Sand Blast Training (Sand Bag)

Sand Blast

Workout 1: SandBlast Basics

This workout is designed to give you grounding in the basic techniques involved in training with a SandBlast. Use a moderate weight SandBlast and take the time to really get a feel for the movements.


1. SandBlast Clean x 10 repetitions

2. SandBlast Floor Press x 10 repetitions

3. SandBlast High Pull x 10 repetitions

Repeat for a total of 3-5 rounds with rest as needed.



Workout 2: SandBlast Strength Session

This workout is focused on developing strength with the SandBlast. The SandBlast should be relatively heavy and offer a challenge.


1. SandBlast Deadlift x 5 repetitions

2. SandBlast Back Squat x 5 repetitions

3. SandBlast Overhead Press x 5 repetitions

Take 2-4 minutes rest between each set.



Workout 3: SandBlast Conditioning Session


1. SandBlast Get Up with a SandBlast Windmill x 5 repetitions on each side

2. 400m Run


Complete as many rounds as possible in 15 minutes.



SandBlast Strength Workouts


Developing strength with the SandBlast, as opposed to a traditional free weight like the barbell or dumbbell, requires some adaptations to your programming.SandBlast training necessitates that you get good at transitioning between positions. But the bottom line is, it is going to be very tough to hit your max back squat with a SandBlast if you can’t even get it onto your shoulders, so you need to be a little creative.

The SandBlast Strength workout below gives SandBlast substitutions for the key barbell strength exercises of deadlift, back squat, overhead press, and bench press. Like a standard strength program, you can break these up into one or two lifts per session, with accessory work if required. As with any strength work, you need to be adding small incremental increase to the weight of your SandBlast. This can happen from session-to-session, week-to-week, or month-to-month, but it needs to happen.



Workout 1: SandBlast Strength


SandBlast Bear Hug Squat 3 x 5

Grip your SandBlast in a bear hug so it rests high on the chest. The placement of this SandBlast makes this more of a front squat variation, but it does mean that you can complete the exercise without the need to have to press the bag overhead as well.  

    

SandBlast Open Grip Deadlift 3 x 5

You may well be able to add enough sand to your bag to make a SandBlast deadlift comparable to a regular barbell deadlift. But for those who are stronger, you can maximize the benefit of using your SandBlast by adopting an open grip - using the fabric of the SandBlast itself rather than any handles. This places additional stress on the grip, as you won’t be able to fully close the hand.

SandBlast Floor Press 3 x 5

You can perform a SandBlast bench press if you have access to a bench. Otherwise, the floor press is a great alternative. Start the exercise with the SandBlast across hips and then bridge to lift it up onto chest. Take a firm grip of the SandBlast from underneath, this way you’ll be able to maximize your range of motion if the bag begins to sag.

SandBlast Overhead Press 3 x 5

The overhead press is one of the few SandBlast lifts that can be done without too much adjustment, principally as most individuals are able to clean their overhead press weight fairly comfortably. You will have to contend with a greater degree of multi-planar stress at full arm extension. The SandBlast, much like dumbbells or a Swiss bar, also allows for a more pronated grip - excellent if you have any issues with shoulder impingement.      

Rest 2-4 minutes between sets.



Workout 2: The Milo SandBlast Challenge


 The aim is to continually add small daily increments of weight to your SandBlast. This requires commitment, but the results can be fantastic.
Perform 5 ground-to-overhead lifts with your SandBlast.Take as much rest as you need in between lifts. You should start with a moderately heavy SandBlast and add 1lb of sand to your bag each day. Perform daily until you can no longer complete the lifts.



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Workout 3: SandBlast Medley


SandBlast Drag                                        

Drag a heavy SandBlast 20m before lifting it onto (or over) a platform at around chest height. This could be an actual platform, a wall, a fence or even a tree branch. Rest for 2-4 minutes and repeat for a total of 5 rounds. You should be working with the heaviest SandBlast you can handle.





Multi-Planar SandBlast Workouts

The following workouts have been selected to encourage either movement or stability in all three planes of motion. You should also take a look at your current sport (or daily activities that you want to improve) and examine where you might need to develop improved movement and stability.


Workout 1


10 x SandBlast shoulder squats (sagittal movement with stress in the frontal/coronal plane)
10 x SandBlast lunge and twist (sagittal and transversal movement)
10 x SandBlast round-the-worlds (transversal movement with stress in the sagittal and frontal/coronal plane)

Rest for 1 minute and repeat for a total of 4 rounds, switching sides/direction each round.



Workout 2


5 x SandBlast get up/windmills on each side (tri-planar)
5 x SandBlast single arm/single leg overhead press on each side (sagittal movement with stress in the frontal/coronal plane)
5 x SandBlast shoulder lunges (sagittal plane movement with stress in the frontal/coronal plane)

As many rounds as possible in 15 minutes. Rest as needed.



Workout 3


25 x SandBlast shoulder-to-shoulder overhead press (sagittal movement with stress in the frontal/coronal and transversal planes)
25 x SandBlast bear-hug good mornings (sagittal plane movement with stress in the transversal plane)
25 x SandBlast Zercher lateral lunges (frontal/coronal movement with stress in the sagittal plane)
25 x SandBlast wood-chops (transversal movement with stress in the frontal/coronal plane)

Complete the workout as quickly as possible.

The Workouts


These workouts are tough and are designed to build from those earlier in this article series. If you haven’t yet completed the earlier workouts or are unsure about your fitness level, then please go back and attempt those first. All of the workouts below have been designed to offer a good mix of both strength and conditioning and could be used as an alternative for your existing met-con or fitness routine.
SandBlast weight targets have been given, but don’t worry if you need to start lighter until you are confident with the exercises. Conversely, as you improve you can add additional weight to your SandBlast to increase the challenge.



Workout 1

This workout is a great test of conditioning and upper- and lower-body strength. Ideally you’ll complete it with a SandBlast that is around 25% of your bodyweight. Do not underestimate this one. That hill will feel like Everest after twenty minutes.
As many rounds as possible in 20 minutes: SandBlast hill sprint (sprint up a 40-60m hill carrying a SandBlast) Jog back to the bottom of the hill, still carrying the SandBlast
10 SandBlast floor presses at the bottom of the hill


Workout 2

This workout is fast and furious and will test even the best-conditioned athletes. Aim to complete this workout with a SandBlast that is 50% of your bodyweight.

5 rounds as fast as possible, rest as needed
150 Skips with a jump rope
20 Burpees
15 SandBlast high pulls
10 SandBlast thrusters

Workout 3

An awesome mix of pulling, pushing, and squatting. Aim to complete using a SandBlast that is around 50% of your bodyweight. For the SandBlast shoulder squats you should switch sides each round.

10 rounds as fast as possible, rest as needed
5 Gorilla pull ups
10 Handstand push ups
15 SandBlast shoulder squats


Workout 4

Where possible you should try to complete each round of this SandBlast complex without putting the SandBlast down. This will help to develop your grip strength and endurance. Aim for a SandBlast that is 50% of your bodyweight. To make things even more interesting, give yourself (or your training partners/clients) a 10 push up penalty for each time the SandBlast is dropped.

5 rounds as fast as possible, rest as needed
5 SandBlast cleans
5 SandBlast push jerks
5 SandBlast Zercher squats
5 SandBlast good mornings


Workout 5

One of the best exercises for conditioning is the load carry, push or drag. This workout also adds in some agility work for balance. Aim to complete this workout with a SandBlast that is 75% of your bodyweight.

As many rounds as possible in 20 minutes, rest as needed
100m Load carry
20 T-push ups
20 Lateral lunges


Workout 6

Agility, power, and strength make this workout a great choice for any athlete interested in improving performance. Aim to complete with a SandBlast that is 50% of your bodyweight.


5 rounds as fast as possible, rest as needed:
200 Skips with jump rope
10 SandBlast shoulder-to-shoulder press
15 Toes-to-bar
20 Box jumps


Workout 7

A serious endurance challenge, this workout is perfect for long distance athletes and anyone who wants to push their conditioning and muscular endurance to new highs. Aim to complete with a SandBlast that is 25% of your bodyweight.

5 rounds as fast as possible, rest as needed:
10 L-pull ups
10 SandBlast clean and jerks
10 SandBlast overhead walking lunges
10 SandBlast bear hug squats
10 SandBlast snatch

Workout 8

This workout is about as simple as it gets, but sometimes simple is the best thing. Aim to complete this one with a SandBlast that is at least 100% of your bodyweight, and ideally without handles.


10 rounds as fast as possible, rest as needed:
5 Pull ups
10 SandBlast deadlifts
15 Push ups


Workout 9


Another brutal strength and conditioning workout that will challenge everyone who tries it. Aim to complete the workout with a SandBlast that is 50% of your bodyweight.


As many rounds as possible in 20 minutes, rest as needed:
10 SandBlast push press
10 Sit ups
10 SandBlast back squats
10 Pull ups


Workout 10

The real secret to getting through ladders is to persevere through the high repetition rounds, and this workout is no different. Where possible you should aim to complete this with a SandBlast that is 50% of your bodyweight.

Sand Blast 

15 - 1 of push ups, box jumps, and SandBlast Zercher squats


Complete 15 repetitions of each exercise, then 14, then 13, etc. Do this fast as possible. Rest as needed.

**Images are used from Google (Different sites)

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DIET

                                                                                  bodybuildinginfoo.blogspot.com

In nutrition, diet is the sum of food consumed by a person or other organism. Dietary habits are the habitual decisions an individual or culture makes when choosing what foods to eat. The word diet often implies the use of specific intake of nutrition for health or weight-management reasons.A particular diet may be chosen to seek weight loss or weight gain. Changing a subject's dietary intake, or "going on a diet", can change the energy balance and increase or decrease the amount of fat stored by the body. Some foods are specifically recommended, or even altered, for conformity to the requirements of a particular diet. These diets are often recommended in conjunction with exercise. Specific weight loss programs can be harmful to health, while others may be beneficial and can thus be coined as healthy diets. The terms "healthy diet" and "diet for weight management" are often related, as the two promote healthy weight management. Having a healthy diet is a way to prevent health problems, and will provide your body with the right balance of vitamins, minerals, and other nutrients.

A healthy diet is one that helps maintain or improve overall health.

A healthy diet provides the body with essential nutrition: fluid, adequate essential amino acids from protein, essential fatty acids, vitamins, minerals, and adequate calories. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods. A healthy diet supports energy needs and provides for human nutrition without exposure to toxicity or excessive weight gain from consuming excessive amounts. Where lack of calories is not an issue, a properly balanced diet (in addition to exercise) is also thought to be important for lowering health risks, such as obesity, heart disease, type 2 diabetes, hypertension and cancer.

An individual's diet is the sum of food and drink that he or she habitually consumes. Dieting is the practice of attempting to achieve or maintain a certain weight through diet.People's dietary choices are often affected by a variety of factors, including ethical and religious beliefs, clinical need, or a desire to control weight.

Not all diets are considered healthy. Some people follow unhealthy diets through habit, rather than through a conscious choice to eat unhealthily. Terms applied to such eating habits include "junk food diet" and "Western diet". Many diets are considered by clinicians to pose significant health risks and minimal long-term benefit.

“”To reach your  goal, you must also follow a  diet. Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. Diet is a huge, so to speak, part of the fat-loss equation. It's the backbone of your entire plan, the foundation of a hard body.

There'’s just no way around the diet, and eating clean . Here are his three simple principles to shed fat fast.

1. Eat at least 1 gram of protein per pound of body weight, daily. If your protein intake is too low on a restricted-calorie diet, you'll lose a lot of muscle in addition to any fat you’re lucky enough to shed. A high protein intake will help you preserve lean mass during your dieting phase. Choose lean high-quality proteins like egg whites, poultry, lean red meat and protein supplements. The diet provided here contains about 220-–250 grams of protein daily, fine for a male weighing 200-250 pounds. Up your protein only if you're heavier than 250 pounds, or you're very hungry and need to add food during the day. (If you're under 180 pounds, cut out 3 ounces of meat or chicken per day from the diet.)

2. Keep your carbohydrates low to moderate when trying to lose weight. "“On a low day you'll have closer to 100 grams of carbs,".“A moderate day is about 150 grams of carbs." Good, clean, fiber-rich carbs include oats, potatoes, rice and whole-grain bread.

3. Drink at least a gallon of water per day. It'll keep you hydrated and healthy. Water should be your primary beverage during dieting. Though many rely on diet sodas, Crystal Light and other low-calorie sweetened drinks, plain old water is really your best bet.

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Amaz Abs

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Using Ab Slings.

Abdominal slings come in pairs, one for each arm. You hang them overhead, so you may need to stand on a stool or box to reach them. Ab slings feature durable webbing designed to hold your elbows and upper arms.The lifting of your lower body puts major overload on your ab muscles and core. The results can be impressive, with major increases in ab and core strength possible. Assuming your body fat is low enough, hanging ab exercise are one of the quickest ways to six pack abs.


Note : Your abs should be fairly strong before attempting the exercises . Also, if you have any issues with the health of your back, you should be very cautious. As with any exercise routine, you should consult with your doctor before starting.






Exercises

1. Hanging Knee Raises

* Place your arms through both amaz abs Strap. You should be hanging suspended, with your hips bent at 90 degrees.
* If your abs and back are strong, you can let your legs hang down completely.
* Using your lower abs, slowly roll your knees up toward your chest, curling your pelvis toward your rib cage.
* Exhale at the top of the lift, pause at the top, then inhale while slowly lowering back to the starting position. Don't let your legs hang straight down.
* Most of the movement should occur in your abs, with your pelvis rotating upward. Just lifting your knees up and down changes the emphasis from your abs to your legs.
* Keep your upper body stationary. There should be no swing in your body at all.
* Go SLOW. Don't use leg swinging. Control the movement on the way up and down.
* Repeat for 1-3 sets of 8-15 reps.



2.Hanging Double Knee Alternating Twists



* Place your arms through the hanging amaz abs Straps. You should be suspended in the air with legs hanging down, knees slightly bent. Keep your head up, eyes looking straight ahead.
* Using your lower abs, slowly roll your knees up, while rotating to the right in a diagonal movement.
* Aim your knees for the your right shoulder.
* Pause at the top, then slowly lower back to the starting position.
* Repeat the movement with a rotation to the left. Continue alternating side to side.



Note: Exhale as your knees come up to the top, inhale on the way down.
        - Keep your upper body stationary. Don't be swinging in the straps.
        - Don't swing your legs up. Use a slow and controlled movement on the way up and      
          down.


3. Hanging Single Knee Alternating Twists



* Place your arms through the hanging amaz abs Straps. You should be suspended in the air with legs hanging down, knees slightly bent. Keep your head up, eyes looking straight ahead.
* Using your lower abs, slowly lift your left knee, aiming your knee up towards your right shoulder diagonally.
* Lift as high as you can, while keeping your upper body stationary.
* Pause at the top, then slowly lower back to the straight hanging starting position.
* Repeat the movement with your right knee, twisting toward your left shoulder.
* Each single leg movement counts as a rep (5-20).


Note : Keep your upper body stationary. There should be no swing in your body at all.
            Keep the non-lifting leg hanging straight down, pointing the toes.
            Don't use leg swinging. Control the movement on the way up and down.


4.Hanging Knee Wipers



* Place your arms through the hanging amaz abs Straps. You should be suspended in the air with legs hanging down, knees slightly bent. Keep your head up, eyes looking straight ahead.
* Using your lower abs, slowly roll your knees up toward your chest, curling your pelvis toward your rib cage, up to where your hips are bent at about 90 degrees.
* While holding your knees up in the air, move your knees over to the right, and then all the way back over to the left.
* Repeat the movement going back and forth like a Windshield wiper.
*Each single leg movement counts as a rep (5-15).


Note : Keep your upper body stationary. There should be no swing in your body at all.
             Don't use leg swinging. Control the movement as you go side-to-side.





5. Hanging Full Leg Raises



* Place your arms through both amaz abs Straps.You should be hangingsuspended, with your your legs hanging down completely.
* Using your lower abs, slowly lift your legs up toward your chest, keeping your legs straight but with knees slightly bent.
* Lift your legs all the way up, with your feet going to the level of your hands, in a full pike position.
* Exhale at the top of the lift, then inhale while slowly lowering back to the starting position.
* Each single leg movement counts as a rep (5-15).



Note : Do not attempt this exercise unless you are highly conditioned.
             Don't use leg swinging momentum and fling your legs up. If you have to do that you    aren't strong enough to be doing this exercise. Control the movement on the way up and down.







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TRICEPS AND WRIST

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Triceps Exercises

A large three-headed muscle running along the back of the upper arm and serving to extend the forearm.The triceps can be felt as the tense muscle in the back of the upper arm.

Lying Barbell Extensions


* Lie on your back on a flat bench with your head close to the end of the bench.
* Bring the bar up the top position which will be directly above your face,palms facing out and thumbs next to the fingers.

* lower the bar by bending at the elbows and while keeping the upper arm stationary. Keep lowering the bar until your forearms are perpendicular to the floor.
* Another variation of this exercise is to lower the bar down behind your head so it lightly touches the bench.

* Bring the bar back up to the starting position by pushing the bar up,Contract the triceps    
   hard at the top of the movement for second.
 * Repeat for 1-3 sets of 8-15 reps.

Close Grip Bench Press

* Lie back on a flat bench. Using a close grip , lift the bar from the      rack and hold it straight over you with your arms locked.

* Come down slowly until you feel the bar on your middle chest.
* Hold on in the position, bring the bar back to the starting position.    and push the bar using triceps muscles. Lock your arms in the  
   contracted position, hold for a second and then start coming down    slowly again.
* Repeat the movement for desired reps.
* Place the bar back in the rack when you are done.

Triceps Dumbbell Extensions

* Stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
* The resistance should be resting in the palms of your hands with your thumbs around it.The palm of the hands should be facing up towards the ceiling . 

* Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move . 

* Go back to the starting position by using the triceps to raise the dumbbell .
* Repeat the movement for desired reps.


Triceps Push Downs


* Attach a straight or angled bar to a high pulley and grab   
  with an palms facing down at shoulder width.
* Standing straight and a very small inclination forward,   
   bring the upper arms close to your body and perpendicular     to the floor. The forearms should be pointing up towards the  pulley as they hold the bar.
* Using the triceps, bring the bar down until it touches the    
   front of your thighs and the arms are fully extended   
  perpendicular to the floor. The upper arms should always  remain stationary and only the forearms should move.
* Hold at the contracted position, bring the bar slowly up to the starting point.
* Repeat the movement for desired reps.

Triceps Dumbbell Kick Backs









*Set up for the triceps kickback by grabbing a flat  bench and sitting a dumbbell on the left hand side at one end.
*Position yourself on the left side of the bench with your right knee and right hand resting on the bench.
*Using a neutral grip, pick up the dumbbell with your left hand. Keep your back straight and   look forward.
* Tuck your left upper arm close to your body and bend at the elbow, forming a 90 degree   
  angle with your upper arm and forearm.This is the starting position.
* Moving only at the elbow, raise the dumbbell behind you until your arm is fully extended.
* Pause, and then lower the dumbbell back to the starting position.
* Repeat this movement for desired reps and then repeat using your right arm.

Triceps Bench Dips



* For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting 
 position.
* Slowly lower your body as you inhale by bending at the elbows until you lower yourself far
  enough to where there is an angle slightly smaller than 90 degrees between the upper arm     and the forearm.
* Keep the elbows as close as possible throughout the movement. Forearms should always
   be pointing down.
* Using your triceps to bring your torso up again, lift yourself back to the starting position
* Repeat this movement for desired reps.





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Forearm Exercises


Barbell Wrist Curls

Standing Palms-Up Barbell Behind The Back Wrist Curl




* Stand straight and hold a barbell behind your glutes(Back) at arm's length ,palms will
   be facing away from your back and having your hands shoulder width apart from each
   other,while your feet are shoulder width apart from each other
* slowly rise the barbell up by curling your wrist in a semi-circular motion towards the
   ceiling. Your wrist should be the only body part moving for this exercise.
* Hold the contraction for a second and lower the barbell back down.
* Repeat this movement for desired reps.

Seated Palm-Up Barbell Wrist Curl

* Hold a barbell with both hands and your palms facing up.
* Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
* Place your forearms on top of your upper thighs with your palms up. Make sure that the front
   of the wrists lay on top of your knees.
* Lower the bar as far as possible and keeping a tight grip.
* Now curl bar up as high as possible while move the forearms.Hold the contraction at the top
  for a second ,Only the wrist should move.
* Repeat this movement for desired reps.



Dumbbell Wrist Curls



Seated Dumbbell Palms-Up Wrist Curl

* Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to  
   keep your feet on the floor.
* Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting
   against your thighs with the palms of the hands facing up. Your wrists should be hanging over the
   edge of your thighs.
* Start out by curling your wrist upwards and Slowly lower your wrists back down to the
  starting position . Your forearms should be stationary as your wrist is the only movement
  needed to perform this exercise.
* Repeat for the recommended amount of repetitions.


Seated Dumbbell Palms-Down Wrist Curl

* Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to
   keep your feet on the floor.
* Use your arms to grab both of the dumbbells and bring them up so that your forearms are
   resting against your thighs with the palms of the hands facing down. Your wrists should be hanging    over the edge of your thighs.
* Start out by curling your wrist upwards and Slowly lower your wrists back down to the starting  
   position . Your forearms should be stationary as your wrist is the only movement needed to perform    this exercise.
* Repeat for the recommended amount of repetitions.







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Exercise Instructions

Exercise Instructions                                                                                     bodybuildinginfoo.blogspot.com

Bisceps , ABS & Strength training

Incline Hammer Curl

* Set the bench at a 30-45 degree incline and sitting a pair of dumbbells at the end. The lower the incline, the more challenging the exercise will be so 30 degrees is preferred.
* Sit on the bench with dumbbells and lay back with your back flat on the padding
*Holding dumbbells with an neutral grip and palms facing in towards your body.
*Take up the slack in your arms by slightly bending them, as this will put tension on the biceps. This is the starting position for the exercise.
* Keeping your elbows fixed, slowly curl the dumbbells up as far as possible.
* Squeeze the biceps at the top of the movement, and then slowly lower the weights back to the starting position.
* Repeat for desired reps.


INCLINE INNER-BICEPS CURL


* Hold a dumbbell in each hand and lie back on an incline bench.
*The dumbbells should be at arm's length hanging at your sides and your palms should be
  facing out. This will be your starting position.
* While keeping your elbow straight, raise the dumbbells up towards your deltoids, contracting your biceps.
* After a second contraction at the top of the movement, start to inhale and slowly
lower the weights back to the starting position using the same path used to bring them up.
(At the top of the movement, your palms should be facing each other at your shoulders)
* Repeat for desired reps.



STANDING CONCENTRATION CURL


* Stand with feet hip-width apart, holding a dumbbell in your Right hand.
* Lunge back with your Right leg, so feet are about twice your shoulder-width apart, left toes facing forward, right toes turned slightly out to the side.
*Hinge forward from hips until back is almost parallel to floor. Rest left forearm on left thigh, and extend right arm down toward floor, directly under shoulder, palm facing forward.
*Bend right elbow to curl dumbbell up toward face, moving only your forearm, keeping everything else still. Stop when weight is about chin level, pause for a breath, then lower
*Do desired number of reps, switch sides and repeat the exercise.


WIDE-GRIP STANDING BARBELL CURL


* Start off standing with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
*Hold barbell at the wide outer handle. The palm of your hands should be facing forward.
* Your feet should be firmly on the floor, about should width apart, slowly curl the weight up as far as possible.
* Raise the bar towards your chest till your forearms touch your chest, squeezing your bicep muscle.
* Pause for moment , and then slowly lower the weight back to the starting position.
* Repeat for as many reps .






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E-Z BAR CURL

* Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of
  your hands should be facing forward and slightly tilted inward due to the shape of the bar.     Keep your elbows close to your torso.
* While keeping your upper arms stationary, exhale and curl the weights forward while
   contracting the biceps. Focus on only moving your forearms.
* Continue to raise the weight until your biceps are fully contracted and the bar is at
  shoulder level. Hold the position for a moment and squeeze the biceps.
* slowly lower the bar back to the starting position.
* Repeat for the recommended amount of reps.



BARBELL CURL

* Stand up straight and grab the barbell with your palms facing up shoulder-width apart. Keep your elbows tucked into your sides and elbows very slightly bent.
* While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. (Only the forearms should move).
* Curl the barbell upwards by contracting the biceps. Keep your shoulders and upper arms stationary. The only joint movement should be in the elbow. Bring the barbell up until it is at about shoulder height and you can no longer move it upwards with your shoulders fixed in place.
* Continue the movement until your biceps are fully contracted , Hold the contracted position for a second and squeeze the biceps hard.
* Squeeze at the top of the movement and then slowly lower the barbell back to the starting position.
* Repeat for the desired number of reps.


DUMBBELL BICEPS CURL


* Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close
  and rotate the palms of your hands as facing forward.
* Keep the upper arms stationary, curl the weights while contracting your biceps. Continue  to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the position for a brief pause as you squeeze your biceps.
* Slowly begin to lower the dumbbells back to the starting position.
* Repeat for the desired number of reps.





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HAMMER CURL


* Stand up with your body upright and a dumbbell on each hand being held at arms length.    The elbows should be close to the body.
* Turn the hands so that the palms face each other and squeeze the biceps to curl the weights towards the shoulders
* Keep the elbows stationary and only bring the weight as high as you can without moving the elbows.
* Continue to raise the weight until the biceps are fully contracted and the dumbbell is at
shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps
* After the brief pause, inhale and slowly begin the lower the dumbbells back down to
 the starting position.
* Repeat for 3 sets of 10-15 reps.



OVERHEAD CABLE CURL


* Set a weight that is comfortable on each side of the pulley machine,the amount of
weight selected is the same on each side.
* Adjust the height of the pulleys on each side and make sure that they are positioned at
 a height higher than that of your shoulders.
* Stand in the middle of both sides and use an underhand grip to grab each handle. palms
facing towards the ceiling . Arms should be fully extended and parallel to the floor with
the feet positioned shoulder width apart from each other.
* slowly squeeze the biceps on each side until your forearms and biceps touch.
* Move your forearms back to the starting position. Entire body should be stationary
  during this exercise except for the forearms.
* Repeat for the desired number of reps.


Preacher Curls


* To perform this movement you will need a preacher bench, Add appropriate weight on the barbell, and keep it in front bar rest provided by most preacher .
* The palm of your hands should be facing forward and they should be slightly tilted
  inwards due to the shape of the bar.
* Adjust the height of the seat such that your arm-pits rest near the top of the pad
 Keeping the upper part of the arms flat on the pad, grab the barbell, or preferably, ask someone to hand you the rod.
* Bring the rod up to your chest level. This will be the starting position
* Lower the barbell, till your arms are almost vertical and the biceps are fully stretched.
* Use the biceps to curl the weight up until your biceps is fully contracted and the bar is
  at shoulder height. Squeeze the biceps hard and hold this position for a second.
* Repeat for the desired number of reps.



Dumbbell Concentration Curls


This excercise can be done in a variety of ways: sitting, standing or in a kneeling position.

* In a standing position
 Feet should be shoulder width apart, bend over slightly grasp the dumbbell in one hand and  let your free arm rest.

* In a sitting position, sit on a flat bench with legs spread apart into a V and lean forward.
 Grasp dumbbell in one hand palm facing up with elbow on inside of knee if in standing  position, or on inside of thigh just above knee if sitting.
Slowly curl the dumbbell up towards the shoulder, while inhaling, keeping the torso and upper arm still. Twist your wrist as you lift so that your litter finger turns up towards your body Squeeze the bicep at the top for a one-count, and then slowly lower back down, while exhaling, to the starting position without locking the elbow at the bottom, then repeat.
After completing desired reps with one arm alternate with the other until desired sets have been completed.


In the sitting position


Sit comfortably on a gym bench with feet firmly placed on the floor
Grasp a dumbbell of suitable weight.
Spread your legs to the extent that you can rest the upper arm of the hand holding the dumbbell against the inner thigh on the same side. The dumbbell curl is performed using this support to concentrate tension in the biceps muscle for a better workout.
Brace the abdominal muscles, straighten the back, keep the head steady.
Curl the arm toward the chin.
Squeeze at the top of the movement.
Repeat for the desired number of reps.





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A-Z of Biceps

Training exercises                                                                 bodybuildinginfoo.blogspot.com

•  Lower body
• 
  
  • 1.Quadriceps (front of thigh)
    • Squat 
    • Deadlift        
    • Leg extension
    • Wall Sit
  • 2 Hamstrings (back of legs)
    • Leg curl
    • Snatch
  • 3 Calves
    • Standing calf raise
    • Seated calf raise
  • 4 Hips
• 
  
• Upper body
• 
  
  • Pectorals (chest)
  • Lats (Upper back)
  • Deltoids (shoulders)
  • Triceps (back of arms)
  • Biceps (front of arms)
  • 
    
• Waist
• 
  
•  Abdominals
• Lower back
• Back extension
• Deadlift

7 Exercises to Work Your Whole Body


1. Wall Squats with a Ball is an awesome workout for your quads and can also help with posture.
2. Dumbbell Lateral Raises will work your shoulders and arms.
3. Dumbbell Reverse Flys on a Swiss Ball is a great workout for the shoulders and upper back, areas that are often neglected.
4. Crunches on a Ball add a kick to regular crunches and work your abs.
5. Pushups on a Ball is the classic chest exercise, with a little bit of a twist.
6. Hamstring Flexion with Ball is a great exercise to strengthen your hamstrings and calves, and improve your stability in your core.
7. Swimming is a great workout for your lower back. It requires no equipment so you can do it anywhere










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BICEPS, TRICEPS AND WRIST




1. FACTS

In human anatomy, the biceps brachii commonly known as the biceps, is a two-headed muscle that lies on the upper arm between the shoulder and the elbow.


2. EXERCISES


INCLINE HAMMER CURLS

INCLINE INNER-BICEPS CURL

STANDING CONCENTRATION CURL

WIDE-GRIP STANDING BARBELL CURL

EZ BAR CURL

BARBELL CURL

DUMBBELL BICEPS CURL

HAMMER CURL

OVERHEAD CABLE CURL

Incline Dumbbell Curls

Preacher Curls

Dumbbell Concentration Curls



Tricep Exercises


Lying Barbell Extensions

Close Grip Bench Press

Tricep Dumbbell Extensions

Tricep Push Downs

Tricep Dumbbell Kick Backs

Tricep Bench Dips




Forearm Exercises


Barbell Wrist Curls

Dumbbell Wrist Curls

Barbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls



3. EQUIPMENTS USED MOST TO BUILD BICEPS

A. Bulge - Arm Blaster                                                              

B. Bicep Curls

C. Dumbells

D. Barbells

E. Barbells and EZ Curl Bars

F. Incline Benches




ABS

Stomach muscles are referred to as the abs.


EXERCISES


1. Bicycle                                                                        

2. Hanging Leg Raises

3. Chair Leg Raise

4. Ball Crunch

5. Vertical Leg Crunch

6. Torso Track

7. Long Arm Crunch

8. Reverse Crunch

9. Crunch With a Heel Push

10.Ab Roller

11. Plank on Elbows and Toes



EQUIPMENTS USED MOST TO BUILD ABS


a. AMAZ Abs Sling.

b. Adjustable Sit Up Machines

c. Ab Slide

d. Pull up bars

e. Stability Ball







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