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Extreme Workout Plan Extreme Workout Plan
by Keila Chaliotis, Staff Writer Here is a very tough but effective workout routine for those of you men who are really into going... Extreme Workout Plan

by Keila Chaliotis, Staff Writer

Here is a very tough but effective workout routine for those of you men who are really into going hard with their body’s fitness routines. If you were already into these  workouts which are very unique, then you are going to love this mixture of them that I have created for you. Especially if you are a bodybuilder, they are going to intrigue you. I only ask that you make sure to warm-up and stretch good before placing them into practice, because no matter how strong and alike with the Incredible Hulk you me appear to be, you should always workout with precaution!

Overhead Squat

An overhead squat is an exercise that implements on your functional strength, flexibility, core, and shoulder stability. With so much going on, the overhead squat elicits a hormonal response that builds muscle and burns much fat.

Here is how it works:

the good morning

The Good Morning is an extreme lift that workout out your legs and back. It should not be attempted by beginners.

Take hold of a relatively light olympic barbell in a power rack with a very wide, overhand grip, which is known also as, the snatch grip. Place your feet shoulder-width apart, your back flat, and your chest out. Push-press the bar overhead so that you are in standing position, arms fully extended, and shoulder blades squeezed together. It is important for the bar to be placed slightly behind your head, and not directly over or in front of it.

Holding this bar position, slowly squat down as if you were sitting on a stool, keeping your chest out, until your thighs are found to be parallel with the floor. Once in the down position, push through your heels to stand back up to the starting position.

Biceps Ladder

Besides the amazing pump you will get, the ladder has a host of many other benefits. The biceps ladder is a really good mass builder.

First of all, it allows you to go heavier than you could with the normal standard curls, through which you use your own body weight. Second, you are focusing on the negative of each rep, which will further stimulate your growth, and finally, the ladder aspect of the lift works like a dropset, boosting your total number of reps to maximize blood flow to the biceps. With just one trip up the ladder your biceps will be screaming out for help!

Here is how it works:

Position a bar in a power rack just above your arm’s length from the ground. Hold the bar with a shoulder-width, underhand grip with your body hanging underneath it just above the ground, in a straight line from your head to toe.

Start with your arms fully extended, curl yourself up as high as possible as you can, bringing your forehead to the bar. Try doing as many reps as you can, then raise the bar one setting and repeat. Continue to raise the bar after every set until you can’t perform any more reps.

Seated Reverse Grip Overhead Triceps Extension

The long head of your triceps is a muscle that tends to get neglected, and it is primarily because it responds best to heavy loads and overhead movements, which people often leave out of their arm routines. It is why the seated overhead extension is the go-to move for building up on the long head. Sounds very complicated doesn’t it? But it really is simpler than what the name makes it out to be.

Here is how it works:

Sit on a low-back seat or bench and hold an EZ-curl bar overhead with your arms extended and an underhand grip, with your palms and forearms facing behind you, inside shoulder width. Maintaining your upper arms in place and your elbows in tight, bend your arms to slowly lower the bar until your elbows reach the 90 degrees of flexion. Once at the top, contract your triceps to extend your elbows to full lockout.

Seated Rotation

Your life and sports happen in the transverse plane, just like when you put on your seatbelt or swing a bat. And this the way in which you need to train in the gym. You only need to add in some side-to-side rotation to do everything better.

Here is how it works:

Sitting down on the ground, hold a weight or medicine ball with both hands in front of you, elbows slightly bent. Start with your knees bent 90 degrees and keeping your feet on the ground , unless you are an advanced trainee, then you can raise your feet off the floor.

Begin to rotate the weight from one hip to the other in a continuous side-to-side motion, following the weight with your eyes and allowing your shoulders to rotate. Try to keep your legs from swaying side to side during the movement. This will not just be difficult in terms of coordination, but it will also give your stabilizing muscles a great deal of extra work.

And for the last, but not least, this is my favorite exercise:

The Good Morning

The good mornings are a really effective exercise that majority of people have no clue of its existence or barely do. They aim for the larger posterior chain muscles like the glutes, hamstrings, and paraspinals, which help you better your strength in lifts like the deadlift and squat, as well as lower your risk of lower-back injuries.

Here is how it works:

Standing with feet hip- to shoulder-width apart, hold a relatively light barbell across your upper traps. Maintaining your back flat and knees slightly bent , slowly bend your hips back to lower your torso toward the ground. Once your torso reaches a parallel position with the ground, reverse the motion to return to the standing position.

There you have it! Five great exercise that you can benefit from a lot, rotate and place into practice in the order you would like best.