Chest

 

the chest

How to perform the pec deck?

Once installed on the machine, grab the handles or place your elbows on the devices provided for this purpose. The back is laid flat on the backrest and the chest is out. Then, bring the arms in front so that either the hands or the elbows are touching. Then, return to the initial position without resting the weights. The optimal contraction occurs when the arms are forward. Unlike the bench press where, when the weights are in the high position, it is necessary to voluntarily contract to obtain a complete work, with the Pec Deck machine the contraction takes place from the beginning to the end of the movement.

   3 sets of 10 to 15 repetitions2

 

The squat

Shoulder exercises

 

Tshoulder exercises

Shoulder exercises

This polyarticular exercise is intended to strengthen the shoulder muscles .

The shoulder muscles are made up of three main bundles that work in synergy. The shoulder being a complex joint because it is multidirectional, it is essential to master the neck development well in order not to cause injury.

The neck press, for which muscle groups?

This polyarticular movement involves the triceps, upper trapezius and of course the three bundles of deltoids (anterior, middle and posterior) with a predominance of the anterior deltoids.

This exercise, performed with the free bar on a bench without back support, requires a perfect fixity of the bust which is ensured by the sheathing of the abdo-lumbar zone.

In a standing or seated position, it is essential to guarantee good stability of the bust by positioning the feet wide and ensuring good sheathing.

Grab a bar slightly wider than shoulder width and place it at neck level . The elbows are bent and directed towards the ground.

With the head tilted slightly forward, allowing free passage of the bar, push up vertically without fully extending the arms. Then, go down to the level of the upper part of the neck without touching it.

 3 sets of 10 to 15 repetitions.

  

Triceps exercises

Tricep extensions  

The triceps are muscles located on the back of the arm. In the right proportions, they correspond approximately to 2/3 of the total volume of the arm. The triceps extend the elbow. They are heavily used during polyarticular exercises dedicated to the pectorals and shoulders.

The triceps extension for which muscle groups?

When extending the elbow behind the neck, all the triceps muscles are used (vastus medialis, vastus lateralis and long portion).

The elbow-up position stretches the long portion which is therefore put to more use.

How to perform the tricep extension in the neck?

In standing or sitting position, it is essential to fix the bust thanks to a good sheathing of the abdo/lumbar belt.

This exercise can be done with one arm or with both. Working with one arm requires less heavy loads but guarantees equivalent work with both arms.

  Standing with Z or straight bar: 6 pyramid series 15/12/10/8/10/12 repetitions.

 2 sets of 10 to 15 repetitions.

 

biceps workout program

    

Forearm

For the back to be muscular in a harmonious way, it is necessary to modify the angles of attack on the different muscles. This back bodybuilding program mixes vertical, 45°, horizontal work and mono and polyarticular exercises to mobilize these muscle groups.

Here is the ideal back bodybuilding program, planned by our coach, to integrate into your bodybuilding sessions.

Need a coach to develop your back?

How to perform the Zottman curl?

In a standing position, or at the desk, grasp a dumbbell in each hand, supine, palms facing up and contract and flex the elbow to bring the dumbbell towards the shoulder as for a normal curl. Once at the top, rotate the wrist towards the face (internal rotation) to pass into pronation (palms down) and hold the load on the descent. Once down, at the end of the negative phase, do an external rotation to return to supination.

   

The lumbar

For the back to be muscular in a harmonious way, it is necessary to modify the angles of attack on the different muscles. This back bodybuilding program mixes vertical, 45°, horizontal work and mono and polyarticular exercises to mobilize these muscle groups.

Here is the ideal back bodybuilding program, planned by our coach, to integrate into your bodybuilding sessions.

Need a coach to develop your back?

Lumbar exercises: for which muscle groups?

The lumbar muscles are muscles located on each side of the spine that help straighten the back. These are the erector spinae muscles. They also have a protective role for the spine which, thanks to good tonicity, secures the lumbar area, especially during heavy exercises.

The muscles that make up the lower back are also called the erector spinae and quadratus lumborum.

These muscles are very stressed during everyday activities whether professional or sports. Associated with the abdominals, they are the ones involved in sheathing.

In concentric contractions (straightening of the back), eccentric (inclination forward, lateral) or isometric (sheathing), the lumbar muscles guarantee the correct support of the bust in all circumstances.

In these lumbar bodybuilding exercises, the gluteus maximus and hamstrings are also strongly mobilized.

How to perform lumbar exercises?

The strengthening of the lumbar muscles can be carried out with body weight or with loads (bar or dumbbells).

It consists of straightening the bust by performing a concentric contraction of the lumbar muscles.

The lower back is engaged in many frequently practiced bodybuilding exercises such as the squat, rowing or deadlift, but for targeted lower back work, bet on these three exercises.

The lumbar chair

The Lumbar Chair or lumbar extension is a device for machine lumbar exercise, allowing the ankles to be blocked by resting on the thighs.

Place the bust cantilevered, in the void, so that you can freely swing down and return to a horizontal position by the contraction of the lumbar muscles.

In isometric contraction, the extension exercise on the bench consists of maintaining the bust on an oblique line in static effort.

Be careful, do not go up beyond your natural arch, at the risk of putting too much pressure on the lower back. Keep your back in line with your legs.

This exercise consists of placing a bar on the shoulders and then leaning forward, as if to salute.

Stand up, feet hip-width apart, the back is flat and remains perfectly sheathed. Once the bust is close to horizontal, back slightly arched, you return to an upright position.

For a good execution, the knees must be slightly bent and the pelvis should point a little backwards during the tilt.

It is a risky exercise for the back if not mastered and practiced with too heavy loads: be careful not to round your back, or go down too low. Be sure to perform the empty movement perfectly before loading the bars.

Lumbar plank :

In lumbar muscle training without equipment, lumbar sheathing can also be done on the ground with a hip lift exercise.

Lying on your back, legs bent, place your feet flat on the floor. Then, raise the pelvis so that it is aligned between the shoulders and the knees. Hold the posture for 30 to 120 seconds depending on your level and repeat the exercise 4 to 6 times.

Coach's advice :

• The lumbar muscles are the antagonists of the abdominals. For this reason it is essential to keep the balance between these two muscle groups.

• Too many practitioners work their abs excessively and neglect the lumbar area. Very quickly they are confronted with back pain which is generated by this muscular imbalance.

• A well-designed workout program should include as many lower back strengthening exercises as you do for the abdominals, which are key areas of your body for stability and posture.

  

Back training program

For the back to be muscular in a harmonious way, it is necessary to modify the angles of attack on the different muscles. This back bodybuilding program mixes vertical, 45°, horizontal work and mono and polyarticular exercises to mobilize these muscle groups.

Here is the ideal back bodybuilding program, planned by our coach, to integrate into your bodybuilding sessions.

Need a coach to develop your back?

6 exercises for this back program

Vertical tractions or vertical pullings with the high pulley in front or behind the neck in a wide grip: 6 pyramidal series 15/12/10/8/10/12 repetitions.

        OR

• Pull-ups on the horizontal bar in pronation or supination, wide grip or tight grip: 4 sets of 8 to 12 repetitions, adjusting with weight if necessary.

• Deadlifts: 4 sets of 8 to 12 repetitions.

• Horizontal pulls (or horizontal pull) neutral grip medium width: 4 sets of 8 to 12 repetitions.

• Rowing with a bar or with a dumbbell: 4 sets of 8 to 12 repetitions.

• Push down with outstretched arms in pronation medium grip: 4 sets of 15 repetitions.

6 The 4 tips for success

• For these bodybuilding exercises, perform all movements in their maximum amplitude.

• Keep your chest open on each exercise.
• Remember to always be sheathed.
• Maintain the initial angle (back position) throughout the exercise.

Conclusion

For a good back musculature, you must integrate into your back bodybuilding program for the volume of exercises that solicit the back from different angles. Since the back muscles are active over almost 180°, it is essential to work them in multiple postures. It is the angle described by the bust in relation to the load and the position of the hands (pronation / supination) which determines the area worked. For back muscle training, this program complements a shoulder program. Respect the rest times so as not to overtrain your muscles.

 

Exercices abdos

Flat stomach is an obsession and your localized body fat weighs you? Finished the mass training, it's time to switch to the ABS dry strength training program. This gym strength training program is designed for strengthening the abdominal strap.

It contains abdominal strength exercises and body training exercises that can be done in two separate sessions. The goal is to solicit each muscle group concerned. The first session can be devoted to strengthening the Grand Law and the Obliques and the second dedicated to all that concerns the cladding.

Some of the exercises in this ABS weight training program without equipment or almost can be done at home with some equipment or exercises with body weight. There is no fundamental difference for this ABS program men or women, the movements will be the same.

Here is the ideal abdominal strength training program to finally have a concrete abdominal strap.

Séance 1: renforcement musculaire

•         Crunches or leg raises in the axis on an inclined board: 4 sets of 15 repetitions

• Medium pulley rotations or crunches on the ground with rotation: 4 sets of 12 alternating repetitions.
  
• Abdominal wheel: 4 sets of 12 to 15 repetitions

The 4 tips for success :

• Remember to always shorten the part between the sternum and the pubis during crunches. The pelvis should approach the sternum with each repetition. 
• At the beginning place the hands crossed in front of the chest then behind the neck. 
• Keep your chin on your chest so you don't arch your back and injure your spine. 
• During rotations, clearly oppose the shoulder to the knee.

• Plank sheathing facing the ground: 4 sets of 90 seconds.

• Sheathing left and right side: 4 series X 2 of 60 seconds.

• Dorsal sheathing with straight legs: 4 sets of 90 seconds.

4 tips for success

• Keep the body in one line.
• Do not allow the pelvis to sag or the back to round.
• Keep constant tension on the abdo-lumbar area.
• Increase the times over time.

conclusion

For a complete work of the abdominal strap it is necessary to combine the exercises of muscular reinforcement and sheathing. For the Abdominal right as for the Obliques it is the shortening of the pubis / sternum segment which makes it possible to solicit them.

When raising the legs, remember to lift the pelvis well so as not to solicit only the psoas (muscle of the thigh flexor of the hip). Protect the back area by keeping your chin on your chest during sit-ups.

This abs muscle program is quick and will only take you about fifteen minutes. Do no more than 2 complete routines per week to ensure good recovery of the abdominals. Doing abs every day does not promote good strengthening. Like any other muscle the abdominals need rest days.

Don't forget that if your abs are getting stronger through training, it's your balanced diet and a suitable diet that will allow you to see your abs! Losing weight and cutting is a necessary step, do not hesitate to use fat burners if you cannot reach your goal. .