Honda-Acura.net - WORKOUT SQUAD!! Image's Upper Body WRITE-UP!!

Ok guys,Johnny boy finaly found some time(during work) to write up some workout routines for you.
PLease keep in mind that this is time consuming and I went out of my way to research and find the best
possible workouts for your benifit.Also if I miss spelled anything or used inpropper punctuations cut
me some slack.

OK Lets Begin.

Rules 1 threw 6

1. Watch your back. with bench excercise,KEEP YOUR BACK ARCHED. The glutes and your shoulders should be on the bench,
but you should be able to put your hand between the small of your back and the bench.Make sure that you are just arched
and that you dont pickup your body from the bench.YOur ass and upper back should be on the bench..Lower back should be
arched.This helps you isolate the chest so you arent using your shoulders.Tip: when benching try to make your shoulder
blades touch amd stick out the chest. this will feel very weird at first but it will make a loads of difference,and
you will be able to lift 25% more weight.

2.Dips are always done last!! Alot of people jump in and do dips first or dips in the middle.I do asure you Dips will mostly be
to your benifit if they are done last! Reason for this theory is because when you worked out yah chest,its tired.SO when
you have a tired chest, a stranues and constant rep excircise such as dips will give you the best bang for the buck.

3.Switch up the Angles..I cant stress this enough! IF you want size, switch up the routine from time to time. I know to many
people that just bench and bench and bench and well..Bench.Benching isnt the best way for size Gains.Its best to use the Incline
bench more then an actual flat bench.Set it to a 35-45 degree angle for the best angle.It will work out the top of the chest,
witch alot of people lack.And if you wanna get intense try 45 to 90 degree angle to bring the pecs and delts together.

4.Kinda like #3 CHANGE UP EVERYTHING.CHange everything from the order of the sets to the Reps.The fresher the workout the better the gains..
" I like to keep the body guessing :chuckles: " ..Im sure you have all heard that from the movie Dodgeball.But in a way that
is very true.Switching up the routines every other week or 2 will help shock the muscle and stimulate growth!!cool right?
Remember if you do the same thing over, and over and over yah gonna get slow results because the body gets used to this strain of motion.
So if you switch it up and your sore the next day..you know you accomplished your goal! :thumbup:

5.Dont be afraid to rest..resting is when your muscles grow..so its just as important to rest as it is to work out!
Im sure you all know that you gain size by ripping muscle fibers and they layer over each other over the rest period to gain size.
So dont be afraid to rest.If you are truly sore then take 2 days in a row off..or more if needed.

6. Know your limits...Set limits for yourself and dont strain yourself right away now. WOrking out and gaining size and strenght is a slow
and prosperous(sp) proccess!Dont go and look at the big weights and hurt yah self,thats just retarded.And dont be afraid to use
lighter weight infront of bigger guys. Its not an ego thing at all! you need the workout that best suites you not them..also remember
with time and dedication you could pass those beeeshis up :oh: ..And REMEMBER, ALWAYS BELIEVE THAT WHAT YOU ARE DOING IS WORKING!

..Now for the work :af:

CHEST- The chest also known as the pectorails major.

.......Exercise. Sets. Reps.

Flat-Bench ....3* .......12-15
dumbell press

Incline Dumbell ....3* .........12-15
Press

Cable Crossover .....4 ........12-16

Dip .......3 ..........20

*= plus 2 warmup sets.
HOW TO:

Flat-Bench Dumbell PRess- Lie on a flat bench, arch your back and spread your legs fairly wide to get good ballance.
YOu need to spread your legs in order to execute this exercise! Hold a Pair of dumbells loosely in your palms and
angle them slightly torward your head. The bottom of the dumbells should be even with the top of your chest.

Lift:

Press the dumbells up and torward each other. Keep the dumbells in front of you,making sure you can see them throught the motions.
SLowly lower them back to the starting point. Make sure that you are on your tippy toes aswell to help the arch..Dont be a wussy
and cut corners either!

Incline Dumbell Press- Lie on an incline bench and place a pair of dumbells on your knees, then bring them up to shoulder level,
where youll legs fairly wide and plant your feet firmly on the floor. Hold the dumbbells with a firm grip, palms facing each other,
level with or slightly above your chest.

Lift: Drive the dumbbells up by flexing your pecs. At the top of the move, draw the dumbells toward each other until they almost touch.
Lower the weights real slow tril they evenly match your chest position.Keep your elbows directly under the dumbbells during
the excercise and make sure to maintain tension on your pectorails at all times!

Cable Crossover-Stand in te center of the cable machine.Grasp D-handles(shaped like a D hence the name) attached to pulleys and then
take a half-step forward and lean over dslightly at the wrist. Plant yah feet close together ( less then shoulder width) and bend your knees slightly.
Begin the Movement with your upper arms parallel to the floor and your hands slightly lower than your elbows.

Lift:Pull the handles down and in toward each other as if performing a most muscular pose. Keep your elbows away from your body and higher then your hands.
as your hands approach each other at the end of the move,rotate your wrists so your pinkies almost touch. squeeze yah chest at the end of every rep.

Dip- Grip the handles and start with your arms nearly straight and your legs bent.Lean your body forward so that your chest does
most of the work..not your triceps.

Lift: Keeping your upper body tilted forward, lower yourself slowly until your lower chest is even with your hands; dipping below this point is bad for yah shoulders.
Then lift back up..make sure to lean forward threwout the motions.

That concludes Chest.

Tricep- The monster tooth in the back!

........Exercise. ...........Sets. ..........Reps.

SMith-Machine .........5* ..............12,10,6,6,10
closegrip bench press

seated overhead .........3 ..........6,8,10
EZ-Bar extension

Tricep Dip ............. 3 ..........6,8,10
Machine

cable press
down ............. 3 .........10,10,failure(til you cant lift anymore)

*= Including 2 warmup sets.

HOW TO:

SMith-Machine close-grip bench- Center a flat bench between the posts of the smith machinbe. The bar should be set at arms
reach when your lying down. position yourself on the bench so the bar hits your lower chest when its in the down position.
You can slide up or down on your first rep to get situatted. get in the right spot and grasp the bar closely.Keep your hands
about a foot from each other

Lift: Keep yout elbows close to your sides as you control the descent of the weight,stopping just short of the bar touching
your chest. Then Push the bar forcefully back up to a full arm extension.

Seated Overhead EZ-bar extension- Set a weighted EZ-bars (make sure you have collars holding the weights) behind a low-back
bench.Though you can get the bar overhead on your own, its much easier to have someone hand it to you. Sit up tall opn the bench,
head up,feet flat on the floor and low back naturaully arched.Grasp the bar with an over-hand,Shoulder-width grip and hold it
directly overhead.

Lift:Its critical that your upper arms remain in place as you complete the movement. Lowert the bar behind your head,feeling your tris stretch.
In the bottom position, your elbows should point straight up.smoothly reverse direction until your arms are fully extended.

Tri's Dip- Read above in Chest section but imply a straight form to isolate the tris instead of leaning forward.

Lift: read above in chest section.

Cable Press down(aka cable skull crusher)-Set a flat bench about a foot from the base of a low pulley.ATtach an EZ-bar and set it on the bench,
lie faceup on the bench,feet flat on the floor, and take the EZ-Bar with an overhand, SHoulder-width grip. position your arms so their
perpendicualr to yah body.

Lift: Think of your elbows as hinges: your upper arms remain fixed in place, with the only movement take place at your elbows.
Allow the bar to slowly approach the top of your head,then reverse direction and strongly press the bar to full arm extension.

And that concludes Triceps.

Tommorow I will write up and edit in Shoulders and Biceps..Im leaving work shortly.

Hope you guys find this information useful..Im writting it all myself.