Noe Garcia

Wensdays are Delts and Back continued from Arms and Chest today I share my Delt and Back workout, again not really for beginners

Shoulders
Front Dumbell Raises 10 reps
+
Dumbbell Lateral Raise 10 reps
(superset)

Dumbbell Lying Rear Lateral Raise 4 sets of 10

Arnold Press 4 sets of 10

Dumbbell Seated Shoulder Press 4 sets of 10

Shoulder Shrugs 4 sets of 20

Back
Lat Pull Downs 4 sets of 10

Cable Rows 4 sets of 10

Pull Ups Regular Grip 4 sets of 10

Pull Ups Wide Grip 4 sets of 10

image source:http://irvingiaweightlosspills.com/blog/446

This is a pretty nice little ab workout that I got from an android app mentioned in a previous post this workout consists of 10 exercises and only 30 seconds per exercise so it only takes 5 minutes to complete. Check out the app on android market place for videos of how to perform the exercise.

Basic Crunch
(Target: Upper Abs)
-Both Hands behind head
-Keep lower back on floor
-lift shoulders off floor and engage your core

Right Oblique Crunch
(Target:Right Obliques)
-Right Hand behind head
-Left hand on right obliques
-lift right shoulder off floor
-Bring right elbow towards left knee

Left Oblique Crunch
(Target: Left Obliques)
-Left hand behind head
-Right hand on left obliques
-Lift left shoulder off floor
-Bring left elbow towards right knee

Bicycle Crunch
(Target: Abs and Obliques)
-Both hands behind head
-Move legs in bicycle motion
-Lift right shoulder off floor towards left knee
-Repeat on other side and alternate

Reverse Crunch
(Target: Lower Abs)
-Both hands behind head
-Lift shoulders off floor into crunch and hold
-With legs bent, pull knees in towards head
-Movement should be minimal, only a few inches

Long Arm Crunch
(Target: upper abs)
Lie flat on floor with arms strait above head
-Keep arms against ears
-Lift shoulders off floor

Crossover Crunch
(Target: Abs and obliques
-Both hands behind head
-Lift right shoulder off floor and lift left leg off floor
-Bring right elbow to left nee
-Repeat on other side and alternate


Half Curl
(Target: Upper Abs)
-Both hands on thighs
-Lift shoulders off floor, reaching hands up towards knees

Vertical Leg Crunch
(Target Upper and Lower Abs)
-Both hands behind head
-Legs strait up in the air
-Lift shoulders off floor, reaching chest towards feet

Plank
(Target Abs and Bank)
-Lie face down
-Push up off floor into elbows and toes
-Hold position, keeping back flat throughout exercise

Introducing Random Music Video of the week today features

Ice Cube - It was a good day



Today I didn't even have to use my AK, I gotta say today was a good day

5 of the best fitness apps on Android Market and their free! Just visit your android market in the health and fitness category.

1. Calorie Counter by FatSecret
Cool app that keeps track of your food intake and also how much you burn during your workouts, it also allows you to record your fitness progress

2.Push Ups by Rittr Labs
This app allows you to increase the number of pushups you could do continuously and allows you to track your goals.

3. Daily Ab Workout FREE by Daniel Miller
Quick 5 min ab workout that guides you through all 10 excersizes with videos, descriptions, and voice guidance

4. Cardio Trainer by WorkSmart Labs Inc.
Awesome Cardio Training App has tons of features that allow you to track your goals, share your progress on facebook, set your workout schedule and ALOT more.

5. Instant Heart Rate
When they say Instant they mean Instant, comes in handy when you don't want to go buy a heart rate monitor.

Continued from Intermediate Arm workout this workout focuses on the chest like the arm workout this workout isn't really for beginners

5-10 mins to stretch

Bench Press - 4 sets of 10

Incline Press- 4 sets of 10

Decline Press - 4 sets of 10

Dumbbell Press - 4 sets of 10

Dumbbell Incline Press - 4 sets of 10

Bench Cable Flys - 4 sets of 10

Cable Cross Over - 4 sets of 10

Push Ups - 3 sets of 25

That's it, this is the one I do its not too bad and only takes about an hour to complete. As always protein shakes help with soreness and recovery.


Resources
examples on how to perform these exercises

Born from the creative vision of filmmaker Zack Snyder (Watchmen, 300) this epic action fantasy launches from the vivid imagination of a young women whose dream world provides the ultimate escape from her darker reality. Locked away against her will, Babydoll (Emily Browning) Has not lost her will to survive. Determined to fight for her freedom, she urges four fellow captives - reluctant Sweet Pea (Abbie Cornish), outspoken Rocket (Jena Malone), street-smart, Blondie (Vanessa Hudgens)and fiercely loyal Amber (Jamie Chung) - to band together and try to escape their terrible fate at the hands of their captors.




This is a 100% guy movie with a smoking hot cast of bad ass chicks blowing stuff up and kicking ass.

Emily Browning

Plays Baby Doll shes also in Sleeping Beauty, The Uninvited, Stranded

Vanessa Hudgens

Plays Blondie shes also in Beastly, Band slam, High School Musical

Abbie Cornish

Abbie Cornish plays Sweet Pea she's also in Limitless, Stop-Loss, Candy

Jena Malone

Jena Malone plays Rocket she's also in Five Star Day, The Soloist, The Messenger

Jamie Chung

Jamie Chung plays Amber she's also in The Hangover II, Grown Ups, Sorority Row

Carla Gugino

Carla Gugino plays Madam Gorski she's also in Mr Poppers Penguins, Faster, Watchmen

This is a great arm workout that I use personally, takes about an hour to an hour and a half to complete. Difficulty level is intermediate to advanced this workout is not really for beginners.

5-10 minutes to stretch

Start with Biceps

Alternating Dumbbell Curls-4 sets of 10

Curl Bar Curls-4 sets of 10

Hammer Curls-4 sets of 10

Reverse Curls-4 sets of 10

Incline Dumbbell Curls-4 sets of 10
(sit on a inclined bench and curl)

Cable Curls-4 sets of 10
drop the cable to the bottom, clip in a curl bar and pump out your sets

21's-4 sets of 10
1 set includes 3 sets of 7 reps
7 from bottom to waist high
7 from waist to top
7 from bottom to top


Triceps

Tricep Pull Down Rope Attachment 4 sets 10

Cable Rope Overhead Triceps Extension 4 sets of 10

Tricep Dumbell Kickback 4 sets of 10


Seated Tricep Press 4 sets of 10

1 arm tricep extension-2 sets of 10

1 arm inverted tricep extension-2 sets of 10

Bench Tricep dips-2 sets of 25http://www.blogger.com/img/blank.gif


5 min stretching to end the workout
A good Protein Shake will help with the soreness your going to have the day after.



Resources:
you could find out how to perform the exercises here