Bodybuilding UK & Ireland - Training

 

 The Boys

 The Founder

Chest & Biceps:

3 x Flat bench

3 x Incline dumbell press

3 x pec deck

3 x chest press machine

3 x bicep barbell curls

3 x bicep dumbell curls

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Back & Triceps:

3 x pull downs

3 x cable rows

3 x dumbell upright rows

3 x deadlifts

3 x tricep pull downs

3 x close grip tricep flat bech press

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Legs:

3 x barbell squats

3 x Leg press

3 x extensions

3 x curls

6 x calve raises (standing & seated)

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Shoulders:

3 x Smith machine front of neck pressing

3 x dumbell press

3 x rear delts dumbells

3 x side delts dumbells

3 x front delts dumbells

3 x dumbell shrugs

 

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ABDOMINALS The abdominal muscles are the rectus abdominis, which flexes the trunk of the body towards the pelvis. Under the rectus abdominis is the transverse abdominis which keep in the internal organs, the external oblique muscle fibers stretch diagonally over either side of the trunk of the body, and help the rectus abdominis in turning the body trunk when assisting each other, or turn the trunk sideways and rotating to the opposite side when working on it's own. The internal oblique muscle fibers oppose the external obliques, other than helping the rectus abdominis with trunk flexion; they are side flexors and rotate the trunk to the same side. Abdominal curls are best done from about 15 degrees of hyperextension, using an incline bench or stability (swiss) ball, also try different twists and medicine ball throws.