BodyBuilding Supersize She - Joanna Thomas

Video Clips. Duration : 43.22 Mins.

BodyBuilding Supersize She - Joanna Thomas

IFBB Pro British Female Bodybuilder Joanna Thomas ,documentary was filmed 2005. Joanna is the youngest female body builder to get her 'pro' card at 20 years old

BodyBuilding Supersize She - Joanna Thomas

BodyBuilding Supersize She - Joanna Thomas

BodyBuilding Supersize She - Joanna Thomas

BodyBuilding Supersize She - Joanna Thomas

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Best Chest Workout Routine With Dumbbells

Best Chest Workout Routine With Dumbbells
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Best Chest Workout Routine With Dumbbells

If you want to build awesome pecs you need to do the very best chest exercises that you can find. Naturally, in any normal gym you will find many workout machines for chest exercises that you can use as much as you like but what if you just have some dummbells and still want to get those pecs pumping?

Best Chest Workout Routine With Dumbbells

Here is my suggestion for the best chest workout routine with just dumbbells:

Best Chest Workout Routine With Dumbbells
Best Chest Workout Routine With Dumbbells

1. Chest presses - You can do the chest press with a barbell but I actually prefer using dumbbells because you don't need anyone to spot you while using dumbbells. In the worst case scenario, you just push them off to the sides.

You can do chest presses in a variety of ways, on a straight workout bench, on an incline bench to work the upper chest, or on a slightly declined bench to work the lower. You can add to the intensity of the workout by lying on a stability ball while doing the chest press so you also work those stabilizing muscles. And, if you don't have a bench or a ball lying around, you can also lie on the floor, although this will limit your movement a bit.

2. Single handed chest presses - If you really want to pack on the weight, you can do the chest press with one hand. This will usually allow you to use a heavier dumbbell since you're only using one arm. With your free hand, you do want to hold on to something for support, like a door jamb, or the leg of a sturdy table. Then, you just do the chest press with one hand. It is a killer exercise.

3. Chest flies - To work the inner chest, you want to do dumbbell flies. You can do these on a bench in a variety of angles or on a stabilty or bosu ball for added intensity. The various angles target the different areas of the pectoral muscles for a more diverse and complete workout.

4. The one handed chest flies is an advanced version of the two handed one. You will need to support yourself with your free hand to keep yourself balanced. Then you do a regular fly but with just one hand. You will be able to use a heavier weight. Don't forget to work both sides.

5. You can finish the workout by doing push-ups on your dumbbells. This has a double benefit:

You can go lower during your pushups since you're a bit elevated. If you're using round dumbbells, you need to put quite a bit of effort into stabilizing yourself during your movement.
All in all, it is possible to get an awesome chest workout with dumbbells alone. Use these exercises to build your pecs.

Best Chest Workout Routine With Dumbbells
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Best Chest Workout Routine With Dumbbells

IFBB Pro British Female Bodybuilder Joanna Thomas ,documentary was filmed 2005. Joanna is the youngest female body builder to get her 'pro' card at 20 years old

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3-Min Home Ab Workout: Crunches & Leg Raises for 6-Pack Abs

Video Clips. Duration : 6.48 Mins.

3-Min Home Ab Workout: Crunches & Leg Raises for 6-Pack Abs

www.HugoRivera.net - 3-Min Home Ab Workout Crunches & Leg Raises for 6-Pack Abs. Become a fan: www.facebook.com If you think that you need fancy equipment or all of the time in the world to get 6-pack abs, think again! With this 3-minute home abdominal workout that consists of bicycle crunches, regular crunches and leg raises you can get 6-pack abs in no time. You will be performing all abdominal exercises one after the other with no rest in between sets. Only rest 30 seconds after the leg raises. Here is your 3-minute home ab workout: Triset: Bicycle Crunches 2 sets of 10-30 repetitions concentrating on form (no rest) Crunches 2 sets of 10-30 repetitions concentrating on form (no rest) Leg Raises 2 sets of 10-30 repetitions concentrating on form (30 sec rest) If you have more than 3 minutes to work your abs you can do as much as 3-5 sets of each exercise. Again, remember to concentrate more on form and exercise execution than on the amount of repetitions. Finally, like I have said many times, being able to display your six pack is completely depending on the amount of body fat that you carry. Thus, while this ab workout will get your abdominal muscles hard and in shape, you need to burn the body fat off. How do you burn the body fat? By using the right fat burning diet. Here is a fat burning diet that you can use in order to be able to show off your abs: www.hugorivera.net If you liked this video, remember to hit the LIKE button below and also feel free to share it with ...

3-Min Home Ab Workout: Crunches & Leg Raises for 6-Pack Abs

3-Min Home Ab Workout: Crunches & Leg Raises for 6-Pack Abs

3-Min Home Ab Workout: Crunches & Leg Raises for 6-Pack Abs

3-Min Home Ab Workout: Crunches & Leg Raises for 6-Pack Abs

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www.HugoRivera.net - 3-Min Home Ab Workout Crunches & Leg Raises for 6-Pack Abs. Become a fan: www.facebook.com If you think that you need fancy equipment or all of the time in the world to get 6-pack abs, think again! With this 3-minute home abdominal workout that consists of bicycle crunches, regular crunches and leg raises you can get 6-pack abs in no time. You will be performing all abdominal exercises one after the other with no rest in between sets. Only rest 30 seconds after the leg raises. Here is your 3-minute home ab workout: Triset: Bicycle Crunches 2 sets of 10-30 repetitions concentrating on form (no rest) Crunches 2 sets of 10-30 repetitions concentrating on form (no rest) Leg Raises 2 sets of 10-30 repetitions concentrating on form (30 sec rest) If you have more than 3 minutes to work your abs you can do as much as 3-5 sets of each exercise. Again, remember to concentrate more on form and exercise execution than on the amount of repetitions. Finally, like I have said many times, being able to display your six pack is completely depending on the amount of body fat that you carry. Thus, while this ab workout will get your abdominal muscles hard and in shape, you need to burn the body fat off. How do you burn the body fat? By using the right fat burning diet. Here is a fat burning diet that you can use in order to be able to show off your abs: www.hugorivera.net If you liked this video, remember to hit the LIKE button below and also feel free to share it with ...

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Back and Biceps - Strength pull B Workout

Video Clips. Duration : 3.20 Mins.

Back and Biceps - Strength pull B Workout

Strength Pull B Workout Chin ups, underhand grip: 4 sets of 6-8 Cable Row: 4 sets of 8-10 Seated DB Curl: 4 sets of 8-10 Cable Lateral Raise: 4 sets of 10-12 Face Pulls 4 sets of 8-10 *** Hypertrophy Legs A Workout Hypertrophy Push A Workout youtu.be Hypertrophy Pull A Workout: www.youtube.com ***off day*** Hypertrophy Legs B Workout: www.youtube.com Hypertrophy Push B Workout: youtu.be Hypertrophy Pull B Workout: youtu.be ***off day*** Strength Legs A Workout: youtu.be Strength Push A Workout Strength Pull A Workout: youtu.be ***off day* Strength Legs B Workout: youtu.be Strength Push B Workout: youtu.be Strength Pull B Workout: youtu.be *off day* INFO: -My workout "week" is not 7 days long. -6 hypertrophy workouts = 1 week -6 strength workouts = 1 week -I alternate strength weeks with hypertrophy weeks -Every 3rd week is a deload week (Same exercises, number of reps per set doesn't necessarily matter as much, strip a set or two from each exercise, use 60-80% of regular weight depending on what exercise, do not hit failure, focus on form) -Continue on the week where I left off after the deload week My Shirts! - matt-ogus.myshopify.com (International) LoA Facebook www.facebook.com my facebook: www.facebook.com my backup channel: www.youtube.com My WORKOUT LOG: www.evernote.com Twitter @flexforall Instragram flexforall my coaches: www.3dmusclejourney.com DETAILS on the OGUS vs JONES competition www.californianaturalmuscle.org You can buy 5 Rippetoe's Starting Strength, and ...

Back and Biceps - Strength pull B Workout

Back and Biceps - Strength pull B Workout

Back and Biceps - Strength pull B Workout

Back and Biceps - Strength pull B Workout

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How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs
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How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

For skinny guys who want to gain weight and build muscle, one of the first and most obvious places they start is the chest area, as this is the area where we tend to look the skinniest, and our bones are most noticeable.

How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

Knowing how to get a bigger chest and build solid round "pecs" quickly, is the ticket to a more confident posture and some admiring looks from the ladies.

How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs
How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

Here are 3 exercises that will increase the volume, size and definition of your pecs and help you to get a bigger chest fast.

Bench Press

This classic exercise is still the best one to get a big chest and build strong pectoral muscles.

Lie back on the bench and grip the bar in an overhand grip, with your hands a little more than a shoulder-width apart.

Lift the barbell off the rack and lower to the point where it is a couple of inches above your chest. Then push it back up under control, trying to squeeze your pecs at the top of the exercise.

Don't let the bar touch your chest as this puts unnecessary stress on your shoulders. Also, keep the weight under control at all times and avoid using momentum to cheat.

Incline Bench Press

Performed in the same way as the bench press except this time you have the bench inclined upwards, which works the muscles of the upper chest. This is great for covering over the annoying collar bones that always seem to stick out on us skinny guys, and it also helps you to build up your shoulder area too.

Dumbbell Flyes

This chest exercise is ideal for building and defining the inner chest muscles, so that you end up with the classic "line" down the middle of your pecs (just like the superheroes, right? :) )

Lie back flat on a weights bench with a dumbbell in each hand. Lift the dumbbells so that they are above your chest, arms slightly bent, and palms facing each other.

Now, lower the weights in an arcing motion, keeping your arms locked, until the dumbbells are roughly at the same height as your chest. Then start to lift them again back to the start position, in the same arcing motion. Imagine you are hugging a tree.

Try to focus on utilizing just the pectoral muscles for this exercise and it will help you to get a bigger chest.

Bonus Exercise: Push-ups

Anyone looking for how to get a bigger chest will do well to make push-ups part of their exercise routine.

While not really considered sexy these days, push-ups are simple but deadly effective for building rock hard pecs and a fantastic upper body without weights.

The key to success is to perform them regularly, with incremental increases, and make sure you mix up the variety. In other words make sure you are doing incline push-ups, close grip push ups, wide grip push ups, etc. to work all parts of the chest.

How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs
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How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

Strength Pull B Workout Chin ups, underhand grip: 4 sets of 6-8 Cable Row: 4 sets of 8-10 Seated DB Curl: 4 sets of 8-10 Cable Lateral Raise: 4 sets of 10-12 Face Pulls 4 sets of 8-10 *** Hypertrophy Legs A Workout Hypertrophy Push A Workout youtu.be Hypertrophy Pull A Workout: www.youtube.com ***off day*** Hypertrophy Legs B Workout: www.youtube.com Hypertrophy Push B Workout: youtu.be Hypertrophy Pull B Workout: youtu.be ***off day*** Strength Legs A Workout: youtu.be Strength Push A Workout Strength Pull A Workout: youtu.be ***off day* Strength Legs B Workout: youtu.be Strength Push B Workout: youtu.be Strength Pull B Workout: youtu.be *off day* INFO: -My workout "week" is not 7 days long. -6 hypertrophy workouts = 1 week -6 strength workouts = 1 week -I alternate strength weeks with hypertrophy weeks -Every 3rd week is a deload week (Same exercises, number of reps per set doesn't necessarily matter as much, strip a set or two from each exercise, use 60-80% of regular weight depending on what exercise, do not hit failure, focus on form) -Continue on the week where I left off after the deload week My Shirts! - matt-ogus.myshopify.com (International) LoA Facebook www.facebook.com my facebook: www.facebook.com my backup channel: www.youtube.com My WORKOUT LOG: www.evernote.com Twitter @flexforall Instragram flexforall my coaches: www.3dmusclejourney.com DETAILS on the OGUS vs JONES competition www.californianaturalmuscle.org You can buy 5 Rippetoe's Starting Strength, and ...

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