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Shoulders & Legs Supersets

Ausbb

Administrator
[highlight]Ausbb Workout Routine- Shoulders & Legs Supersets
[/size][/highlight]





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 Ausbb Workout Routine we will be doing both compound supersets and isolation supersets. Isolation exercises target one specific muscle and are great for building definition. Isolations are particularly good for building your weaker muscles. Compound exercises are used to work out a group of muscles. Compound superset. are great for building and balancing all the muscles of a group since they get hit by two similar exercises one right after the other








[highlight]Shoulders

[/highlight]



[highlight]1) Military Dumbbell Shoulder Press (straight into Arnold Press)[/highlight]



  1. Position a bench with the back support up and sit on the seat pad, leaning your back against the support
  2. Hold a dumbbell in each hand at shoulder height
  3. Push directly upwards until the elbows are almost completely straight
  4. Slowly return back to the starting position



[ame="http://www.youtube.com/watch?v=OnkLtrVrXno"]Seated Dumbbell Shoulder Press - (Strength) - YouTube[/ame]







[highlight]1)Seated Front Dumbbell Press (A.K.A Arnold Press[/highlight])




  1. Hold your trunk tight and keep your back straight
  2. Start with the dumbbells in front and palms facing you
  3. As you raise the dumbbells turn your palms to face forward
  4. Raise the dumbbells so your arms almost fully extend
  5. Do not lock out your arms
  6. Lower to the start position with palms facing in




[ame="http://www.youtube.com/watch?v=lhuPCnPQrLw"]Arnold Press (Skruv press) - YouTube[/ame]



[highlight]2) Upright Row (straight intoBent Over Dumbbell Lateral Raise)[/highlight]




  1. Stand upright with your feet shoulder width apart and knees slightly bent
  2. Hold the bar near the centre, with the hands closer than shoulder width and the palms facing you
  3. Pull the bar up towards your chin
  4. Slowly return to the starting position



[ame="http://www.youtube.com/watch?v=upppWEVXqhY"]upright rows - YouTube[/ame]








[highlight] 2) Bent Over Dumbbell Lateral Raise[/highlight]



1)stand with feet shoulder width apart and knees slightly bent.
2)
Bend forward at your waist and keep your back straight and parallel to the floor.
3)
Grasp both dumbbells with your palms facing in and elbows slightly bent.
4)
Keep your knees bent and back flat then raise the dumbbells out to your side until your upper arms are slightly higher than your shoulders.


[ame="http://www.youtube.com/watch?v=t1Anq74obNY"]Exercise Videos- BentOver Dumbbell Lateral Raises - YouTube[/ame]






[highlight]3) Cable Front Raises (straight into Cable Side Lateral Raises) [/highlight]




1. Start by holding the cables with your palms down.

2. Raise the cable by trying to lead with your little finger raised towards the ceiling. Bring your hands towards the middle and slightly higher than your shoulders. You don't need t


[ame="http://www.youtube.com/watch?v=YSPm97JwHj0"]Cable Front Raises - YouTube[/ame]





[highlight]3) Cable Side Lateral Raises[/highlight]


1)Stand close to the cable machine and side-on to it, position your arm slightly in front of your thighs and take hold of the handle.
2)Inhale and, keeping a slight bend in the elbow, raise your arm out to the side of the body until your upper arm is level with your shoulder. Keep your palm facing down.
3) Slowly, and with the movement under control, lower your arm back down to the start position.


[ame="http://www.youtube.com/watch?v=KVcC0y33iQo"]Exercise Videos- Cable Lateral Raise -- Standing - YouTube[/ame]






[highlight]Legs[/highlight]






[highlight]1) Barbell Back Squat (straight into Barbell Front Squat) [/highlight]






  1. Unless you’re doing squats with a very low weight, we recommend using a squat rack to help you with this exercise. Start by setting up your desired weight with the bar on the squat rack. Position the bar so that it’s rest on your trapezius, then lift it off the squat rack.
  2. Keep your head looking slightly upwards. Now bend your knees and push back your hips. Keep your back straight as your lower your body. Continue until your quads are parallel with the ground. Hold the lower position for a moment, then raise your body back up again.


  • A rep is finished when you’re standing up straight again




[ame="http://www.youtube.com/watch?v=sJZdo9p5x_E"]Barbell Squat Demonstration Video - Maximuscle - YouTube[/ame]










[highlight]1) Barbell Front Squat[/highlight]



  1. Place the barbell on your upper chest, resting it across your front deltoids and holding it with your arms crossed securely.
  2. Keeping your head and back straight and your abs drawn in and your toes point slightly outward.
  3. Slowly squat down so your upper thighs are parallel to the floor.
  4. Slowly return to the starting position.






[ame="http://www.youtube.com/watch?v=ItJlgpESSWY"]Barbell front squat - YouTube[/ame]






[highlight]2) Barbell Step Up (straight into Barbell Lunge) [/highlight]


[/highlight]

  1. Place a weighted barbell across your upper back.
  2. Stand in front of a bench or step, and place your left foot firmly on the step.
  3. The step should be high enough that your knee is bent 90 degrees.



[ame="http://www.youtube.com/watch?v=qq6GkSqRowQ"]Barbell Step-ups - YouTube[/ame]


[highlight]2) Barbell Lunge[/highlight]






1) Stand with bar on back
2) Step forward into lunge position
3) Keeping front knee behind toes, lower until back knee almost touches ground
4)Without changing position of torso, push back off front heel into standing position


[ame="http://www.youtube.com/watch?v=hPC0nipRW0c"]Lunge Barbell - StudioMiletto.com - YouTube[/ame]





[highlight]3) Donkey Calf Raise (straight into Standing Machine Calf Raise)[/highlight]







  1. Position the higher pad on the machine such that when you position yourself as shown in the pictures, the weights must be slightly lifted.
  2. Keeps your knees slightly bent, the balls of your feet on the platform, and your waist bent 90 degrees. Lower your heels until you feel a stretch in the calves.
  3. Slowly raise the weight by pushing through the balls of your feet and contract your calves.
  4. Hold for 2 seconds then repeat.



[ame="http://www.youtube.com/watch?v=zAgETfuU3nw"]Houston Personal Trainer - Donkey Calf Raise - YouTube[/ame]









[highlight]
3) Standing Machine Calf Raise[/highlight]


  1. Before you begin the exercise, adjust the shoulder pads of the machine to the proper height.
  2. Place the shoulder pads on your shoulders and stand shoulder-width apart on the machine's platform.
  3. With your legs straight and your knees NOT locked, drop your heels below your toes.
  4. Shift your weight to your toes and lift your heels high -- tighten your calves with the movement.
  5. Hold this position for a brief moment and then return to the starting position. Repeat







[ame="http://www.youtube.com/watch?v=VJ7mQoSnwqM"]Standing Calf Raise Machine - YouTube[/ame]
 
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