For the ultimate killer core 6-pack... perform at least 6 of the exercises as seen in the chart/day.
For best results... exercise abs: 15-25r x 3 sets/day to develop improve tone and 6-pack abs in 30 days. For the ultimate ab workout... work up to 25-50r x 3sets/day... at least 6 of the exercises as seen below.
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Chart by gainmuscles.simplesite
Build a strong and powerful chest. Look for chest building exercise routines in our photo albums at: https://www.facebook.com/pg/mirrorathlete/photos/?tab=albums
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Photo by scoop.it
You asked for a push and pull concept chart to build upper body mass... here it is.
Refer to the muscle anatomy chart and match it with the exercises you need to build the upper muscle groups.
Focus on push and pull exercises on separate days for best results. Legs can be done on separate days as well: 3-4 sets each at 8-10 reps.
1st Chart by gymguider
2nd Chart by feedmemorenutrition
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September 22 at 5:19 PM ·
Some of the best full body workouts are experienced using TXR straps. They can be used indoor/outdoors and easily packed for use while on vacation.
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Image by fitnessworkoutsgym
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September 22 at 10:45 AM ·
You want a 6-pack. Here are the best ab workouts to use on legs day.
For a killer ab workout and results... perform each exercise as directed. Each exercise: 15-25r x 3 sets to develop 6-pack abs in 30 days. For the ultimate ab workout... double the duty.
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Chart by yeahweworkout
Shake it up this week - don't get stuck doing the same thing weekly and stalling out at your strength and endurance goals -
Use the reverse pyramid technique for weight lifting and jog/run. Warm up well. Lift heavy and less reps to start. Then, Increase Reps and decrease weight.
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1st Image by gymguider,
2nd image by iwannaburnfat
3d image by trimdowntightenup
Exercises to tone and build the body you need and want now!
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photo by forskolin.onlined
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Yesterday at 9:20 AM ·
If you want to build the glutes only and not quads, the exercises in the chart will isolate those muscle groups.
Focus on achieving 3-4 sets at 10-12 reps per glute exercises on legs day.
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Chart by findinguphoria
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October 9 at 8:46 AM ·
These are the best shoulder exercises.
We recommend: On legs day also perform the shoulder exercises as seen in the chart. When performing each exercise - 2 x week / 3 sets @ 10-12 reps/each. Within 30 days you'll see the delts and upper traps begin to rapidly take form. Add more weights per set as you continue to hulk up.
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Chart by gymguider
Grow the V-Back. To emphasis upper back development, be sure to apply the right "Pull" exercises to achieve the goal.
Back exercises should be performed 2 x wk at 2-3 sets/8-12 reps for optimum strength and V-cut development.
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Chart by GymGuider
"CrossFit is a training program that builds strength and conditioning through extremely varied and challenging workouts. Each day the workout will test a different part of your functional strength or conditioning, not specializing in one particular thing, but rather with the goal of building a body that’s capable of practically anything and everything."
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Image by: CrossFit
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October 7 at 12:58 PM ·
You wanted a body weight push day, here it is. Perform recommended reps and 3-4 sets each on push day.
Chart by the training manual
Build a huge powerful back using 4 resistive weight lifting exercises Arnold used during his competitive bodybuilding years. These exercises worked for him, they'll work for you.
Include these exercises on back day 2 x week /3-4 sets at 8-10 reps each [heavy enough to squeeze out at least 6reps/set - rest 90 seconds between sets].
chart by musclemorph
You want monster legs now you have the exercises to achieve the goal.
Perform 3-4 sets of each exercise on leg day. Focus on good form with as much weight as you can handle at 8-12 reps each. Increase weight weekly in 5 lb. increments until you achieve the muscle mass desired.
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Chart by gymguider
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October 25 at 5:39 AM ·
Grow and build the triceps and forearms by including barbell triceps extension exercises on arm day.
Maximize Bulk Strength and Grow Big Triceps using barbell extensions at least 2 x week. 6-8 reps per set. Aim to achieve 3-4 sets on arms day.
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Image by freefitnessguru
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October 23 at 10:03 AM ·
Maximize Bulk Strength within obliques, abdominal and triceps by using the dumbbell pull over as seen in the chart. Complete 3-4 sets and 6-8 reps each, 2 x week.
#agelessmirrorathlete #mirrorathlete #marcwoodard #strength #exercise #triceps #tricepexercise #anabolic #muscle Ageless MirrorAthlete www.mirrorathlete.com
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Image by Piotrowicz
Find the squat exercise routines you need now. Build the legs you need and want now.
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Image by vegetarianbodybuilding
Use the exercises as seen in the chart on legs day for the ultimate quads and hamstring workout.
To build bulk strength, 3-4 sets x 6-8 reps for each exercise. Lift as heavy and controlled as possible to stay within the rep range.... Perform these leg exercises twice per week for best results.
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Chart by: gymguider
Here are some of the best bodybuilding superset exercises for upper back development.
Follow the sets and reps programming instructions and watch the V-shape and definition take place.
chart by musclemorphsupps
Build the shoulders you want now...
Perform each exercise as seen 2xweek at: 3-4 sets and 8-12 reps each as heavy and controlled as possible.
To optimize muscle building and definition results, no cheating... focus on smooth transitional exercise form.
chart by gymguider
"Here is an exercise training plan you can use to condition yourself before you hit a multi-day hiking adventure." ...
Marc WoodardFitness and Healthy Lifestyle Change
November 29 at 10:15 AM ·
Here is an exercise training plan you can use to condition yourself before you hit a multi-day hiking adventure. Your loaded back pack will serve as the resistive weight to train with over the course of your physical conditioning.
I've also included a packing list example - especially if planning for longer than a one day hiking trip.
In order to achieve your outback trek goal without a hitch, it is advisable to condition the body for the task at hand... and ensure you bring the essentials.
You should condition your body prior to the hike with the loaded weight of all items you'll carry with you daily.
Chart 2 ottsworld
Image 4 alantatrails
MirrorAthlete added a new photo.
November 24 at 9:20 AM ·
You want the pecks of a gladiator... target the upper/lower/mid pectoralis muscle groups & exercises to achieve the objective.
MirrorAthlete added a new photo.
November 24 at 8:33 AM ·
The upper chest is one of the most stubborn areas of the body to develop. If you want to bulk up and strengthen and develop upper chest symmetry, be sure to add 2-3 of these exercises on chest day.
Exercise prescription: 3-4 sets at 6-8 reps each will tone and bulk up the upper chest. Stay consistent twice per week... see results in 30 days..
Chart by gymguider
You want massive and beautifully developed triceps. Make use of the exercises needed on arms day - to develop the long, medial and lateral head of the triceps horseshoe grouping... make use of the chart.
For bulk 3-4 sets each at a heavy 4-6reps/each exercise. Cutting 3-4 sets heavy enough to squeeze off 8-10 reps/each exercise.
Chart by scope.it
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Yesterday at 9:39 AM ·
Calves are one of the most under prioritized muscle groups when programming exercise routines.
In order to optimize physical mobility and proportional lower body muscular development, be sure to include calf building exercises into your routine.
The chart by fitnessandpower shows 4 of the best exercise routines. 3 sets at 8-12 reps each 2/per week should build and define the calf muscle groupings.
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You want it... you have to work for it. Get'er Done!
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February 8 at 12:05 PM ·
To develop a strong and defined upper back... include pull ups and bent over rows to your back routine.
These two exercises will target the trapezius, rhomboids, teres minor, rear delts and latissimus dorsi muscle groups.
Chart by musclegem
Thank you for sharing your abs workout Christian Guz. Keep it going... looking great.
Christian Guz shared a post to the group: Body Building And Fitness Club.
February 5 at 10:58 PM ·
Gym motivator
February 5 at 9:24 AM ·
Hardcore SIX PACK ABS workout TIPS
Gym motivator
February 5 at 9:24 AM ·
Hardcore SIX PACK ABS workout TIPS
Thanks for sharing your shoulder exercise Norman Ali... very good lifting technique.
Noman Ali shared a post to the group: Body building workout chart worldwide.
February 4 at 8:06 AM ·
Fitness Authority
January 4 at 8:51 PM ·
Shoulder And Arms Workout!
By @richard_duchon
Fitness Authority
January 4 at 8:51 PM ·
Shoulder And Arms Workout!
By @richard_duchon
