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#1 CHEST - Beginner

For most guys, “chest day” is the best day of the week, training-wise.   Read more

#2 CHEST - 15 Minute

Do you always find yourself short on time? No problem — we give a 15-minute workout for every bodypart in this issue, starting with chest.   Read more

#4 CHEST - Dexter's Workout

Dexter Jackson has risen to elite status in the sport.   Read more

Gigas Protein Bar

Supreme Protein®, makers van topkwaliteit proteïnerepen, heeft de Proteïnereep van het jaar oorkonde 2010 gewonnen die wordt uitgereikt door de invloedrijke Europese retailer GigasNutrition.com en liet daarmee verschillende andere topmerken   Read more

#1 CHEST - Beginner #2 CHEST - 15 Minute #4 CHEST - Dexter's Workout Gigas Protein Bar
  • 101 Workouts
  • Product Reviews
101_15_S

#15 DELTS at Home

For a killer shoulder smack in 15 minutes flat, head to the cable station. Start with rear delts, then move on to the middle delts, and finally blast the front delts

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101_14_S

# 14 DELTS - Beginner

The three-headed shoulder muscle needs attention from multiple angles to fully develop. The anterior head is best hit with front raises. The middle head is worked via standing and seated lateral raises, while the rear delt is targeted when you do bent-over laterals and certain reverse-flye and row-type motions. While presses primarily work the front head, they do involve all three heads in the lift

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101_5_S

#5 CHEST - Omar's Workout

Competing at a massive 260 pounds, the super heavyweight built his foundation by training like a powerlifter.

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101 Workouts

101_5_L

#5 CHEST - Omar's Workout

California’s omar deckard knows size. Competing at a massive 260 pounds, the super heavyweight built his foundation by training like a powerlifter. Now his routine reflects a mix of those strength-lifting concepts and the higher-rep sets needed to bring about a muscle pump.

>> “Your first exercise is the most important one in your workout because that’s when you’ll be able to push yourself the hardest,” Omar says. “Choose mass movements like the bench press to start.”

>> To build your pecs, a squeeze at the apex of every rep is vital.


Incline Dumbbell Press

START: Lie squarely on the incline bench, which should be set at a fairly low angle. Hold the dumbbells just outside your shoulders.

MOVE: Forcefully press the weights up in an arc until your arms are fully extended above your chest. Reverse the motion, being sure not to overstretch your shoulders by lowering the weights below chest level.


Pec-Deck Flye

START: This version of the pec-deck flye machine has handles instead of elbow pads. (Both versions of the pec deck are effective, acceptable choices.) Adjust the seat so that your shoulders, elbows and hands are on the same horizontal plane after you grab the handles.

MOVE: With your back squarely against the pad, forcefully bring the handles all the way together, making sure to keep your elbows up to make the movement more efficient and to reduce the risk of injury. Reversing the motion, allow the handles to go back to a point at which you feel a strong stretch in your pecs before beginning your next rep.


Dumbbell Pullover

START: Lying across a flat bench, keep your glutes low, which affords you a greater stretch.

MOVE: Holding the inside edge of a dumbbell at arm’s length overhead, allow the weight to go behind you, keeping your arms straight, stretching your pecs and lats but keeping your hips down. Reversing direction,  pull the weight back up, breathing out only after reaching the uppermost position to ensure that your core is stable throughout the movement.

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