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Ausbb Workout Routine- Biceps/Shoulders/Legs

Ausbb

Administrator
Ausbb Workout Routine- Biceps/Shoulders/Legs

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 focusing on doing standard workouts, incorporating both compound and isolation exercises. For your cardio exercises, you will do cardio intervals on the treadmill. Make sure you increase the weight as the reps decrease (and vise-versa). Make sure you warm up properly doing 3-4 sets before starting your working sets for a specific muscle group. You will do 3 exercises with 5 sets of 12 reps for each muscle group.







Biceps





1) Chin Up
5 sets of 12 reps

Reach up towards a pull-up bar with a close grip and palms facing towards you (reverse grip). Keep your knees tucked in under you. Your arms should be fully extended at the bottom of the movement so you are hanging. In a slow, controlled manner pull your body up towards the bar using your biceps, until your head is above the bar but not before. Slowly bring yourself back down until you hang extended again.




Proper Chin Ups in 30 Seconds - YouTube




2) Standing Barbell Curl
5 sets of 12 reps




Stand shoulder-width apart with a cambered bar in hands and back straight, abs tight, and head looking forward. Grip the bar with shoulder-width grip and barbell hanging down extended. Upper arms and elbows are tucked into your sides tightly. Curl the bar up in an arc-like motion until it reaches your chin. Elbow is back a little bit and stays fixated throughout the whole movement. Bring it back to its original position by lowering the bar down in an arc-like motion.




How To: Standing Barbell curl - YouTube







3) Standing Rope Hammer Curl

5 sets of 12 reps




Place a rope on the lowest (shortest) setting of a cable rack. Stand in front of the rack with feet in a sturdy stance, back straight, abs tight, and head looking forward. Grab either side of the rope with each hand so your arms are hanging downward out in front of your thighs. Upper arms and elbows are tucked into your sides. Curl the rope up bowing the rope outward at the top of the movement while keeping the elbow fixated throughout the whole movement. Bring it back to its original position by returning it in an arc-like motion, bringing each piece of the rope back together, until both arms are fully extended.




Curl, Standing, Rope - YouTube




Shoulders





1) Arnold Press
5 sets of 12 reps




Sit down on a seat with a back rest with feet sturdily planted on the ground, head looking forward, back straight against the pad but with a slight arch, and abs tight. Curl the dumbbells up so the dumbbells are being held by your chest with your arms tucked into your sides. In one smooth motion, push the dumbbells up whilst simultaneously rotating the dumbbells (so palms switch directions 180 degrees) until the dumbbells are over your head and arms are locked out. Slowly bring the dumbbells back down to the original position with the dumbbells in front of your chest and palms facing towards you.


Arnold Press Shoulder Exercise - Instructional Workout Video - YouTube






2) Machine Shoulder Press

5 sets of 12 reps




Sit down on the machine with feet planted on the ground, head looking forward, back straight against the pad but with a slight arch, and abs tight. Grip the handlebars and forcefully push the bars up until you lock out your arms at the top while maintaining good posture. Hold the bars up at the top for a brief moment to squeeze your front deltoid at the top of the movement. Slowly bring the bars back down until your arms are just below parallel.


Shoulder Press Machine - YouTube






3) Upright Row

5 sets of 12 reps




Stand up with a barbell and feet shoulder-width apart. With the barbell out in front of you (in front of your thighs) and head looking forward, back straight, abs tight, and feet planted, slowly bring the barbell up along your body, as illustrated, using your shoulders while keeping your elbows above your forearms throughout the entire movement. It should be brought up in a linear motion. Hold the barbell up at the top to squeeze the muscle at the top of the movement. Slowly bring the barbell down in a linear movement along your body until your arms are hanging down in front of you again.


Exercise Videos- Barbell Upright Row - YouTube


Legs





1) Barbell Back Squat

5 sets of 12 reps


Stand up with feet shoulder-width apart and a barbell across your back (across your shoulders and traps holding with your arms) Toes should be pointed forward and outward a little bit. Stick your butt out a little and then drop it to the floor sitting backward until the top of your thighs (not the bottom) are parallel with the floor. Weight should be shifted onto your heels and never your toes. Head should remain to look forward, (not up and never down) and back should remain straight throughout the entire movement. Drive your feet through the ground and explode upward to return to the original position.



Fitness Tips with Chrissy Zmijewski: The Barbell Squat - YouTube







2) Leg Press

5 sets of 12 reps




Sit on the machine with your back and head against the padded support. Line up your feet in the middle of the platform about hip width apart and your heels flat. Push up and release the safety latch and slowly bring the weight down to where your legs form an angle of about 90 degrees at the knee. Push the weight back up, keeping your back and head planted against the padded support at all times.


How To: Leg Press (Cybex) - YouTube



3) Standing Machine Calf Raises
5 sets of 12 reps

Stand with feet shoulder width-apart and your toes on the platform with your shoulders underneath the pads. Come off of your heels by pushing with your toes off of the platform. Hold at the top and squeeze the calf muscle. Come back down to the starting position.

Standing Calf Raise Machine - YouTube
 
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