Work Out #2

Here is the second of my three main weight lifting workouts. This one is another upper body routine. Remember, all of my workouts are specific to my goals. I don't necessarily recommend these for anyone unless your goals are similar to mine. Anyway, this next workout is my back and biceps routine. It goes as follows.

1. Wide Grip Pull Ups- 4 sets of 10 reps or till failure *(1)
2. Straight-armed Seated Rows- 4 sets of 10 reps *(2)
3. Bicep Curls- 4 sets of 10 reps or till failure
4. Seated Rows- 4 sets of 10 reps *(3)
5. Reverse Flies- 2 sets of 15 reps
6. Close grip pull ups- 4 sets of 10 reps or till failure *(4)
7. Shrugs- 3 sets of 10 reps
8. Concentrated Curls- 4 sets of 10 reps *(5)

*(1) Wide Grip Pull Ups- If you can do wide grip pull ups (hands placed with palms facing away from you at the ends of a pull up bar where the bar slants down slightly), make sure to warm up. This exercise can put a lot of strain on your shoulders, so if you jump straight into it, you could hurt yourself. I would recommend doing a couple pull ups with your hands at a normal grip. Then move your hands farther out and do another pull up. Continue moving your hands wider and wider and stretch out your shoulders in between until you are at the widest grip. Make sure that when you do pull ups (not just wide grip, but any pull ups), you don't swing your legs to help you get the rep. I see people doing this all the time. You cheat your body when you do this, and risk injury as well.

*(2) Straight-armed Seated Rows- This is an unusual exercise but very beneficial if you want to strengthen and add definition to your back. Basically, get in the position that you would if you were going to do normal rows. You can probably raise to weight 10 to 20 pounds above what you would normally do for rows because without using your arms, you would be amazed at how much strength your back has. What you want to do is start off by rolling your shoulders forward. This will make you look hunched. Your back should be relaxed in his position while you hold the bar/handle to do the seated rows. Then, without bending your elbows or rocking your lower back, pull the cable back. Your arms should stay perfectly straight and your Trapezius should really be the only muscle working. Try and pull your shoulders back and push your chest out as you complete each rep.

*(3) Seated Rows- These are just normal rows. This will work your back and biceps, unlike the Straight-armed Seated Rows which were concentrated only on the back. Once again, make sure not to rock your body as you pull. Something I like to do with this exercise is change the speed at which I contract and relax. Usually I pull the cable back quickly (1 count) and slowly let it back (3 counts). To keep the right pace, just count to one when you pull back, and count to 3 when you let it back.

*(4) Close Grip Pull Ups- I normally do this exercise using the two bars that come out perpendicularly to the main pull up bar. When you grab these bars, your palms are facing each other. If you don't have a pull up bar with these bars sticking out of it, do pull ups with your palms facing you and your hands approximately 6 inches away from each other.

*(5) Concentrated Curls- These are great for finishing your work out. I usually use a cable machine for this exercise. You don't want to use too much weight. These should be smooth and controlled curls. At the top of the curl, try and squeeze your bicep and then slowly release. You should feel quite the burn after 4 sets. I alternate back and forth from arm to arm (10 reps per arm).

I'll be posting the third work out very soon. For now, enjoy these two.