Free Weightlifting Routines
MUSCLE GAINING SECRETS
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weight lifting routinespost will reveal another chest routine created by professional bodybuilder Silvio Samuel. Finishing fourth in the 2008 Ironman Pro and 1st in the 2007 Europa Super Show, it’s safe to say that getting tips from this bodybuilder would be valuable to any weightlifter. So let me go ahead and give you one of his chest weight lifting routines.
FREE WEIGHTLIFTING PROGRAM: Silvio Samuel’s Chest Routine
Incline Dumbbell Flye:4x8-10
Incline Dumbbell Press:4x10-12
Dips:4x8-10
Wide-Grip Bench Press:5x12
Although it appears to be a simple routine, if you are able to perform each exercise with your best effort and the given reps, you can expect to see great results to your pectorals. By combing this routine to any of my free weightlifting programs, you’ll be ahead of the game. For each exercise, Silvio gives a simple tip that can make a difference between obtaining good or poor results.
For the incline dumbbell flye, make sure you’re positioned properly on the bench. Have your body in the middle of the bench and make sure your entire head stays firm on the bench. Start with a light weight to warm up the chest and only use weight that you can handle. Just because I say that you work hard doesn’t mean you should use a weight that you can’t handle. Not only will it cause you to use poor form but it will cause injuries something that you should understand in all my free weightlifting routines.
For the incline dumbbell press, warm up as well with this exercise so you can make sure you have the right form. Bring the weight down towards the outside of the chest. You want to get the weight to chest level however, you don’t want your elbows to go below 90 degrees. By bringing the dumbbells out wider, you’ll be able to accomplish that. Remember that for all other free weightlifting programs that you might use.
For the dips, there isn’t much to say. Make sure to learn forward to put more emphasis on the chest. Remember the dips target the triceps but can also target the middle of the chest. If you stay upright the triceps absorb the stress. Many don’t know this so use this form for all other weight lifting routines.
For the bench press, because it’s the last exercise, you want to make sure you work the muscle to failure. Grip the bar at around the outer ¼. The wider grip makes it work the chest harder and makes the muscle build better. Also, do the exercise slowly so you can squeeze all the benefits you can out of it. This should be done for every time you use the bench press in any of my free weightlifting programs. The slower, the better.
If you have any questions or comments about any free weightlifting routines topic, please email me and I’ll try to answer as soon as possible. Don’t be afraid to ask for help, I’m confident that I can answer any of your questions. It doesn’t matter what topic you are having trouble with, I’ll do my best to get you on the right path. Otherwise, you can find more helpful weightlifting tips and rules from the links on the sidebar. The link below will help you obtain more information about good chest weight lifting routines to build mass.
MUSCLE GAINING SECRETS
© 2008 copyright http://fitnessweightlifting.blogspot.com/ for weight lifting routines
Free Weightlifting Routines
GO HERE
The nextweight lifting routinespost will reveal another chest routine created by professional bodybuilder Silvio Samuel. Finishing fourth in the 2008 Ironman Pro and 1st in the 2007 Europa Super Show, it’s safe to say that getting tips from this bodybuilder would be valuable to any weightlifter. So let me go ahead and give you one of his chest weight lifting routines.
FREE WEIGHTLIFTING PROGRAM: Silvio Samuel’s Chest Routine
Incline Dumbbell Flye:4x8-10
Incline Dumbbell Press:4x10-12
Dips:4x8-10
Wide-Grip Bench Press:5x12
Although it appears to be a simple routine, if you are able to perform each exercise with your best effort and the given reps, you can expect to see great results to your pectorals. By combing this routine to any of my free weightlifting programs, you’ll be ahead of the game. For each exercise, Silvio gives a simple tip that can make a difference between obtaining good or poor results.
For the incline dumbbell flye, make sure you’re positioned properly on the bench. Have your body in the middle of the bench and make sure your entire head stays firm on the bench. Start with a light weight to warm up the chest and only use weight that you can handle. Just because I say that you work hard doesn’t mean you should use a weight that you can’t handle. Not only will it cause you to use poor form but it will cause injuries something that you should understand in all my free weightlifting routines.
For the incline dumbbell press, warm up as well with this exercise so you can make sure you have the right form. Bring the weight down towards the outside of the chest. You want to get the weight to chest level however, you don’t want your elbows to go below 90 degrees. By bringing the dumbbells out wider, you’ll be able to accomplish that. Remember that for all other free weightlifting programs that you might use.
For the dips, there isn’t much to say. Make sure to learn forward to put more emphasis on the chest. Remember the dips target the triceps but can also target the middle of the chest. If you stay upright the triceps absorb the stress. Many don’t know this so use this form for all other weight lifting routines.
For the bench press, because it’s the last exercise, you want to make sure you work the muscle to failure. Grip the bar at around the outer ¼. The wider grip makes it work the chest harder and makes the muscle build better. Also, do the exercise slowly so you can squeeze all the benefits you can out of it. This should be done for every time you use the bench press in any of my free weightlifting programs. The slower, the better.
If you have any questions or comments about any free weightlifting routines topic, please email me and I’ll try to answer as soon as possible. Don’t be afraid to ask for help, I’m confident that I can answer any of your questions. It doesn’t matter what topic you are having trouble with, I’ll do my best to get you on the right path. Otherwise, you can find more helpful weightlifting tips and rules from the links on the sidebar. The link below will help you obtain more information about good chest weight lifting routines to build mass.
MUSCLE GAINING SECRETS
© 2008 copyright http://fitnessweightlifting.blogspot.com/ for weight lifting routines