4. Keeping your elbows straight, raise the bar towards your chest till your forearms touch your chest.
  5. Pause for moment and then return to the starting position.

[ame="http://www.youtube.com/watch?v=ZqhqOhXCURI"]Bicep Exercises - Standing Barbell Curl - YouTube[/ame]



[highlight]2) Preacher Concentration Dumbbell Curl[/highlight]






  1. The dumbbell preacher curl is a good exercise for isolating the biceps and making them work independently. Grab a set of dumbbells and sit on the preacher bench.
  2. The back of your upper arms should be flat on the padding. If they're not flat, adjust the seat down.
  3. Keeping your eyes facing forward, slowly lower the dumbbell down until your arms are fully outstretched.
  4. Pause, then curl the dumbbells back up to the starting position.
  5. Repeat for desired reps.


[ame="http://www.youtube.com/watch?v=C0QX-AKMXXU"]Dumbbell Preacher Curl - YouTube[/ame]




[highlight]3) Cross-Body Hammer Curl
[/highlight]

  1. Stand with feet hip width apart, knees slightly bent
  2. Hold a dumbell in one hand, place the other hand on your lower back
  3. Keeping the upper arm still, bend the elbow dragging the dumbell across your body towards the oppostie shoulder
  4. Slowly lower the dumbell back to the starting position
  5. Repeat steps 3 and 4 until you can’t maintain your technique then switch arms

[ame="http://www.youtube.com/watch?v=aXO16owbFSE"]Best Bicep Workout: Cross body hammer curl - YouTube[/ame]
 
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