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Getting Ripped with Chest/Triceps/Cardio

Ausbb

Administrator
[highlight]Ausbb Workout Routine- Getting Ripped with Chest/Triceps/Cardio
[/highlight]



Ausbb Workout Routine- Jacked Up Back/Biceps




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


Please check out our Ausbb Exercise Database to learn how to do any type of workout as well.




In this work out you will you will start by training your chest. Focusing on a strength training routine by usage of the smith machine for the first two workouts. Why use the smith machine? The smith machine provides a safe way to work out compared to a standard barbell rack when you aren't using a spotter You don't need to use your stabilizer muscles nearly as much on a smith machine as you would a standard dumbbell or barbell so you can overload the chest and working on your strength. Having said that you shouldn't rely on using the smith machine for too long and switch it up every couple of weeks, as variety is the key. In this work out you will be hitting your triceps with a standard tricep routines and finishing up with a quick interval routine on the treadmill.



[highlight]Chest[/highlight]



[highlight]1) SMITH MACHINE BENCH PRESS [/highlight]



1. Place a flat bench underneath the smith machine. Grasp the barbell at shoulder width, unlock the barbell from the rack and fully extend your arms.


2. Lower the barbell towards your chest, momentarily hold it at this point of contraction and then proceed to push the barbell up to the starting position. Perform the required repetitions then hook the barbell back onto the rack.
[ame="http://www.youtube.com/watch?v=Aefapn9H92U"]Muscles For Me Smith Machine Bench Press - YouTube[/ame]


[highlight]2) SMITH MACHINE INCLINE BENCH PRESS [/highlight]



1)Place an incline bench at a 45 degree angle in the middle of the Smith Machine.


2)Align the bench so the bar is across the upper portion of your chest


3)Grasp the bar with a shoulder width grip


4)Unlock the bar and slowly lower the weight to your chest, do not bounce the bar on your chest.


5)With slow controlled movements, raise the bar back to the starting position.
Tips


Keep your feet flat and your back against the bench throughout this exercise.


[ame="http://www.youtube.com/watch?v=2HVK8Hv6M2c"]SMITH MACHINE INCLINE BENCH PRESS - YouTube[/ame]



[highlight]3) Dumbbell Pec Fly[/highlight]




1)Grab a pair of dumbbells and lie faceup on a flat bench.Hold the dumbbells over your chest with your elbows slightly bent and your palms facing out.


2)Without changing the bend in your elbows, slowly lower the dumbbells down and slightly back until your upper arms are parallel to the floor. Pause, then lift the



[ame="http://www.youtube.com/watch?v=nLVxT8CKGQQ"]Weight Lifting Exercises : Weight Lifting Exercises: Flat Bench Dumbbell Flies - YouTube[/ame]


[highlight]Triceps

[/highlight]
1) Weighted Dip on Bench
[/highlight]3



1)Sit on inside of one of two benches placed parallel, slightly less than leg's length away.


2)place a weight on lap near hips

3)Place hands on edge of bench. Straighten arms, slide rear end off of edge of bench and position heels on adjacent bench with legs straight.

4)Perform a dip lowering your self while in haling.

5)Lift your self back up and exhale at same time.

6)Repeat for the desired amount of reps.

[ame="http://www.youtube.com/watch?v=8Qsmbg6EF4I"]7. Triceps propadanja sa optere?enjem - Weighted triceps dip - YouTube[/ame]


[highlight]2) Close Grip Bench Press
[/highlight]




  1. Lie on the bench, hold the barbell with your hands close together on the bar and put your feet flat on the floor.
  2. Brace your core and squeeze your shoulder blades together to stabilise your body.
  3. Lower the bar slowly and press up powerfully.
  4. Bring the bar down towards your sternum.
  5. Keep your elbows close to your sides to emphasise your triceps and don't arch your back.

[ame="http://www.youtube.com/watch?v=0ZUq68GCZow"]Close grip Bench Press - YouTube[/ame]




[highlight]3) Triceps Rope Pushdown Extensions
[/highlight]

  1. Adjust the cable machine so the pulley is as high as it goes and attach the rope
  2. Grip the rope with thumbs facing up and pull down until your forearms are parallel with the floor (this is the start of the exercise)
  3. Keep your elbows tucked in, and straighten your arms. Your arms should be extended all the way.
  4. Now lower the weight back up until your forearms are parellel to the floor again.
  5. Repeat steps 2-4 for desired reps


[ame="http://www.youtube.com/watch?v=fUTqysTONTw"]Tricep Exercise- Rope Extension - YouTube[/ame]



4) Overhead Triceps Dumbbell Extension
[/highlight]


1)Grab a pair of dumbbells and stand tall with your feet shoulder-width apart. Hold the dumbbells at arm's length above your head, your palms facing each other.
2)Without moving your upper arms, lower the dumbbells behind your head. Pause, then straighten your arms to return the dumbbells to the starting positio


[ame="http://www.youtube.com/watch?v=gzIpByxh0Ko"]Seated 2 arm Overhead Dumbbell Extension - YouTube[/ame]



[highlight]Cardio

2 kilometre intervals on the treadmill

[/highlight]
Start off the treadmill with a 9 kmh jog for 5 minutes to warm yourself up.

After your warm-up, do the following speeds and inclines every 1/4 km:




  • 9.0 Kmh 1.0 incline

  • 100 Kmh, 3.0 incline

  • 8.0 Kmh, 1.0 incline

  • 12 Kmh, 3.0 incline

  • 9 Kmh, 1.0 incline
  • 12 Kmh, 5.0 incline

  • 9 Kmh, 1.0 incline




Cool down on 5Kmh with a 1.0 incline for 1/4 k and gradually reduce your speed
 
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