Welcome, Guest
You have to register before you can post on our site.

Username
  

Password
  





Search Forums

(Advanced Search)

Forum Statistics
» Members: 85
» Latest member: helenstark25
» Forum threads: 13
» Forum posts: 20

Full Statistics

Online Users
There is currently 1 user online
» 0 Member(s) | 1 Guest(s)

Latest Threads
Volusion Customization Se...
Forum: Information Technology
Last Post: brainwave74
09-04-2017, 03:04 AM
» Replies: 0
» Views: 147
Jay Cutler - Beginner
Forum: Workout Programs
Last Post: Hazen
08-29-2017, 03:48 AM
» Replies: 1
» Views: 754
خواص درمانی نقره
Forum: Open Chats
Last Post: youka
06-25-2017, 06:09 PM
» Replies: 0
» Views: 217
C++
Forum: Information Technology
Last Post: sky2464
03-18-2017, 02:43 PM
» Replies: 0
» Views: 302
Lets Talk!
Forum: Open Chats
Last Post: greengeeks
06-17-2016, 06:48 PM
» Replies: 2
» Views: 1,301
Physical therapy techniqu...
Forum: Health
Last Post: sky2464
06-12-2016, 01:52 PM
» Replies: 0
» Views: 889
Calories
Forum: Nutrition
Last Post: sky2464
06-04-2016, 10:38 AM
» Replies: 2
» Views: 1,449
LEAN MUSCLE IN A BOTTLE?
Forum: Supplements
Last Post: sky.2464
08-11-2014, 08:20 PM
» Replies: 0
» Views: 895
Insane HIIT Challenge - B...
Forum: Media
Last Post: sky.2464
08-10-2014, 01:10 PM
» Replies: 1
» Views: 1,431
Kelli's Superset Total Bo...
Forum: Media
Last Post: sky.2464
08-10-2014, 01:05 PM
» Replies: 1
» Views: 964

 
  Lindsey Renee's Dangerous Curves Workout
Posted by: sky2464 - 08-09-2014, 08:46 PM - Forum: Workout Programs - No Replies

Lindsey Renee's Dangerous Curves Workout
Ladies, get ready to lift! You can build a strong, curvaceous, and athletic body. NPC athlete Lindsey Renee will show you how it's done.
by Lindsey Renee
Many women crave a strong, curvaceous body. You know how I can tell? I see them in the gym every day doing dumbbell side bends and riding sidesaddle on the back extension bench until they ache. They have one thing in mind, and they'll keep on swaying back-and-forth like trees in a windstorm until they get there.

Unfortunately, the female body just isn't that simple. You could bend until you break and never carve your dream physique, because strong curves are a full-body accomplishment. A curvaceous figure is the combination of a lean waist, strong legs, and full glutes. To get it, you have to dial in your nutrition, work on your core and lower-body strength, and not be afraid to put some muscle on your frame. You have to lift heavy from multiple angles, not just side-to-side.

In other words, you can want a powerful, curvaceous body as much as you like, but you won't get it unless you're willing to work hard for it. Achieving that body takes determination, willpower, motivation, and self-discipline. It also takes an awesome lower-body workout.

I'm NPC bikini athlete Lindsey Renee, and I'd like to show you mine.


I'll show you which movements to do to help you earn that coveted shape. Your quads, hammies, and glutes will be on fire, but you'll be one step closer to the curves you desire!

But consider yourself warned: Barbara Eden may have rocked an hourglass figure on I Dream of Jeannie, but nobody's going to pop out of a bottle and grant your wish for curves overnight. You've got to stick with it and make this a goal across weeks and months! But the rewards will definitely be worth it when you look in the mirror and see a stronger, more athletic, and sexier you!

Lindsey Renee's Dangerous Curves Workout


The Dangerous Curves WorkoutWatch The Video - 03:49  AbdominalsTip: Use slow and controlled motions. Make sure you get your hips up at the end of the rep, otherwise you're just relying on your hip flexors to do the work. For an extra challenge, try turning your knees to the side!Tip: Don't use your shoulder to bring your elbow to your knee, use your abs.Tip: I like to use a kettlebell for these. It's easier to hold than a big plate. Aligning your hips with the end of the bench will allow you to use your lower levers to work your obliques.

  • [Image: 222_1.jpg] [Image: 222_2.jpg]Leg Raises3 sets of 20 reps
  • [Image: 211_1.jpg] [Image: 211_2.jpg]Decline Oblique Crunch3 sets of 20 reps
  • [Image: 122_1.jpg] [Image: 122_2.jpg]Weighted Side Crunches3 sets of 20 reps on each side

LegsTip: I enjoy Mr. Smith because he is my full-time spotter. But if you're not in the gym, remember you can do squats just about anywhere. Squats not only tone your legs and lift your glutes, but also strengthen your core. Make sure you go low and try to hold at the bottom for a second!Tip: Leg extensions really isolate your quads. I like to do 10-12 heavy reps then pump out 5 more reps to really burn out my quadriceps. Hold the extension at the top and let it burn!Tip: Leg presses work your entire lower body. The machine doesn't require balance, so you can focus entirely on using heavy weight and bringing the weight down as low as possible.Tip: Vertical Presses are my favorite leg-day exercise because they pack the muscle on those thighs. I feel like quadzilla! When pushing the weight, I like to slightly lift my glutes for an extra squeeze. I swear by this exercise.
  • [Image: 65_1.jpg] [Image: 65_2.jpg]Smith Machine Squats1 warm-up set of 20 reps, 1 drop set of 15, 12, 10, 10, 4 reps
  • [Image: 53_1.jpg] [Image: 53_2.jpg]Leg Extensions3 sets of 20, 15, 12 reps
  • [Image: 57_1.jpg] [Image: 57_2.jpg]Leg Press3 sets of 20, 15, 12 reps (5-10 quick pumps at the end of each set)
  • [Image: 1871_1.jpg] [Image: 1871_2.jpg]Vertical Press3 sets of 20, 15, 12 reps (5-10 quick pumps at the end of each set)

GlutesTip: The smith machine lunge engages your quadriceps, hamstrings and glutes. Performing your lunge set on a Smith machine instead of using a barbell will allow you to feel balanced and control your movements.Tip: Don't just go through the motions. Perform this exercise slowly and focus on squeezing your glutes. The longer you can resist the weight and the slower you can return to the starting position, the harder your glutes will work.Tip: For this movement, use a wide stance. Don't lock your legs out completely, but keep a slight bend in your knees. Feel for the pull in your glutes and hamstrings.Tip: This exercise is a must in any glute routine. Focus on bringing your hips up, by putting weight in your heels. Squeeze those glutes!Tip: It looks simple, but just give it a try. It's one ne of the most effective glute-isolation movements. Try it on a bench or on a stability ball. For an extra challenge, superset this movement by bringing your legs together and apart like a clap.Tip: I usually end my workout with this glute exercise. I go until failure on the last set. No pain, no gain! 
  • [Image: 41_1.jpg] [Image: 41_2.jpg]Smith Machine Lunge (shown with barbell)4 sets of 20, 15, 12, 10 reps
  • [Image: 101_1.jpg] [Image: 101_2.jpg]Cable Kickbacks3 sets of 20, 15, 15 reps (10 straight back kicks between each set)
  • [Image: 686_1.jpg] [Image: 686_2.jpg]Dumbbell Good Morning3 sets of 20, 15, 12 reps (increase weight each set)
  • [Image: 661_1.jpg] [Image: 661_2.jpg]Barbell Hip Thrusts3 sets of 20, 15, 15 reps (increase weight on each set)
  • [Image: 1421_1.jpg] [Image: 1421_2.jpg]Reverse Hyperextension3 sets of 20 reps
  • [Image: 98_1.jpg] [Image: 98_2.jpg]Glute Kickbacks3 sets of 20 reps each leg

Lindsey is a NPC bikini competitor and Optimum Nutrition sponsored athlete. She is fired up to live a fit life!

Print this item

  Jay Cutler - Beginner
Posted by: sky2464 - 08-09-2014, 08:43 PM - Forum: Workout Programs - Replies (1)

Jay Cutler - Beginner
Summery :
4 Workouts / 22 Exercises0% Cardio / 100% Strength Training

Workout Program Description :
An adapted version of Jay's 4/1 split routine for beginners. This is a 6 month program before moving on to intermediate.
Rest 60-90 seconds between sets
Alternate the order of exercises for each workout
Lift the maximum weight you can to get to the desired number of reps per set

Day 1: Chest and Triceps

Skull Crushers
3 sets: 8 reps, 8 reps, 8 reps
Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the bench. At the same time, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. Holding your upper arms in a fixed position (this is key), slowly lower the bar until it almost touches your forehead. Then press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely.

Tricep Pushdowns - Straight Bar
3 sets: 8 reps, 8 reps, 8 reps
Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet shoulder width apart and bend your knees slightly. Keep your elbows locked in close to your body and your wrists straight. Keep your WHOLE body steady, push the bar down as far as possible towards your legs, locking your arms and feeling the triceps full contract. Keep the upper arms close to the body. Return to the starting position using the same motion. Never move your elbows or torso! Stay standing straight up

Bench Press - Smith Machine
3 sets: 8 reps, 8 reps, 8 reps
Same as the Barbell Bench Press but with a Smith Machine.

Bench Press - Dumbbells, Inclined
3 sets: 8 reps, 8 reps, 8 reps
Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift.

Flyes - Dumbbell, Flat
3 sets: 8 reps, 8 reps, 8 reps
Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in your elbows. Keep your hips and shoulders flat on the bench and your feet on the floor. Lower the dumbbells to the sides of your body in an arc-like motion. At the lowest point, your bent elbows should be on a horizontal plane even with the bench. Slowly bring the weights back up over your chest in an arc. The bend in your elbows should stay the same throughout the exercise.

Bench Press - Barbell, Flat, Close-Grip
3 sets: 8 reps, 8 reps, 8 reps
Just like the Barbell Bench Press but with your hands only 12 - 14" apart, centered over your body. Works more of the inner pectorals and triceps.

Day 2: Back and Biceps
Lat Pulldowns - Wide-Grip
3 sets: 8 reps, 8 reps, 8 reps
Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that throughout the exercise. Your elbows should make an arc shape to the side of your body on the way down and on the way up. Squeeze your elbows into your body at the lowest part of the movement and the bar should be on or close to the very upper portion of your chest. The only movement should come from your arms.

Seated Cable Rows
3 sets: 8 reps, 8 reps, 8 reps
Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should move. From straight out in front of you bring your elbows back and keep them tight into your body. Once they are as far back as they will go slowly let the weight go forwards. Aim for a duration of 1.5 to 2 seconds in both directions. Swinging or arching your back to aid the movement is an indication that the weight is too heavy. We do not move the back whilst doing this exercise because it can damage the small muscles in the lower back.

Bent Over Dumbbell Row
3 sets: 8 reps, 8 reps, 8 reps
Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched inwards. Hold dumbbells at arm's length straight down. Pull dumbbells straight up to your sides keeping your elbows out. Concentrate on squeezing with your middle back. Return slowly to starting position. You can also do this with a barbell or with an underhand grip.

Print this item

Rainbow Weight Loss Training Plan
Posted by: sky2464 - 08-09-2014, 08:40 PM - Forum: Workout Programs - No Replies

Summary: 3 Days a Week
30-days of weight loss training.
Description: This 30-day plan is focused on weight loss. This plan will take you through a set of workouts balanced with both cardio and strength conditioning exercises.

Workout Details
This balanced training plan helps promote weight loss.
This beginner-to-intermediate level plan is designed to promote weight loss and improve your overall conditioning. It combines cardio with free-weight strength training exercises to give you an effective and challenging workout.
Combine this plan with a healthy diet to achieve optimal results.
Three separate workouts will be performed each week during this plan. You should begin each workout with a brief 10-15 minute stretching/warm-up routine.
Sample Workout from this Training Plan
Fast Cardio and Upper-Body
This workout is a combination of some fast-paced cardio and some upper-body resistance training. The Running sprints are performed at a set distance (a combined total of 1km), but you should try to beat your time each week. Start with 2 400 meter ...
Running
Running/jogging, whether competitively or for recreation, is one of the most popular cardiovascular activities. Running has many health benefits including reduced stress, a stronger heart, and lowered blood pressure.
Suggested Routine:
Distance: 1 km


Push-Ups
Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the ground. When you feel a good stretch in your chest and shoulders hold for 1 second and press up back to the starting position. Exercise description by Michael Diebler.
Suggested Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Tricep Kickbacks - Dumbbell
Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a dumbbell in your right hand. Bend your arm and raise your elbow up to shoulder height. Make sure the elbow stays close to the side of your body. Let the dumbbell hang. Press the weight back until your forearm is parallel to the floor. Squeeze your tricep and then slowly return to the starting position. Finish one set, then switch sides and arms. Only your upper arm should move... NOT your elbow! Look straight ahead at all times. Exercise description by Bodybuilding.com
Suggested Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

One-Arm Dumbbell Row
Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB hang down but do not let your shoulder stretch out of the socket. Keeping a flat back pull the weight up towards the side of your chest by squeezing your shoulder blade across your back. Slowly lower the weight back down and repeat. Exercise description and photo by Michael Diebler.
Suggested Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Dumbbell Curl - Standing
Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. Your palms should be facing up when you are at the end of the movement. Do NOT swing and do NOT move your elbows. They should stay in the same place during the whole movement. Keep your arms close to your side. This one is easy to cheat on... so don't do it! You can also do this with a barbell, or by alternating one hand at a time. Exercise description by Bodybuilding.com (less)
Suggested Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Print this item

  Cardio Training Plan
Posted by: sky2464 - 08-09-2014, 08:32 PM - Forum: Workout Programs - No Replies

Cardio Training Plan
Summary: 4 Days a Week
30-days of cardio training.
Description: This Cardio Training Plan is designed to improve your endurance and help improve your overall cardiovascular health. Whether your goal is to compete in a 5K or to lose weight, this is plan a great place to start.

Workout Details
A balanced and effective way to improve your endurance and fitness level.
This 30-day plan will give you better endurance, help you burn fat, along with improving your overall fitness level. You will have 4 cardio workouts each week, consisting of everything from low-intensity walking/jogging, to biking, and even some high-intensity sprinting to ensure for maximum results.
Combined with a healthy diet, you'll see great results on this plan.
This plan is designed for someone at the beginner to intermediate level. Even if you can't run long distances, you can still join this plan (and by the end, you should see great progress!). Be sure to drink plenty of water both on workout and rest days while doing this plan.
Sample Workout from this Training Plan
Weekly Warm-Up
Your first workout each week will be a light warm-up, helping loosen you up and prepare you for the week to come. You may choose each week between Walking or Running/Jogging, depending on your conditioning. If you choose to walk, then you will reach to your goal .

Walking
Briskly walking over a long distance can be a great cardiovascular workout (more so than most people think). The health benefits are the same as running/jogging, but less stress is placed on the legs and joints. (less)
Suggested Routine:
Distance: 1 mi


Running
Running/jogging, whether competitively or for recreation, is one of the most popular cardiovascular activities. Running has many health benefits including reduced stress, a stronger heart, and lowered blood pressure.
Suggested Routine:
Distance: 1 mi

Print this item