For beginners who want to try this card, I advise you not to load too much weight but focus mainly on the technique.
For the «advanced» advice, as well as focusing on the technique, also to load a lot with the weights and to get to the end of the training «struggling to scratch your ears» so well you trained well!
Training for the development of Pectorals and Biceps
- Spine Flat bench 4 × 8 rec 1’40 »
- Pushes Dumbbells inclined bench 45 ° 3 × 12 rec 1’30 »
- Pectoral Machine arms outstretched 2 × 7 + 7 + 7 rec 1 ‘
- Push-ups on the arms or push-ups 4xmax (minimum 10 per repetition) rec 1’30 »
- Curl Larry Scott 4 × 8 rec 1’40 »
- 3 × 10 seated hammer dumbbell curl rec 1’30 »
- Curl with straight bar for lying cables 3 × 7 + 7 + 7 rec 1 ‘
Performing the exercises
FLAT BENCH THRUST WITH BARBELL
For these repetitions, use a fairly high testosterone cypionate for sale usa: at least 75% of your ceiling otherwise you will frustrate the results.
In gyms, you can see everything, feet suspended in the air, feet resting on the bench, even crossed legs in a relaxing position suspended from the bench! Your feet must remain firmly on the ground!
The grip must be firm, use your opposable thumb to tighten the barbell. Do not flex your wrists backward in execution. Firm elbows and avoid bouncing the bar on your chest, unless you like to win easy and risk hurting yourself!
HANDLEBAR PUSHES BENCH
Back in a position of strength, the legs spread and the feet firmly supported on the ground behind the knees to help maintain the three natural curves of the back and to support the weight more effectively.
The elbows are flexed, the wrists straight and the shoulders are adducted and extra rotated so that the elbow, wrist, and handlebars are exactly on the same vertical plane from a side view. The dumbbells are held at the same height as the sternum.
From this position, push the dumbbells upwards and always return, checking the movement.
ARMED PECTORAL MACHINE
Shoulders and buttocks well in contact with the bench. Feet on the floor or on the tool supports. Maintain a thoracic expansion such as to bring the shoulders back. Arms outstretched resting on the appropriate reinforcements with the palms of the hands facing inwards and exhaling, close the arms until almost reaching palm by palm.
For the success of the 7 + 7 + 7 series, start with a fairly heavy load, finish the 7 repetitions, decrease by 5 kg without recovering and perform another 7 reps and then decrease by another 5 kg in the last one. Recover 1 minute and carry out the second series.
BENDS ON THE ARMS OR BENDS
Place your hands on the ground with your fingertips facing forward, the support of your hands is on the same line as your shoulders. Contract the leg muscles of the buttocks and abs. Keep your knees straight so that your legs are in the same line as your torso and head.
Having said that, all you have to do is go down and up with your torso, touching the floor with your chest.
CURL ALLA LARRY SCOTT
Sitting on the Scott bench, chest and axillary region in support, hold the curved barbell with the palm of the hand facing upwards (grip in supination) and bring the barbell towards the shoulder. In the eccentric phase, accompany the slow return to the starting position.
HAMMER CURL WITH HANDLEBARS
Sitting on a bench inclined at 90 °, start from a position with your arms at your sides and grip the dumbbells with your palms facing inwards. Feet well resting on the ground.
Flex your forearms without changing the position of your hand and return to the starting position.
CURL WITH STRAIGHT BAR TO CABLE LAYING
Lie in the supine position (belly up), hook a straight bar to a low cable (to the polyproline for example), legs stretched and hold the bar with the palms facing upwards. Elbows at the sides and starting from the outstretched arms, flex the forearms up to almost under the chin and then gradually return to the starting position.
Same series mode and repetitions the same as Pectoral Machine.