Squats with Arnold Schwarzenegger

Squats with Arnold Schwarzenegger

Squats is a lower body exercise used in strength training. The exercise’s main emphasis is on the quadriceps and the glutes, but it also involves the hamstrings, the calves, and the lower back. The squat is often called “the king of exercises” by those who believe it capable of inducing more and faster muscle growth than any other exercise.

The squat is done by bending the legs at the knees and hips, lowering the torso between the legs, and then reversing direction to stand up straight again. The torso remains relatively upright throughout the movement. It acts as a supporting structure, unlike its role in the deadlift.

Proper technique is critical, otherwise very serious injuries or gradual injury over a period of time can occur. The back must maintain its natural curvature and not “round out” (excessive lumbar or thoracic kyphosis), otherwise excess strain can be placed on the spine and cause serious injury.

Lifting belts can be used to help support the lower back.

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Arnold Schwarzenegger Deadlift

Arnold Schwarzenegger Deadlift

The deadlift is a weight training exercise where one lifts a loaded barbell off the ground from a stabilized bent-over position. Arnold Schwarzenegger pictured above incorporated the deadlift into his body building routine. It is an excellent exercise for overall body development and MASS if done properly.

Muscles and sub-muscle groups involve the Torso, Legs, Hips, Forearms

Improper form can precipitate new conditions, aggravate existing ones, and possibly cause injury, especially the heavier the weight one lifts. Failure to keep the back straight during the movement causes undue stress to the spinal discs and potentially cause herniated disc.

Ronnie Coleman – Deadlift 800lbs

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Dumbell Rack

Chef Hungus Exercises

Hey Hungus!

I’ve put a two day routine together for you. If you get sick of any of the exercises just let me know. Just remember 3 hours over one hole week isn’t that much time. We are getting you Bat Cave ready.

Day One

1st Set

2nd Set

3rd Set

4th Set

Squats

14

14

12

12

Stiff Leg Deadlifts

14

14

12

12

Push Ups

20

20

20

20

Deadlift

14

14

12

12

Military Presses

14

14

12

12

Bicep Curls

14

14

12

12

Tricep Extensions

14

14

12

12

Day Two

1st Set

2nd Set

3rd Set

4th Set

Squats

14

14

12

12

Stiff Leg Deadlifts

14

14

12

12

Push Ups

20

20

20

20

Deadlift

14

14

12

12

Military Presses

14

14

12

12

Bicep Curls

14

14

12

12

Tricep Extensions

14

14

12

12

Workout should take about 45 minutes.

Below are the other dumbbell exercises you can work on once you get yourself a bench.

Chest Dumbbell Exercises
– flat bench dumbbell press
– incline bench dumbbell press
– decline bench dumbbell press
– dumbbell flyes (flat/incline/decline bench)

Back Dumbbell Exercises
– deadlifts
– single arm bent over rows
– double arm bent over rows
– lying row

Biceps Dumbbell Exercises
– standing dumbbell curls
– seated dumbbell curls
– incline dumbbell curls
– preacher curls (if you have a preacher curl bench)
– concentration curls
– hammer curls

Triceps Dumbbell Exercises
– single arm overhead tricep extensions (can also be done with both arms)
– dumbbell skull crushers (flat, incline or decline bench)
– tricep kickbacks

Shoulders Dumbbell Exercises
– seated dumbbell press (can also be done standing)
– arnold press
– front raises
– lateral raises
– shrugs

Legs Exercises Dumbbell Exercises
– squats
– lunges
– stiff legged deadlifts
– calf raises

REMEMBER TO GO HARD OR STAY HOME!

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