giovedì 22 settembre 2011

Back and Biceps Workout Program

Pull Ups

Mechanics and Routine

1. Wide Grip Pull Ups
Two sets of as many as you can.

How To:
Find a pull up bar and use a shoulder-width or wider grip. Palms facing away from you. Look upwards and pull your chest to the bar, all the way up and all the way back down. Go for as many as you can do.

Tip: A pull up assist machine can also be used. Look for a pull up bar that you can kneel on. This apparatus can subtract some weight, allowing for easier pull ups. This is a lifesaver for beginners.

2. Inverted Push Ups
Two sets of as many as you can

How To:
Find a Smith Machine and lock the bar about 3 feet off the ground. Next, pull a bench up to it, that you can rest your feet on. Now hang from the bar, overhand grip, upside down. You should be in a reverse push up position, with just your shoes resting on the bench.
To do the exercise, pull your upper body to the bar. This will raise yourself to a horizontal position. Hold yourself at the top for a second, then slowly lower down until your arms are straight and your head is close to the ground. Do as many as you can.



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