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HOW TO Basement Bodybuilding

Unknown Desember 24, 2017

Program Description

Spanning over an 18 week period, and broken down into 3 different phases, this program is designed for those who only have a limited amount of equipment to work with. To perform this program, all you need is a set of adjustable free weights, an adjustable bench, an easy curl bar and a medicine ball – all things that are affordable and don’t take up much space at all.

As mentioned, this program is comprised of three 6 week cycles and each of these cycles picks up from where the last one left off. The intensity gradually increases as does the frequency of the workouts. During the first cycle, you’ll be performing 3 workouts per week. During the second cycle, you’ll be up to 4 workouts per week and during the final cycle (from weeks 12-18), you’ll be performing 6 workouts per week with each body part being trained twice per week for optimal results. And speaking of results, here’s what you can expect..

Demonstrated Results

If you follow this program from start to finish (without skipping any of the workouts), you can expect some serious gains from it. Of course, muscle growth is dependant on a lot of factors and you obviously have to be following a proper nutrition plan in order to see optimal results. If you’re following the workouts AND you’re eating right, you can expect to gain around 10-15 pounds of solid muscle with this program. So give it a try, take it seriously and if you do, you’ll certainly be glad you made the effort.

WEEKS 1-6

Training Split

Monday = Chest / Shoulders / Triceps
Wednesday = Back / Biceps / Abs
Friday = Legs

Program Notes: These exercise groupings are to be completed in typical format. They’re not a super set and you’ll get 2 minutes to rest between each set. Once the indicated number of sets are complete, you then move onto the next exercise. It’s fairly easy to follow. Remember to really push yourself though and always strive to get that last couple reps in because they’re very important for stimulating muscle gain. Also, you should be performing 8-12 repetitions per set and don’t forget to start and finish each workout with a warm up and cool down. A 5 minute walk on the treadmill would suffice.

Chest / Shoulders / Triceps

Exercise	Sets	Rest
Flat Dumbbell Press	5	2 minutes
Incline Dumbbell Press	4	2 minutes
Push Ups	3	1 minute
Overhead Dumbbell Press	4	2 minutes
Lateral Dumbbell Raises	3	1 minute
Lying Triceps Extensions	3	2 minutes

Back / Biceps / Abs

Exercise	Sets	Rest
Bent Over Dumbbell Rows (elbow in)	5	2 minutes
Bent Over Dumbbell Rows (elbows out)	5	2 minutes
Standing Easy Bar Curls	5	2 minutes
Seated Medicine Ball Twists	3	1 minute
Duel Medicine Ball Crunch	3	1 minute

Legs

Exercise	Sets	Rest
Bench Step Ups	3 (per leg)	2 minutes
Dumbbell Squats	3	2 minutes
Dumbbell Lunges	3 (per leg)	2 minutes
Straight Leg Deadlifts with Dumbbells	4	2 minutes
Standing Calf Raises	5	30 seconds

FREE BODYBUILDING PROGRAMS

HOW FREE BODYBUILDING PROGRAMS - Dumbbell Devastator

Unknown Desember 24, 2017

Program Description

The main purpose of this program is to guide you through 3 intense workouts, all of which can be performed with only an adjustable bench and adjustable dumbbells. The goal here is to gain muscle and if you follow the program, that’s exactly what you’ll do – but more on that later. The workouts employ agonist/antagonist supersets that will mimimize what’s known as “neural inhibition”, which will in turn increase your overall strength and stimulate muscle growth.

The program spans over a 6 week period and it’s not overly time consuming as it only requires that you perform 3 workouts per week. However, the workouts are pretty intense and if you’re up for the challenge, then it’s best that you follow it strictly and even time your rest intervals.

Demonstrated Results

Working with free weights is the absolute best way to stack on lean muscle mass and given the fact that this program is done entirely with dumbbells, the chances of attaining your desired results are pretty good. Of course, there’s more to stacking on muscle mass than your workout program alone. In addition to the workouts, you’ll also need to follow a proper nutrition and supplementation regimen.

If you do everything right; meaning you follow the workouts, time your rest intervals, push yourself, and eat right, you can expect to stack on about 3-6 pounds of muscle from this 6 week program. So really, what are you waiting for? Get access, print it off and get to it. You’ll be glad you did once you start seeing the results.

WEEKS 1-6

Program Notes: This program utilizes “supersets” for certain exercise groupings. A superset will be indicated as “SS” and basically, what that means is that you will move from one exercise to the next without resting in between the transition. Also, make sure that you start things off with a warm up (this article will explain why it’s important) and finish things off with a cool down and some light stretches.

Training Split

Monday = Chest / Back
Tuesday = Rest
Wednesday = Legs / Core
Thursday = Rest
Friday = Shoulders / Biceps / Triceps
Weekends OFF

Chest / Back

Exercise	Sets	Rest
Decline Dumbbell Press	4	SS
Bent Over Dumbbell Rows (elbow in)	4	2 minutes
Flat Dumbbell Press	4	SS
Bent Over Dumbbell Rows (elbows in)	4	2 minutes
Incline Dumbbell Press	4	SS
Dumbbell Pullovers	4	2 minutes

Notes: As you can see, the exercises are grouped together. For example, once you perform a set of the “decline dumbbell press” exercise, you’ll immediately move into the “bent over dumbbell row” exercise without a rest interval. Once you complete the rows, you’ll have 2 minutes to rest, at which point, you’ll move back up and perform another set of decline dumbbell presses. You’ll repeat that grouping a total of 4 times before moving onto the next.

Legs / Core

Exercise	Sets	Rest
Dumbbell Squats	4	2 minutes
Bench Step Ups	3 (per leg)	2 minutes
Dumbbell Lunges	3 (per leg)	2 minutes
Straight Leg Dumbbell Deadlifts	4	2 minutes
Standing Calf Raises	4	30 seconds
Seated Dumbbell Twists	4	1 minute

Notes: For the majority of these exercises, you’re performing 8-12 repetitions (as that’s the ideal rep-range to stimulate muscle growth) but for the “seated dumbbell twists” and the “standing calf raises”, just do as many reps as you can and really push yourself in the process. And speaking of the “seated dumbbell twists”, the instructions and video clip show the exercise being performed with a medicine ball but you can just replace the ball with the dumbbells.

Exercise	Sets	Rest
Seated Overhead Dumbbell Press	4	2 minutes
Lateral Dumbbell Raises	4	SS
Standing Overhead Dumbbell Press	4	SS
Standing Dumbbell Curls	3	SS
Lying Triceps Extensions	3	1 minute
Concentration Curls	3 (per arm)	1 minute
Overhead Dumbbell Extensions	3	1 minute

Notes: With this exercise grouping, you’ll be “supersetting” the lateral dumbbell raises with the standing overhead dumbbell press and the standing dumbbell curls with the lying triceps extensions. Recall that supersetting means that you’ll be moving between them without a rest interval. For example, once you perform a set of the lateral dumbbell raise exercise, you’ll immediately move into the overhead dumbbell press without resting in between the transition. Only once you’ve completed both exercise do you get to rest for the allotted time period. Once you’ve completed a set of the overhead dumbbell presses, then you get to rest and once that rest interval is over, you start again with the lateral dumbbell raises. Is indicated, you’ll end up performing 4 sets of each of the exercises.

FAT LOSS PROGRAMS

HOW FAT LOSS PROGRAMS - THE FINAL FIVE

Unknown Desember 24, 2017

Program Description

When you’re trying to lose weight, the last 5-10 pounds are the hardest to lose and that brings us to the purpose of this program. The workouts you’ll be presented with here utilize the most effective fat burning methods. And by that, I’m referring to circuit training. By blending strength training with cardio, and by minimizing the rest intervals between sets, lactic acid will increase within your muscles, which will in turn trigger a hormonal response that will help facilitate the transport of fatty acids into the mitochondria for oxidization. So, in other words, you’ll burn more fat.

Demonstrated Results

Well, given the title of the program, the demonstrated results are pretty obvious – you’ll lose that final 5 pounds of fat! You know, that last little layer that’s preventing your abs from showing. Now, in order for that to happen, you’ll have to not only strictly follow the program (complete every rep and time your rest intervals), but you’ll also have to get yourself set up on a healthy nutrition plan. Your eating habits have a major role on your body composition so it doesn’t matter how hard you train, if you’re eating unhealthy food all day, you won’t get the results you’re seeking.

WEEKS 1-6

Training Split

Monday = Lower Body
Tuesday = Upper Body
Wednesday = 30 minute jog
Thursday = Lower Body
Friday = Upper Body
Saturday = 30 minute jog
Sunday = Rest Day

Program Notes: This program breaks the exercises down into circuits. Circuit training is the absolute best way to burn fat and here’s how it works..

Instead of resting in between each exercise, you’ll immediately move onto the next. For this particular program, the circuits consist of 3 back-to-back exercises. These exercise circuits are grouped between 10 minute jogs on the treadmill. Once the 3 exercises are complete (without resting in between), you’ll then have a 2 minutes to rest and get some water before starting them again. Once each exercise grouping has been completed 3 times (a total of 3 sets per exercise), you then move onto the next thing – which will be the jog on a treadmill. Don’t forget to start the workout off with a warm up and finish things off with a cool down and some stretches. Here’s why doing so is important!

Legs and Abs