My Biceps Exercise videos

I am currently in the process of making exercise videos. I am filming how to do all the different exercises to workout all main muscles. With the video I also give an overview of the exercise, steps how to do it correctly, helpful hints and tips and also some warnings. It's still a work in progress, but I decided to post a few so that I could get some feedback on them.

Here is a link where I do concentration curls for biceps. There are also other videos for biceps, like the video of me doing Standing dumbbell Curls. And then also my favorite exercise, Hammer Curls, which hits your forearms pretty hard too.

There are also some other exercise videos if you want to have a look.

Would appreciate all feedback. Thanks a lot.

How to Barbell Bench Press 100 kg (Chest Muscles)

This exercise video is of my friend Os (means Ox in Afrikaans language), and Konstant training in the backyard. They are also following the same workout program that they got from Hello Six Pack Abs. Os is barbell bench pressing 100 kg in this video clip. He just started to workout a few weeks ago, but is naturally strong so he is already using the big weights.

To barbell bench press is one of the favorite chest exercises for bodybuilders. Chest muscles are one of the great show muscles that girls go crazy for. It's also a pretty easy exercise to do, but like all exercises the important thing is to do bench pressing with the correct form.

Chest muscles are also one of the muscles that develops the fastest, so get going and start working those pecs.

This is almost the end of week 5 of my body transformation so I will post pictures again next week. I gained another half a kg and can really see how the working out is working for me.

Keep training!

Full Workout Routines and Advice for Bodybuilding

Workout routines and workout splits are quite the science these days, but what is right for some isn't always right for you. People have different amounts of times/days that they can train, different kinds of gyms or equipment or different goals or motivations. Here is a layout of a bunch of workout routines and splits that have been proved to work well for beginners and pros alike. At this stage I use the first one, very basic. Choose the right one for you and stick with it until you don't get good gains anymore, before you try something else. Alternatively, if you want to invest in a complete muscle building program that has been proven to get you big fast, definately check out Vince DelMonte's No-Nonsense Muscle Building Program. You are getting you money back if it doesn't help you to get really big fast. You can also Read a Full Review of No-Nonsense Muscle Building and decide if it is right for you.

A simple 3 day routine. Each bodypart once per week. Each exercise 2-4 sets, reps 5-8.

Back/Bis

Deadlifts
A Row
Chins or Pulldows
Bicep Curl

Chest/Tris

Bench
DB or Inc Bench
Chest Dips
Triceps Isolation

Legs/Shoulders

Squat
GHR (Glute Ham Raise)
Military Press
Calf Work


A rotation that hits each bodypart once every 4-5 days.

1.
Squat 2-3 x 5, 1 x 10
Ham Work 3 x 8
BB Row 4 x 6
Bicep Iso 2 x 10

2.
Bench Press 3 x 5
Dips 3 x 8
Side Laterals 3 x 10
Tricep Iso 2 x 10

3.
Deadlift 3 x 5
Leg Press 2 x 10 or 1 x 20
Pullups 20-40 reps
Bicep Iso 2 x 10

4.
DB or Incline Bench 3 x 5
Flyes 3 x 8-12
OH Press 3 x 6-8
Tricep Iso 2 x 10

Workout on Mon/Wed/Fri/Mon and alternate workouts 1/2/3/4 etc...

Another rotation that hits each bodypart once every 4-5 days but using a little more volume.

1.
Squats 3 x 5, 1 x 10
Ham Work 3 x 8-10
Pullups 20-40 reps
BB Rows 4 x 6
Curls 2 x 10

2.
DB or Incline Bench 2 x 5, 2 x 8
Dips 2 x 8
DB OH Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10

3.
Deadlifts 2-3 x 5
Leg Press 2 x 10 or 1 x 20
Chins 20-40 reps
DB Rows 3 x 8
Curls 2 x 10

4.
Bench Press 2 x 5, 2 x 8
DB Flyes 2 x 8-12
Military Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10

Workout on Mon/Wed/Fri/Mon and alternate workouts 1/2/3/4 etc...



A favorite of mine that hits each bodypart twice per week.

Day 1

4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps

Day 2

4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps

Day 3

4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps

Day 4

4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps

Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off


A simple 4 day upper/lower.

Mon.

Squat 2-3 x 5
Ham Work 3 x 10
Calves 3 x 15
Abs 2 x 10

Wed.

Bench Press 3 x 5
BB or DB Row 3 x 6, 1 x 15
OH Press 3 x 8
Arms -Tri/Bi - each 3 x 8-10

Fri.

Deadlift Variant 2-3 x 5
Leg Press 2 x 10 or 1 x 20
Calves 3 x 15
Abs 2 x 10

Sun.

Incline bench 3 x 10-15
Pullups 20-40 reps
Dips 2 x 8-12
Lateral Raise 3 x 8-10



A couple of examples of 2 day per week training.

Each bodypart 1x a week.

Chest, Shoulders, Triceps.

Bench or Dips
Incline Bench (optional)
OH Press
Side Laterals
Tricep Isolation

Legs, Back, Biceps.

Squat or Deadlifts
Leg Press (optional)
Pullups
Rowing Lift
Bicep Curl

Hitting each major bodypart 2x per week.

Workout 1.

Squats
BB or DB Row
Bench
Incline Bench
Bicep Curl

Workout 2.

Deadlifts
Pullups
Dips
OH Press
Tricep Isolation


A 10 day strength/hypertrophy rotation.

Day 1: Heavy Upper
Day 2:
Day 3: Heavy Lower
Day 4:
Day 5: Chest, Shoulders, Triceps
Day 6: Back, Biceps
Day 7:
Day 8: Legs
Day 9:
Day 10:
Repeat, or Repeat on Day 10

Day 1 - Heavy Upper.

Bench 3 x 3 or 3 x 5 or work up to a 1RM
Row 3 x 5
OH Press 3 x 5

Day 3 - Heavy Lower.

Squats 3 x 3 or 3 x 5 or work up to a 1RM
GHR 3 x 5
Calves 3 x 6

Days 5-8 All exercises are 2-4 sets of 8-15 reps.

Day 5 - Chest, Shoulders, Triceps.

Bench or Dips
DB Flyes
Side Lateral Raises
Front Lateral Raises
Tricep Isolation

Day 6 - Back, Biceps.

Wide Grip Chins
Rows
Pulldowns
Shrugs
Curls

Day 8 - Legs.

Squat Variant
GHR
Leg Press
Ham Work
Calf Work

NOTE: The above routine can also be condensed into the 7 day week for those that can tolerate the workload. Monday and Tuesday would be heavy upper and heavy lower, Wednesday would be off followed by the higher rep work on Thursday, Friday and Saturday. Sunday off and repeat. This is based on the training style of Layne Norton. Before you try this however be sure that you can tolerate training 5 days per week, this would be suited to more advanced lifters.


Routine Summary.

The routines above are not set in stone, you may like to adjust sets and/or reps to suit you but they serve as a basic template. (from original thread on Bodybuilding.com)

A routine to get you big and strong doesn't need to be filled with loads of "stuff" just heavy work on the important lifts at a frequency that you personally can recover from. If you decide to put together your own program remember to keep it

Simple
Basic
Focus on big lifts
Strength Progression

Add to this a decent diet, and you'll make good progress.


How to deload.

A "deload" is a period of time typically a week where either less intensity, volume and/or frequency, or a combination of all three is used to allow accumulated fatigue to dissipitate. A deload is usually recommended every 4-6 weeks (approx). An example would be to train just once or twice during that week using less intensity and/or volume than usual. You're usually stronger coming back off a deload and often this is when PR's are set. It's an invaluable tool in our box of tricks.

If you want to invest in a total muscle building program to get big fast, you should definately check out Vince DelMonte's No-Nonsense Muscle Building Program. It has everything you need to get started and it has been proven over and over to work. All the best with your training and in reaching your goals.

Articles you may also like:

1. Before Photos and Week 1 of my Body Transformation

2. Photos and Progress report after Week 3 of my Body Transformation

3. Best Exercises for Chest Muscles

What are the Best Exercises for the Chest Muscles?

Day 1 is my chest workout day, but what are the best exercises for a complete chest workout? Should you only do heavy bench pressing to get strong pecs?
It's better to get some variety into your chest workout to train all the various areas of your pectoral muscles. Here are some of my favorite chest exercises.

1. Seated Chest Presses
This works in a similar way as the lying down bench press, but using this machine you are seated. You use similar movements as the bench press, but because it is a machine your movements are stabilized and the weights are not bobbing around, meaning that you get a more focused workout for your pectoral muscles. A very easy chest exercise, you grip the handles and just push it forward in controlled motion. Do not lock elbows at end of extension. Do 3 sets of 10-12 reps.

2. Cable Crossovers (High cables or low Cables)
Stand with your one foot forward for balance, grip the upper cable handles tightly and push forward and down bringing your hands to each other, slowly releasing it back again in a controlled movement. This chest exercise focuses a lot of energy to your chest muscles and done correctly is one of the best exercises for your chest. High cable is better for lower chest muscles and low cable is good for inner chest muscles. Repeat in 3 sets of 10-12 reps.

3. Incline or Decline Flyes
This exercise is very good for the upper part of the chest muscles. Adjust the bench to about a 45 degrees angle. Lie on your back and hold two dumbbells at your sides with your elbows bent at about 90 degrees. (for decline just lie with your head closer to the floor. Now arc the weights upward bringing the weights close to each other (about 6 in.), holding your elbows locked at 90 degrees, slowly lowering them again and repeat. Do 3 sets of 10-12 reps.

4. Bench Press Wide Grip
Extend your grip a bit doing this chest muscle exercise. Pushing the barbell upward while lying down on a flat bench with the hands in a wide grip is a very good exercise for the lower chest muscles. The all time favorite chest muscle exercise for most bodybuilders.

5. Bench Press Close Grip
The same exercise as above, but do it with your hands closer together to get more focus on your inner chest muscles and triceps. Very good chest exercise for some power sets.

6. Dips
Doing dips with our elbows out puts more emphasis on lower pectorals and dips with elbows tucked in puts more focus on the inner chest muscles.

There are others, but these are some of the best chest exercises. Try and do about 3-4 of them each chest workout. Each exercise should be done in 3 sets of about 8-12 reps each. Rest in between your sets for about 30 seconds to 2 mins, but not more than that. If you do a good heavy chest workout, make sure and rest them for about 5 days, so they get plenty of time to rest and grow.

If you want more chest exercises and complete chest workouts with videos how to do them and precise instructions to get perfect chest muscles I can recommend that you invest in a muscle building guide that works like top selling No-Nonsense Muscle Building of Vince DelMonte or you can quickly read a full review of No-Nonsense Muscle Building Program to see if it is for you.

Check out Vince Delmonte's
No-Nonsense Muscle Building here