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6 Traps: Dumbbell shrugs Grab two heavy
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shoulders (when elbows are together) are directly under the axis of the overhead cams Fasten the seatbelt (if your machine has one) and place your forearms behind and rmly against the arm pads Some machines have handles instead of arm pads, in which case simply reach out and take hold of the handles Slowly, in four seconds, push with your forearms and try to touch your elbows (or the handles) together in front of your chest Pause for two seconds in this position and then slowly, in four seconds, return the handles to the starting position Repeat for the required number of repetitions
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dumbbells and straighten your back so that the weights are in front of your thighs Slowly contract your traps so that your shoulders begin to ascend toward your ears When the weights have been raised as high
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CHAPTER 11 SPECIALIZATION: LEGS
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9 Triceps: Dumbbell kickbacks Grab hold of
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a light dumbbell with your right hand and bend forward from the waist, supporting yourself with your free hand Slowly contract the triceps muscle in your right arm, which will result in the forearm extending beyond the midline of your body Hold this fully contracted position for a two-count, and then lower the dumbbell slowly back to the starting position just in front of your hip Repeat for your ISR; then immediately reduce the resistance by 10 percent and perform a second set for the same arm On completion, repeat this two-phase process with your left arm
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Pec deck Start position
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10 Biceps: Sustained (Max Contraction)
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chin-ups Grasp the chin-up bar with a
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palms-up grip Slowly begin to contract the muscles in your arms, and try to touch the bar to your lower chest when you have reached the apex of your ascent Hold this contracted position for a two-count, and then lower yourself slowly (four seconds) back to the starting position Repeat this procedure until at least eight repetitions have been completed Rest for perhaps one to two minutes, and then repeat for another eight-to-twelve repetitions
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11 Abdominals: Crunches Lie faceup on the
oor with your hands behind your head Keep your chin on your chest throughout the movement Lift your feet up on top of a bench, with your feet together and
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your knees facing left and right From this
PART 3 SPECIALIZATION AND REFINEMENT
starting position, slowly curl your trunk upward toward a sitting position Once you have ascended to a fully contracted position, hold the position for a two-count, and then lower yourself slowly back to the starting position Repeat for your ISR All of the exercises listed place a constant stress, or tension, on the target muscle groups from beginning to end of each individual set They are the most productive exercises possible for these muscle groups, owing to their extremely high intensity threshold Your workouts should be structured so as to allow for adequate recovery to take
place in between workouts As you develop, you ll nd that the forty-eight hours we discussed earlier won t be suf cient recovery Particularly with leg training, you might require anywhere from four days to two weeks Unfortunately, there is no standard prescription for rest The time needed varies from person to person and depends upon the amount of energy output and recovery ability If you follow this routine exactly as described, you will be amazed at how quickly your legs will grow bigger and stronger Train hard, get adequate rest, eat a well-balanced diet, and get ready to grow!
CHAPTER 11 SPECIALIZATION: LEGS
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Specialization: Arms
aspiring and competitive bodybuilder The arms also are without question the most enjoyable bodypart to train because they have a high pain threshold and are easy to pump up to fantastic proportions, an important psychological spur in training As fun as the arms are to train, the old bromide about too much of a good thing is particularly apt when one is caught up in the seemingly omnipresent pump-a-mania mentality that most gym owners and not a few bodybuilding magazines tend to promote It is easy to overtrain your arms or any other bodypart and cause them to actually regress in size and strength
t s not surprising that bulging biceps and massive triceps, replete with clearly delineated veins of garden hose dimensions, are coveted by both the
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