Triceps exercises by Chia Way

Chances are, the very first time you stepped in a gym, you went straight through an arms workout. Guys and girls alike want a killer set of arms because they're one of the most impressive and visible muscle groups on your body. You might want great arms, but you might not be getting the most from your arms training. If you want to boost the size of your arms, one of the most important things you can do is focus on working the triceps muscle. When you have nicely developed triceps, the arms will be much more noticeable since this muscle makes up such a large component 2/3 of the overall arm mass. Do the exercises I recommend below to boost the size of your triceps!

Exercise 1 - Close-Grip Bench Press (4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2014/titanic-triceps-add-serious-size-to-your-arms_05.jpg

Exercise 2 - Skull Crushers (4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2013/crush-it-heavy-skull-crushers-for-titanic-triceps_a.jpg

Exercise 3 - Triceps Dips (4 sets to failure)

http://www.bodybuilding.com/fun/images/2014/tri-sets-for-bigger-triceps-2.jpg

Exercise 4 - Dumbbell Overhead Triceps Extension (4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2013/built-by-science-arms-5.jpg

Exercise 5 - Rope Triceps Press-Down (3 sets of 8-10)

http://www.bodybuilding.com/fun/images/2014/finishing-moves_torching-triceps_graphics-1.jpg

Exercise 6 - Reverse Grip Triceps Pulldown (3 sets of 8-10)

http://www.bodybuilding.com/fun/images/2014/titanic-triceps-add-serious-size-to-your-arms_07.jpg

More Protein Shake Recipes by Michelle:

New Protein Shake Recipes:

Soy Almond Shake:

INGREDIENTS

§  1 scoop protein powder

§  1 cup light soy milk

§  1 tbsp slivered almonds

§  1 tsp sugar-free maple syrup

§  Three drops vanilla extract

§  1 handful ice

§  1 tbsp low-fat Greek yogurt

(optional)

Oatmeal Shake:

INGREDIENTS

§  1 cup dry oatmeal

§  2 scoops vanilla protein

§  1/2 tsp cinnamon

§  1/8 cup sugar-free maple syrup

§  1 tbsp chopped almonds

§  1 1/2 cup water or low-fat milk

Cinnamon Roll Shake:

INGREDIENTS

§  2 scoops vanilla protein

§  1 tbsp sugar-free instant vanillapudding

§  1/4 tsp cinnamon

§  1/4 tsp vanilla extract

§  1/2 tsp butter-flavor extract

§  1 cup water (or low-fat milk)

§  1 handful ice

Double Berry Shake:

INGREDIENTS:

§  2 scoops protein

§  4 large strawberries

§  1 handful blueberries

§  1/2 cup water

§  1 handful ice

§  Sweetener to (optional)

Banana Delight Shake:

INGREDIENTS:

§  1 cup water

§  1/2 banana (frozen)

§  2 scoops protein

§  2 tsp flaxseed oil

Reference: http://www.bodybuilding.com/fun/proteinshakes.htm

Shoulder exercises by Chia Way

Men and women alike want to build an aesthetic set of shoulders. At the end of the day, if you want to build round delts, you need to keep your shoulders healthy and injury-free. Because the shoulder is crucial to so many movements, a shoulder injury is one of the worst you can encounter.

The shoulders are the most widely used muscle in the upper body in my opinion. They function in almost every action that comes your way. The shoulders have almost 360 degrees of rotation, not to mention the fact that a broad, thick set of shoulders looks impressive on stage and even better in the eyes of the ladies.

Want to build a big, round and ball shoulder? Check out the exercises I recommend below!

Exercise 1 - Dumbbell Overhead Press (4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2013/built-by-science-inset-shoulders-4.jpg

 Exercise 2 - Bent-Over Lateral Raise (4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2013/built-by-science-inset-shoulders-5.jpg

Exercise 3 - Upright Barbell Row (4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2014/shoulder-shockers-the-best-3-exercises_04.jpg

Exercise 4 - Side Lateral Raise (4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2014/shoulder-shockers-the-best-3-exercises_02.jpg

Exercise 5 - Bent-Over Reverse Fly (4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2013/define-your-delts-5-must-do-shoulder-exercises_c.jpg

Exercise 6 - Face Pull (5 sets of 10)

http://www.bodybuilding.com/fun/images/2014/heavy-volume-shoulder-workout-image-2.jpg

Exercise 7 - Barbell Shrug (7 sets of 6-8)

http://www.bodybuilding.com/fun/images/2014/build-boulder-shoulders_graphics_dymatize-shrug.jpg

Top 4 exercises for weight loss! – Vanessa Ortiguerra

Here are just ten of the best tips and tricks with losing weight and maintaining it. As well as maintaining a proper diet and eating healthy, it is extremely important to exercise at the same time.

Exercising burns calories and builds muscle, which is essential for increasing your metabolism so that you can burn even more calories and lose more weight.
So put on your favorite workout clothes and choose one of these ten exercises for weight loss and get started on your path to a slimmer, healthier you! 

1.   WALKING
   Walking is an ideal exercise for weight loss: It doesn’t require any equipment, other than a decent pair of walking shoes, and you don’t need a gym membership to do it
   
   It’s a low-impact exercise, which means it won’t blow out your knees or cause other stress injuries that can leave you on the sidelines for weeks or even months
2. SWIMMING
   Swimming is a highly effective exercise for weight loss and toning. It’s one of the lowest-impact exercises out there, and it strengthens, tones
   
   Swimming engages all of the major muscle groups, from your abdominals and back muscles to your arms, legs, hips and glutes. It effectively compliments other exercises, like running and walking, or it can be your sole form of fitness.
   
3. CYCLING
   Bicycling is another low-impact, high-rewards activity for losing weight.
   Cycling can burn anywhere from 372 to over 1,100 calories per hour, depending on your weight, your speed and the terrain you’re biking across.
4. RUNNING
   Running burns about 600 calories per hour, helps build strong bones and connective tissue and gets your heart pumping at a healthy rate to help prevent heart disease, stroke and certain cancers. 

Info from: http://www.mydiet.com/nine-best-exercises-for-weight-loss/

Leg Excercises by Alex

As they say, never miss leg day!

There are a number of leg exercises that you can do in order to improve and strengthen muscle mass in your legs. In addition to conventional exercises, there are numerous fitness machines that are available at all good gyms that are designed to help you achieve your leg muscle goals!

Leg excercises can include the following:

Leg Extension - This exercise involves a workout of the quadriceps. It involves sitting in a conventional seated position and pushing the leg bar, which is connected to a set of weights. You should adjust the weights to suit your ability, don't overdo it!

(Image: http://www.technogym.com/au/products/strength-training-equipment/lower-body-gym-equipment/selection/leg-extension/423)

Calf Raises - As the title suggests, this exercise involves training the calf muscles. These can be done in a seating or standing position, and the intensity can be adjusted by placing a different weight plate on the machine.

(Image: http://en.wikipedia.org/wiki/Calf_raises#mediaviewer/File:SeatedCalfRaiseMachineExercise.JPG)

Leg Curls - This exercise involves training the hamstring muscles. It is performed while lying face down on a bench, by raising a weight with the feet towards the buttocks, training the hamstring muscles.

(Image: http://en.wikipedia.org/wiki/List_of_weight_training_exercises#mediaviewer/File:LyingLegCurlMachineExercise.JPG)

Hope you guys enjoyed this post and are achieving all your fitness goals!

Back exercises by Chia Way

Whether it's beach season or off-season growth time, it seems like every guy in every gym obsesses over chest training. While chest training is certainly a critical part of any program, it's not the end-all, be-all most guys make it out to be.

Back training often passed over because you can't see your back while you train. You can build up great muscle groups at the front of your body because you can see them in the mirror, but consistently training your lats, traps, rhomboids, and rear delts takes a lot more effort.

People who are serious about creating a great physique know that a thick, wide back is going to distinguish them from other competitors, athletes, and lifters. Understanding the anatomy and movement patterns of your body will make your back training more effective and efficient.

The exercises I recommend require strength and basic gym skills, it is better to get weight lifting belt to support and protect your back. 

Exercise 1 - Chin-up (4 sets to failure)

 http://www.bodybuilding.com/fun/images/2013/built-by-science-back-3.jpg  

Exercise 2 - Bent Over Barbell Row (4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2013/5-must-do-back-moves-2.jpg

Exercise 3 - One-Arm Dumbbell Row (4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2014/sexy-back-jessie-hilgenberg-workout-graphic-5.jpg

Exercise 4 - Deadlifts (4 sets of 6-8)

 

http://www.bodybuilding.com/fun/images/2013/kroc-row-workout-deadlift.jpg

Exercise 5 - T-Bar row (4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2013/kroc-row-workout-t-bar-row.jpg

Exercise 6 - Wide-Grip Lat Pulldown (5 sets of 8-10)

http://www.bodybuilding.com/fun/images/2012/fitness-model-back-workout-1.jpg