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Upper Body Blaster

Ausbb

Administrator
[highlight]Ausbb Workout Routine- Upper Body Blaster
[/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 focusing on doing a full upper body routine. This workout will be mainly compound exercises , as they give you a more overall workout and will help burn more calories. The larger muscle groups (chest & back) will get more work than the smaller muscle groups (biceps, triceps & shoulders). Make sure you increase the weight as the reps decrease for a given exercise.








[highlight] 1)Bench Press[/highlight]




1)Lie faceup on a bench, with your feet set on the floor and your hands a bit wider than shoulder-width apart. Most Olympic barbells have a set of rings, or grooves, in the knurling, against which you should place the outsides of your palm, using standard overhand grip


2) Extend your arms and move the bar from the uprights to above your chest, keeping your arms straight. Slowly lower the bar to your middle chest. Pause, then push the bar straight up to the starting position, over your chest



[ame="http://www.youtube.com/watch?v=34XRmd3a8_0"]Bench Press 101 - YouTube[/ame]





[highlight]2) Incline Dumbbell Chest Press[/highlight]



[/highlight]

  1. Lay on your back on a bench with your feet on the floor
  2. Hold a dumbbell in each hand, starting with the elbows bent and just below shoulder level
  3. Either hold the dumbbells in a pronated position (palms facing to your feet) or in a neutral position (palms facing each other)
  4. Push the hands straight up, towards the ceiling
  5. Slowly return to the starting position
  6. Keep the lower back in contact with the bench at all times
  7. Angle of body should be between 0 and 45 degrees.






[ame="http://www.youtube.com/watch?v=pSLIgI5Yixc"]Correct Technique for Incline Dumbbell Chest Press - 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]

[highlight]4)Bent Over T-Bar Row[/highlight]




Stand on platform, lever between legs. Bend over with back straight and grasp handles with wide overhand grip. .

  1. Pull lever up, with upper arms perpendicular to torso, until elbows pass shoulders. Bring shoulder blades together. Return, keep arms slightly flexed, repeat. .
  2. Keep back straight throughout motion.






[ame="http://www.youtube.com/watch?v=caAKWURHHtM"]Bent Over Row (T-Bar apparatus) - YouTube[/ame]



[highlight]5) Dumbbell Shoulder 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]6) Weighted Dip on Bench[/highlight]






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] 7) Dumbbell Biceps Curl[/highlight]


[/highlight]

  1. Stand with our feet shoulder width apart, your knees slightly bent and your abs drawn in.
  2. Grasp a dumbbell in each hand so your palms are facing up.
  3. Extend your arms so they are at the sides of your body.
  4. Keeping your elbows locked lift your left arm to your chest so that your forearm touches your bicep.
  5. Lower your arm and repeat with your right arm.



[ame="http://www.youtube.com/watch?v=Ykwi8QTGXv8"]Standing Dumbbell Supinated Biceps Curl - YouTube[/ame]




[highlight]8) Standing Hammer Curl[/highlight]




  1. Stand with our feet shoulder width apart, your knees slightly bent and your abs drawn in.
  2. Grasp a dumbbell in each hand so your palms are facing each other.
  3. Extend your arms so they are at the sides of your body.
  4. Keeping your elbows locked lift your left arm in an arc towards your left shoulder.
  5. Lower your arm and repeat with your right arm.






[ame="http://www.youtube.com/watch?v=sAMILnWYwxk"]Dumbbell Hammer Curls - YouTube[/ame]
 
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